General Discussion Triathlon Talk » How to improve my IM bike split? Rss Feed  
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2014-10-12 11:11 AM

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Subject: How to improve my IM bike split?
Just starting into winter training and focusing on an IM Distance race in August. Did my only IM distance last year and finished in 11.5x - 1.10swim, 6.03 bike and 4.30 run.

Really want to improve my bike split over the winter and think this will have a knock on effect on my run. What are your thoughts on what type of training should I do - shorter interval sessions, medium tempo rides or focus on long Z2 rides - really unsure what way to go and would appreciate any thoughts? thanks


2014-10-12 1:32 PM
in reply to: grahamclarke_6

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Subject: RE: How to improve my IM bike split?

Learn more specifics about the first two and do them several times a week, every week. Then fill in the remaining time you can ride with #3 so long as it doesn't affect your ability to accomplish the hard workouts.

2014-10-13 6:29 AM
in reply to: #5059134

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Subject: RE: How to improve my IM bike split?
Thanks - what kind of intervals would you suggest? Pace / time / HR zone etc
2014-10-13 5:52 PM
in reply to: grahamclarke_6

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Subject: RE: How to improve my IM bike split?

Since you have HR, that would be much better than pace or speed (which is generally terrible to pace by on the bike). Kind of general ideas here, but more often, try to get in main sets that total 20-40 minutes of hard work, up in Z4. Are you familiar with setting zones? Longer sets will probably be lower in Z4 with the shorter ones up higher. Longer ones would a 2 x 15-20' or so. Midrange 3-5 x 8-12'. And shorter threshold based at 4-6 x 5' or so. All of these will have recovery periods of roughly 20-25%. So 3-5' for the long, 2-3' for the mid, and 1' for the short ones. You can also do 1 x 20' at a similar effort to the short ones. And yeah, that's gonna hurt.

Every now and then you can get a little Z5 work in. Something like 3-5' intervals with equal, or near equal recovery, but see the HR peak up in Z5. Well, it might just peak high in Z4 in the first few, but be up in Z5 for the later ones. Try to get somewhere 15-25' of hard work for this. So 5 x 3' and 3 x 5' are the low (15' total hard work), and 5 x 5' for the high. Note that this is not the same as the earlier 5 x 5' with 1' recovery. Generally, Z4 feels quite hard as I get into it, very strong burn that I want to stop. Z5 feels like I'm going to turn inside out.

Have you done any work like this before? It can be tough to get it right off the bat, and some smaller work can help to get the idea better.

Also, having downhills in any of these can make it hard to keep the effort up. Flats work ok and many find uphills work great. I think especially for the Z5 work. If you're ever on a trainer then something like Trainerroad might be something to consider with virtual power, if an actual power meter would be too much.

2014-10-14 1:48 PM
in reply to: brigby1

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Subject: RE: How to improve my IM bike split?
Cheers - appreciate that. Yes familiar with HR Zones but never really used them for interval training, really only used it for Z2 rides. Have started doing some shorter intervals - 4mins with probably too long recovery! - so will just try to gradually up the duration of them over the next few weeks. Have never used trainerroad - would you recommend?
thanks for taking to time to reply!
2014-10-17 9:09 AM
in reply to: grahamclarke_6

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Subject: RE: How to improve my IM bike split?

TrainerRoad is excellent. Highly recommend it! They have numerous suggestions for which workouts to use based on your goals.


2014-10-20 9:44 AM
in reply to: grahamclarke_6

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Subject: RE: How to improve my IM bike split?

Hey Graham, 

Have you seen Jorge's winter cycling program? It's designed for this and has been thoroughly vetted by many before. I'm using it this winter for the third time to build bike power before getting back into IM training early next year.

http://www.beginnertriathlete.com/discussion/training/training-plans-view.asp?planid=10919

 

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