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2010-02-18 6:15 PM
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Subject: RE: How to improve bike speed for 112?
Gregkl - 2010-02-18 6:05 PM
Could you train in zone three for long rides and race IM in Zone 2 vs training in top end of zone 2?  Thanks.


Depends on how long the ride is. Could you ride 75-100 miles in a solid Zone 3? Unlikely. 50-60 miles? That you could do as a long Half IM paced tempo ride. Now when I say "Zone 3" I'm thinking something in the range of 80-85% of you max HR. When I say "High Zone 2" I am targeting more like 75-80% of max. We are throwing around "Zones" a lot which have different definitions.

For example, I train 100% of my long rides to average 78% of my max HR and that is exactly what I race to in an Ironman.

Edited by bryancd 2010-02-18 6:28 PM


2010-02-18 7:02 PM
in reply to: #2680685

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Subject: RE: How to improve bike speed for 112?
bryancd - 2010-02-18 6:15 PM
Gregkl - 2010-02-18 6:05 PM Could you train in zone three for long rides and race IM in Zone 2 vs training in top end of zone 2?  Thanks.
Depends on how long the ride is. Could you ride 75-100 miles in a solid Zone 3? Unlikely. 50-60 miles? That you could do as a long Half IM paced tempo ride. Now when I say "Zone 3" I'm thinking something in the range of 80-85% of you max HR. When I say "High Zone 2" I am targeting more like 75-80% of max. We are throwing around "Zones" a lot which have different definitions. For example, I train 100% of my long rides to average 78% of my max HR and that is exactly what I race to in an Ironman.


Yeah, I see what you mean about "zones."  I have set my zones by a % of LT.  So zone 3 for me is 84-94% of LT which is close to 73-82% of Max HR.  So am I understanding you correctly that if I train at 85-94% of my LT, I am where I should be in regards to % of Max HR?  My plan is to ride IM at 83% of LT or about 74% of max HR.  I totally agree that I cannot sustain zone 3 rides for 75+ miles.  My 65ish mile rides record and average 77% of Max HR or 87% LT.  But even with some of those I falter and can't keep it going. Thoughts?  Too much rocket science?Smile
2010-02-18 7:08 PM
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Subject: RE: How to improve bike speed for 112?
Gregkl - 2010-02-18 7:02 PM
Yeah, I see what you mean about "zones."  I have set my zones by a % of LT.  So zone 3 for me is 84-94% of LT which is close to 73-82% of Max HR.  So am I understanding you correctly that if I train at 85-94% of my LT, I am where I should be in regards to % of Max HR?  My plan is to ride IM at 83% of LT or about 74% of max HR.  I totally agree that I cannot sustain zone 3 rides for 75+ miles.  My 65ish mile rides record and average 77% of Max HR or 87% LT.  But even with some of those I falter and can't keep it going. Thoughts?  Too much rocket science?Smile


Yes, it's important to be speaking the same language.
I train and race at about 90% of my bike LT. I can get away with that and still run a fast marathon split. Your target of 83% sounds good. You need to start riding ALL of your "aerobic Ironman training rides" be they a 20-30 miler during the week or long on the weekends in THAT zone. Train the zone you will race at a minimum for an Ironman, sprinkle in the speed and tempo work. That's a solid recipe for a great IM bike split with enough left to run your run.
2010-02-19 7:40 AM
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Subject: RE: How to improve bike speed for 112?
AdventureBear - 2010-02-18 1:26 AM
newbz - 2010-02-17 10:21 AMmiddle distance zn3/4 rides (the zn3 part is open for debate, i personally believe it is a big help).
There's no debate about this (unless you are reading the training bible, which is outdated). Training in Zone 3 is more effective at building all the components of aerobic excercise than Zone 2 is. Zone 3 = bigger bang for the buck. But you can't ride an IM leg in Zone 3 or you'll be cooked for the run, so by necessity you have to do your longer rides at the TOP END of your Zone 2. Great advice newbz.
I was thinking of picking up the training bible. Alternative (not outdated) recommendations?
2010-02-19 8:45 AM
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Subject: RE: How to improve bike speed for 112?
I am working on the swim, but not hopeful that I will get any faster at it any time soon.  I will have the endurance to swim it and be fresh for the bike, but I am not optimistic about increasing my speed much.  It has pretty much been stuck where it is for nearly a year.  I have better pool access this year (no more 200 mile drives per swim), but we shall see what happens with the speed.    


Steve,

I thought you were just a distance runner (ie: Redding Marathon last month). 

I am a super amateur so take this for what its worth.   It seems to me that you are riding plenty of miles (considering all the running your doing) so maybe picking up the speed slightly and training in primarily hilly areas may improve your speed. 

Just like the good advice you gave me, enjoy the event and have fun.

BTW, Are you running the 10 mile Frank Memorial run on 3/6/2010?

Edited by MKAH 2010-02-19 9:06 AM
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