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Minimum Long Bike in prep for first HIM...again minimum
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2010-03-27 2:45 PM
in reply to: #2750031

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Subject: RE: Minimum Long Bike in prep for first HIM...again minimum
Well if you want the true minimum, I'd say the max 24.8 miles ride I did prior to my first HIM. I have never been one to do these long rides in training. I have done 11 HIM and 4 IMs and typically only go long in races. I typically do 20-35 miles 4-5 times a week and not a whole lot more than that. Now I am a 2:50 split HIM not a 2:40 HIM split so take it for what it is worth.


2010-03-27 3:13 PM
in reply to: #2750031

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Subject: RE: Minimum Long Bike in prep for first HIM...again minimum
10 weeks is going to come and go quickly....maybe with the little issues you're having, you should focus on choosing an intensity and be diligent with going at that intensity throughout the race.  If you are just focussed on a particular speed, you aren't going to get it my friend. 

Good luck Mike.  Hope all goes well with the Doc. too.
2010-03-27 3:57 PM
in reply to: #2750031

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Subject: RE: Minimum Long Bike in prep for first HIM...again minimum
my .02 cents.

my first olympic was a 2:33 i had a similar goal of 5:15 - 5:30 HIM i came in at 5:47.  in order to get to 5:30 you need a very solid bike fitness and run fitness.  swimming wasn't the issue but my run was i wanted to hit a 2:45 on the bike and i did.  but my legs tightened and i had to walk from mile 9 to 12. 

i will say this if the race is flat don't THINK you can just bomb down the course, a 5-10 mph wind in your face can cause some damage.  worse part is it might not even seem like its doing anything and then you get off the bike and your legs are stiff like logs.

2010-04-05 3:22 PM
in reply to: #2750031

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Subject: RE: Minimum Long Bike in prep for first HIM...again minimum
47 mile ride last Thursday
50 mile ride today

I need to bring more fluids with me.  Came back with dry bottles and dry body.

Also, my 5:30 is an aggressive goal.  My original was 5:45.  Then one of my teammates said that he is looking for a 5:30.  He is a slightly better swimmer/biker, but I can kick his butt on the run.

(Note: I would not be upset with anything sub-6, but I think that you have to set the bar high to improve.)



Edited by pga_mike 2010-04-05 3:27 PM
2010-04-05 7:47 PM
in reply to: #2769580

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Subject: RE: Minimum Long Bike in prep for first HIM...again minimum
i think you need to be biking a LOT more.
you've rode 17hr this year so far. its april now. thats about 6 hours a month, or under 2 hours a week...........
2010-04-05 7:50 PM
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2010-04-05 7:51 PM
in reply to: #2750031

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2010-04-05 7:58 PM
in reply to: #2750031

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Subject: RE: Minimum Long Bike in prep for first HIM...again minimum
I don't think goals are helpful, if they are not realistic.  It's great that you got those two longish bikes in... but they were done at 16.5 and 17 MPH.  And I'm assuming much of them were on the W&OD, which is pretty flat.

Which is fine, but you need to be about 4 MPH faster in the race, and then back it up with a half-mary that is about 30 sec/mile faster than what you did your long run at this weekend.  To say nothing of the swim.  I hope you have a great race, Mike... but 5:30... it's just not going to happen.

I really recommend revisiting that goal, so you're not disappointed after finishing your first HIM.
2010-04-05 10:53 PM
in reply to: #2770048

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Subject: RE: Minimum Long Bike in prep for first HIM...again minimum
newleaf - 2010-04-05 6:58 PM

I don't think goals are helpful, if they are not realistic.  It's great that you got those two longish bikes in... but they were done at 16.5 and 17 MPH.  And I'm assuming much of them were on the W&OD, which is pretty flat.

Which is fine, but you need to be about 4 MPH faster in the race, and then back it up with a half-mary that is about 30 sec/mile faster than what you did your long run at this weekend.  To say nothing of the swim.  I hope you have a great race, Mike... but 5:30... it's just not going to happen.

I really recommend revisiting that goal, so you're not disappointed after finishing your first HIM.


Don't nail him too hard. Most of my long rides end up being 17-17.5 mph because of stop lights, stopping, eating, peeing, etc, but I've biked faster than 2:43.

