I'm painfully slow on the bike - advice please!

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2010-05-26 1:42 PM

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Subject: I'm painfully slow on the bike - advice please!

I have a half Ironman coming up in Mid-July and I am a slow biker - today I rode 44 miles in 3 1/2 hours (don't laugh at me!).  Granted, it was a more residential area with turns and stops, but still.  I have had some injuries that have caused my training to suffer and now I need to figure out the best way to use the rest of my training time.  I have an entry level road bike and can ride about 3 days a week.  The course for my race has one large hill and otherwise, isn't too bad.  I have done one 50 mile ride and several in the 30-40 range.  Should I focus on doing more hills, just longer distances, or what?  Any advice is appreciated although I expect to be the last one off the bike course!

2010-05-26 1:51 PM
in reply to: #2883816

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Subject: RE: I'm painfully slow on the bike - advice please!

You need to ride more. If your logs are correct, your monthly mileage for April and May are less than what I say you should be riding per week if you want to improve. There's some trainer time not reflected in that mileage, but still...

 

That 44 miles you rode is almost half of your monthly mileage.



Edited by the bear 2010-05-26 1:53 PM
2010-05-26 1:54 PM
in reply to: #2883816

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Subject: RE: I'm painfully slow on the bike - advice please!

Yep - I fell about a month ago while running and hurt my ribs and toe - needed to take some time off to recover.  My running is lacking too - due to the toe injury.  I'm a bit scared.

2010-05-26 2:03 PM
in reply to: #2883843

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Subject: RE: I'm painfully slow on the bike - advice please!
the bear - 2010-05-26 1:51 PM

You need to ride more. If your logs are correct, your monthly mileage for April and May are less than what I say you should be riding per week if you want to improve. There's some trainer time not reflected in that mileage, but still...

 

That 44 miles you rode is almost half of your monthly mileage.




yup.  Not to mention run alot more too.  You need to be doing a serious evaluation of your current fitness level going into June IMO.
2010-05-26 2:05 PM
in reply to: #2883859

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Subject: RE: I'm painfully slow on the bike - advice please!
As Bear Says.  Ride more.

Door County, which I think is the HIM you are doing, is not a hilly bike course but the run has some big hills.  Some better bike conditioning will help your run in that race.  Long bike should be 55-65 miles and include a tempo ride and a more moderate steady ride into your week.  I like to make at least one of these a brick, as well.

Good luck with your recovery.  I'm also doing the race this year (again).  Its a great one.

2010-05-26 2:14 PM
in reply to: #2883816

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Subject: RE: I'm painfully slow on the bike - advice please!
Hey listen...is this doable, yes, should you be scared, NO.

Get on your bike whenever you can.  This means if you have an hour today, get on your bike.  If you have two hours tomorrow, get on your bike.  No excuses.  You can not and will not be more prepared without fitting the bike into your schedule.  Don't be scared, just do it.

Get your runs in.  Be careful with that toe.  Ice before it hurts, take care of yourself and you'll get it done. 

Good luck!

2010-05-26 2:22 PM
in reply to: #2883816

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Subject: RE: I'm painfully slow on the bike - advice please!
Like they said above, you need to ride more. Your miles are very low. And to be honest, I am not sure why a rib and toe injury kept you off the bike. I see not running or swimming, but not cycling? Doesn't make sense.

Here is a little bit of tough love- suck it up buttercup. Unless a Dr. Told you to not ride or run it's time to suck it up.

You want to do a HIM. Right? You want to finish. Well training is not easy and neither is the race. You need to dedicate yourself to training and stop fluffing around.

If you are going to seriously injure yourself do not train. If you are just suffering with some pain then get on with training.

Good luck. Now get to it.
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