Breaking up the long ride throughout the week

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2012-09-29 5:18 PM


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Subject: Breaking up the long ride throughout the week
Lets say on tuesday you have a 45 minute ride with a brick afterwards. Thursday a 2:00 hour ride and on saturday a 6 hour ride. Has anyone ever turned the 6 hour ride into a 4 hour ride and then added an hour to the other rides? You get in the same amount of volume. Its just broken up. Just curious as to weather this would work. I want to do a IM but sometimes I work 7 days a week and would run out of daylight. Also I don't want to be on a bike for 5-6 hoursTongue out

2012-09-29 5:28 PM
in reply to: #4433434

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Subject: RE: Breaking up the long ride throughout the week
I think that kind of defeats the purpose of acclimating to long rides. BUT...there are some very good triathletes who do not ride over 4 hours in training for IM. The caveat to that is intensity. They do not ride easy, period. Lots of intensity on every ride.
2012-09-29 5:32 PM
in reply to: #4433434


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Subject: RE: Breaking up the long ride throughout the week
This was what I was thinking. I could put in a quality bike in 3-4 hours wit some nice intervals vs a 5-6 hour death bike. Wonder if this would cause more chance for injury though?
2012-09-29 5:42 PM
in reply to: #4433439

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Subject: RE: Breaking up the long ride throughout the week
It depends on where you are in training in relation to the race and your goals for the workouts. This could absolutely work, but it depends on how you do it. For the most part I think it would be better for overall fitness gains too, but you have to balance that against what you need for the event. I think a little more info on the above points would be helpful. So how far out is the race, and what does your week look like in a little more detail? It's not just that you're riding, but how your riding.
2012-09-29 5:50 PM
in reply to: #4433438

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Subject: RE: Breaking up the long ride throughout the week

mndiver - 2012-09-29 6:28 PM I think that kind of defeats the purpose of acclimating to long rides. BUT...there are some very good triathletes who do not ride over 4 hours in training for IM. The caveat to that is intensity. They do not ride easy, period. Lots of intensity on every ride.

Yeah but are those very good triathletes on the bike course for 5+ hours or are they well on their way on the run?

Its one thing to do 4 hour rides if you plan to be off the bike in 5 hours or less or have a huge base of miles.  I am betting the very good triathletes you speak of that don't go over 4 hour rides also put in 200+ m/week.

My suggestion: make sure you do at least a few of the very long rides as prescribed.  A 5.5hr ride is a different beast from a 4 hour ride and you need to be prepared for it. 

2012-09-29 7:12 PM
in reply to: #4433434


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Subject: RE: Breaking up the long ride throughout the week
Thanks. I haven't picked a IM yet. Just curious before I get started. I have my first HIM in 3 weeks and have been doing 3 hour 60 mile rides.

2012-09-29 7:29 PM
in reply to: #4433451

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Subject: RE: Breaking up the long ride throughout the week
bgraboski - 2012-09-29 5:50 PM

mndiver - 2012-09-29 6:28 PM I think that kind of defeats the purpose of acclimating to long rides. BUT...there are some very good triathletes who do not ride over 4 hours in training for IM. The caveat to that is intensity. They do not ride easy, period. Lots of intensity on every ride.

Yeah but are those very good triathletes on the bike course for 5+ hours or are they well on their way on the run?

Its one thing to do 4 hour rides if you plan to be off the bike in 5 hours or less or have a huge base of miles.  I am betting the very good triathletes you speak of that don't go over 4 hour rides also put in 200+ m/week.

My suggestion: make sure you do at least a few of the very long rides as prescribed.  A 5.5hr ride is a different beast from a 4 hour ride and you need to be prepared for it. 

Yes & no. It depends a lot on the overall plan and the individual.

2012-09-29 7:36 PM
in reply to: #4433486

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Subject: RE: Breaking up the long ride throughout the week

slaterson19 - 2012-09-29 7:12 PM Thanks. I haven't picked a IM yet. Just curious before I get started. I have my first HIM in 3 weeks and have been doing 3 hour 60 mile rides.

In this case, I think you're better off keeping the longest ride down some. It'll help keep you from having to go so deep, making the recovery time longer after you're done. Wait until you're in the build. That is unless you really want to go for a long ride (which I do), or have a long event you want to do (which I also do). I also put in a lot of miles on a regular basis, so it's not as big of a deal for me to do a century (and I really like to bike).

Now on these other rides, do push yourself. Ride at various intensities, but almost never just noodle along. Build your fitness well and it's not that difficult to scale it out later when you need to.

2012-10-03 8:10 AM
in reply to: #4433434

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Subject: RE: Breaking up the long ride throughout the week

I have been thinking of this same question recently. I am finishing up my build for B2B.

I think those long rides could be broken up for the most part. Those long 5 - 6 hours rides are more for confidence and trying out nutrition plans. If you come in with a decent base, more rides in the 3 hour range with more intensity can pay off.

2012-10-03 9:19 AM
in reply to: #4438314

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Subject: RE: Breaking up the long ride throughout the week
For the bulk of your training, rides in the 2-4hr range at higher intensities are great for building the fitness needed to ride 5-6+ in an IM.  That said, there is definitely a reason to do at least a couple 5-6+ hr rides as you approach the race.  Nutrition & confidence were mentioned, but there is also value in getting your body ready to comfortably hold an aero position for that duration.  And to practice the actual pacing that you will ride in the race.
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