Seriously tho, ride as much as you can in the weeks before the race.
2010-04-05 11:15 PM
in reply to: #2770333

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Subject: RE: Minimum Long Bike in prep for first HIM...again minimum
agreed, be careful with ride ave, i have had plently, that end up being around 18-19mph.
but i have also done enough harder rides to know where race pace sits speed wise.
2010-04-06 10:29 AM
in reply to: #2770333

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Subject: RE: Minimum Long Bike in prep for first HIM...again minimum
persondude27 - 2010-04-05 9:53 PM
newleaf - 2010-04-05 6:58 PM I don't think goals are helpful, if they are not realistic.  It's great that you got those two longish bikes in... but they were done at 16.5 and 17 MPH.  And I'm assuming much of them were on the W&OD, which is pretty flat.

Which is fine, but you need to be about 4 MPH faster in the race, and then back it up with a half-mary that is about 30 sec/mile faster than what you did your long run at this weekend.  To say nothing of the swim.  I hope you have a great race, Mike... but 5:30... it's just not going to happen.

I really recommend revisiting that goal, so you're not disappointed after finishing your first HIM.
Don't nail him too hard. Most of my long rides end up being 17-17.5 mph because of stop lights, stopping, eating, peeing, etc, but I've biked faster than 2:43. Seriously tho, ride as much as you can in the weeks before the race.


I agree with not focusing on average speed for training rides. In my training last year I never once had an average speed on a training ride be as fast as my HIM bike speed. I also don't run at race pace for long runs in training.

However, what seems to be needed here is more volume. Substantial biking volume will help build the endurance needed for both biking and running afterward. The training is not all about the long rides. He would do well to add more overall volume, coupled with some miles at a higher intensity during the middle of some rides.


2010-04-06 10:46 AM
in reply to: #2750031

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Subject: RE: Minimum Long Bike in prep for first HIM...again minimum
Eagleman is deceptive.  The first half of the ride you will be cruising and probably over what you intended to average.  This will lull you into the sense that this is an easy course.

Then around the 30-ish mile mark you will turn back toward Cambridge and the wind will really kick in and the azz whoopin' will begin.  From there until the last 3 or 4 miles (when you overlap the run) you will be suffering.  Any lack of voume and distance will really come into effect there.  I have seen people who are super strong in short course completely underestimate the effort to fight that wind on the backside of the course (and it is almost ALWAYS there) and their run has been ruined as a result.  And if it is hot, stand by for some more suffering!

You have about 8 weeks until the race.  That is enough time to really pack in the rides and as has been mentioned before, I would personally focus on that if I were in your position.

Good luck and don't forget we do these things for fun.  Enjoy the day and you'll do great!

Edited by Road Phoenix 2010-04-06 10:47 AM
2010-04-06 11:23 AM
in reply to: #2771193

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Subject: RE: Minimum Long Bike in prep for first HIM...again minimum
Road Phoenix - 2010-04-06 9:46 AM

Eagleman is deceptive. The first half of the ride you will be cruising and probably over what you intended to average. This will lull you into the sense that this is an easy course.

Then around the 30-ish mile mark you will turn back toward Cambridge and the wind will really kick in and the azz whoopin' will begin. From there until the last 3 or 4 miles (when you overlap the run) you will be suffering. Any lack of voume and distance will really come into effect there. I have seen people who are super strong in short course completely underestimate the effort to fight that wind on the backside of the course (and it is almost ALWAYS there) and their run has been ruined as a result. And if it is hot, stand by for some more suffering!

You have about 8 weeks until the race. That is enough time to really pack in the rides and as has been mentioned before, I would personally focus on that if I were in your position.

Good luck and don't forget we do these things for fun. Enjoy the day and you'll do great!


not only this, but for someone with issues riding in aerobars, this course is going to be even harder. Its flat, you'll have WAY less chances to come up, stretch, change positions, etc, than on a rolling course. that can be a KILLER.

I don't want to sound negative, but man, you either need to e freaking out right now or outside hammering away as i type this.
2010-04-06 12:40 PM
in reply to: #2771315

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Subject: RE: Minimum Long Bike in prep for first HIM...again minimum
newbz - 2010-04-06 12:23 PM
Road Phoenix - 2010-04-06 9:46 AM Eagleman is deceptive. The first half of the ride you will be cruising and probably over what you intended to average. This will lull you into the sense that this is an easy course.

Then around the 30-ish mile mark you will turn back toward Cambridge and the wind will really kick in and the azz whoopin' will begin. From there until the last 3 or 4 miles (when you overlap the run) you will be suffering. Any lack of voume and distance will really come into effect there. I have seen people who are super strong in short course completely underestimate the effort to fight that wind on the backside of the course (and it is almost ALWAYS there) and their run has been ruined as a result. And if it is hot, stand by for some more suffering!

You have about 8 weeks until the race. That is enough time to really pack in the rides and as has been mentioned before, I would personally focus on that if I were in your position.

Good luck and don't forget we do these things for fun. Enjoy the day and you'll do great!
not only this, but for someone with issues riding in aerobars, this course is going to be even harder. Its flat, you'll have WAY less chances to come up, stretch, change positions, etc, than on a rolling course. that can be a KILLER. I don't want to sound negative, but man, you either need to e freaking out right now or outside hammering away as i type this.


And be careful to not overcook yourself on the bike. It's been said before and I just want to throw it out again. If you have a bike goal, rather than an overall race goal, it is easy to get caught up in the mindset of "I have to get my average to 21 on this bike" and only when you get to the run do you realize that you are toast because you focused so much on the bike average. I'd say try to find a course that mimics your race bike course, do some long rides on that and see what pace you can maintain and how you feel afterwards. And then reassess your goals.
2010-04-06 7:53 PM
in reply to: #2771624

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Subject: RE: Minimum Long Bike in prep for first HIM...again minimum
louiskie - 2010-04-06 11:40 AM

newbz - 2010-04-06 12:23 PM
Road Phoenix - 2010-04-06 9:46 AM Eagleman is deceptive. The first half of the ride you will be cruising and probably over what you intended to average. This will lull you into the sense that this is an easy course.

Then around the 30-ish mile mark you will turn back toward Cambridge and the wind will really kick in and the azz whoopin' will begin. From there until the last 3 or 4 miles (when you overlap the run) you will be suffering. Any lack of voume and distance will really come into effect there. I have seen people who are super strong in short course completely underestimate the effort to fight that wind on the backside of the course (and it is almost ALWAYS there) and their run has been ruined as a result. And if it is hot, stand by for some more suffering!

You have about 8 weeks until the race. That is enough time to really pack in the rides and as has been mentioned before, I would personally focus on that if I were in your position.

Good luck and don't forget we do these things for fun. Enjoy the day and you'll do great!
not only this, but for someone with issues riding in aerobars, this course is going to be even harder. Its flat, you'll have WAY less chances to come up, stretch, change positions, etc, than on a rolling course. that can be a KILLER. I don't want to sound negative, but man, you either need to e freaking out right now or outside hammering away as i type this.


And be careful to not overcook yourself on the bike. It's been said before and I just want to throw it out again. If you have a bike goal, rather than an overall race goal, it is easy to get caught up in the mindset of "I have to get my average to 21 on this bike" and only when you get to the run do you realize that you are toast because you focused so much on the bike average. I'd say try to find a course that mimics your race bike course, do some long rides on that and see what pace you can maintain and how you feel afterwards. And then reassess your goals.



another good point. many many people done understand how much under what they "can do" that they should in order to run well in a half, then blame it on poor run training.
you are going to need to bike significantly slower/less power output than say an olympic distance race to be able t run well, and the longer you plan to be out there, the slowly % wise this will need to be.
2010-04-06 8:00 PM
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2010-04-07 11:42 AM
in reply to: #2772593

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Subject: RE: Minimum Long Bike in prep for first HIM...again minimum
There is a supported ride scheduled for 1 May on the Eagleman course.  The 6 Pillars Century (http://www.6pillarscentury.org/) will be going on that day but they have two shorter rides, one of which is the Eagleman course.  Might be a good way to get some practice course before the race.

Edited by cornfed 2010-04-07 11:42 AM
2010-04-09 7:36 AM
in reply to: #2750031

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Subject: RE: Minimum Long Bike in prep for first HIM...again minimum
Update:

I have done three long rides (45/50/40 miles) in the last two weeks.

Edited by pga_mike 2010-04-09 7:37 AM
2010-05-14 5:33 AM
in reply to: #2779341

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Subject: RE: Minimum Long Bike in prep for first HIM...again minimum
Update: 68 miles yesterday.  It was great, but it sucked.
2010-05-14 6:56 AM
in reply to: #2750031

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Subject: RE: Minimum Long Bike in prep for first HIM...again minimum

Good luck, Mike.  Sounds like you're doing what it takes to up your volume.  I'm gonna bookmark this thread for 2011.  We're roughly the same size (I think).....but your mph goals far exceed mine (as do your time goals................................currently).

I wish you luck, man.  MAKE your luck!

Give it hell.

jeff

2010-05-14 8:39 AM
in reply to: #2858160

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Subject: RE: Minimum Long Bike in prep for first HIM...again minimum
pga_mike - 2010-05-14 6:33 AM Update: 68 miles yesterday.  It was great, but it sucked.



Nonsense!
You were on your bike ,right?
Then by definition it did NOT SUCK......cause riding just plain rocks! 


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