login
Longest Bike and Run for Olympic Distance?
-
No new posts
 2014-10-24 2:27 PM |
 46 |  Subject: Longest Bike and Run for Olympic Distance?Due to time constraints I'm pulling the plug for a few years on doing 70.3, marathons and century rides to focus on getting fast at sprint and olympic distance. Obviously I'm swapping mileage for speed and intervals in training but what should be a baseline as the longest bike and run in training? Plans I've looked at show 2.5hr bike on the weekend and around 1hr 10 runs mid-week. Does this sound about right? |
| 2014-10-24 5:23 PM in reply to: #5062740 |
413 | Subject: RE: Longest Bike and Run for Olympic Distance? Great question. That sounds right to me but I'll be interested in what others have to say. |
| 2014-10-24 5:33 PM in reply to: 0 |
Master 10208  Northern IL | Subject: RE: Longest Bike and Run for Olympic Distance? Probably want to look at it within the context of the training. Not just that it's more short course than long course oriented, but the specifics of the work being done the rest of the time. What you're doing with the time matters a lot, it's not that you're just doing something. Edited by brigby1 2014-10-24 5:34 PM |
| 2014-10-24 5:47 PM in reply to: elliot.power |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Longest Bike and Run for Olympic Distance? There are many factors to consider but for the longest workouts, a rough guideline I would use is: Swim - 3500m (with most workouts around 3000m) Bike - about as long as you plan to race with at least some time spent at race efforts Run - the lessor of double your expected run time or 90 minutes Shane |
| 2014-10-24 7:03 PM in reply to: elliot.power |
Member 587 | Subject: RE: Longest Bike and Run for Olympic Distance? As others have stated, there are many factors to consider when plotting out your training. The entire training plan put together is what will prepare you for the race. Having said that, Shane's recommendations are pretty good. I currently do not plan to race any 70.3's next season, but may change my mind by the end of the year & add one. But since you asked the question pertaining to "longest" workout here is what I will be doing: build up to a weekly long ride of 70 miles, which once I get to that point will maintain until the end of the season. Build up to a long run of 1:45, which will then be maintained on an every other week basis. I have found that doing the long workouts at this distance, especially the bike, gives me a strong base to really push the pace during a race. BTW, these are not just long slow workouts. The bike will have 3/4 x 20 mins & the run will be a build. |
| 2014-10-24 7:44 PM in reply to: elliot.power |
Regular 606 Portland, Oregon | Subject: RE: Longest Bike and Run for Olympic Distance? I agree that if you are time constrained, shorter races will work better for you. However, you say that you want to get fast in sprints and olympics. You can bet that the fast guys are putting in just as much volume in the sprint league as the long distance guys. You won't rank higher on shorter races while cutting back on training. (If you meant that you just wanted to go faster relative to your long course speeds, then I misunderstood. Carry on!) |
| 2014-10-24 8:34 PM in reply to: 5stones |
Extreme Veteran 680 Acworth, GA | Subject: RE: Longest Bike and Run for Olympic Distance? Originally posted by 5stones As others have stated, there are many factors to consider when plotting out your training. The entire training plan put together is what will prepare you for the race. Having said that, Shane's recommendations are pretty good. I currently do not plan to race any 70.3's next season, but may change my mind by the end of the year & add one. But since you asked the question pertaining to "longest" workout here is what I will be doing: build up to a weekly long ride of 70 miles, which once I get to that point will maintain until the end of the season. Build up to a long run of 1:45, which will then be maintained on an every other week basis. I have found that doing the long workouts at this distance, especially the bike, gives me a strong base to really push the pace during a race. BTW, these are not just long slow workouts. The bike will have 3/4 x 20 mins & the run will be a build. This is interesting. When I trained for a HIM, my longest ride was 70 miles and the longest run was 1:45. So for me, since I am not a high volume type of person by nature, would think that for an Olympic distance, this type of distance would be overkill. If you end up wanting to jump into a 70.3, I would feel comfortable with that level of volume. My long for an Olympic distance focus tends to be around 45 mile bike ride and 9 mile run. I am guessing that since you are time constrained, a 3-4 hour weekend ride (70 miles) would be too much time anyway. |
| 2014-10-24 8:38 PM in reply to: elliot.power |
Master 8247 Eugene, Oregon Bronze member | Subject: RE: Longest Bike and Run for Olympic Distance? It sounds pretty similar to what I would do. Normally a long run of about 90 minutes (my Oly 10 km in a good race would be around 45-47 minutes) and long ride of 2- 2.5 hours. Both of those would include some race-pace work, though, like tempo, fartlek, or 20 minutes repeats at race effort on the bike. Occasionally I might do a longer, less intense ride of 3-4 hours (MTB ride with local club). There might still be some bits of hard effort in there, as it's a group ride and some people really pick it up when we hit a less technical section, but also some pretty slow riding in the more tricky parts. |
| 2014-10-24 9:10 PM in reply to: Mc Q |
| Master 10208 Northern IL | Subject: RE: Longest Bike and Run for Olympic Distance? Originally posted by Mc Q Originally posted by 5stones As others have stated, there are many factors to consider when plotting out your training. The entire training plan put together is what will prepare you for the race. Having said that, Shane's recommendations are pretty good. I currently do not plan to race any 70.3's next season, but may change my mind by the end of the year & add one. But since you asked the question pertaining to "longest" workout here is what I will be doing: build up to a weekly long ride of 70 miles, which once I get to that point will maintain until the end of the season. Build up to a long run of 1:45, which will then be maintained on an every other week basis. I have found that doing the long workouts at this distance, especially the bike, gives me a strong base to really push the pace during a race. BTW, these are not just long slow workouts. The bike will have 3/4 x 20 mins & the run will be a build. This is interesting. When I trained for a HIM, my longest ride was 70 miles and the longest run was 1:45. So for me, since I am not a high volume type of person by nature, would think that for an Olympic distance, this type of distance would be overkill. If you end up wanting to jump into a 70.3, I would feel comfortable with that level of volume. My long for an Olympic distance focus tends to be around 45 mile bike ride and 9 mile run. I am guessing that since you are time constrained, a 3-4 hour weekend ride (70 miles) would be too much time anyway. Those are the long workouts, not volume. Volume at a larger aspect of training, like how much is done in a week. I would look more at the harder workouts being done than the long ones. Seeing if they have appropriate intensity and duration. Then fit in other easier work for more volume. This other work can be more flexible in how it fits in, so it may work out for someone that the durations listed end up being the best way to fit in. Or it could be spread a little more throughout the week. Would not just take them in a vacuum, however. |
| 2014-10-25 1:12 PM in reply to: 0 |
| Member 587 | Subject: RE: Longest Bike and Run for Olympic Distance? Originally posted by brigby1 Originally posted by Mc Q Originally posted by 5stones As others have stated, there are many factors to consider when plotting out your training. The entire training plan put together is what will prepare you for the race. Having said that, Shane's recommendations are pretty good. I currently do not plan to race any 70.3's next season, but may change my mind by the end of the year & add one. But since you asked the question pertaining to "longest" workout here is what I will be doing: build up to a weekly long ride of 70 miles, which once I get to that point will maintain until the end of the season. Build up to a long run of 1:45, which will then be maintained on an every other week basis. I have found that doing the long workouts at this distance, especially the bike, gives me a strong base to really push the pace during a race. BTW, these are not just long slow workouts. The bike will have 3/4 x 20 mins & the run will be a build. This is interesting. When I trained for a HIM, my longest ride was 70 miles and the longest run was 1:45. So for me, since I am not a high volume type of person by nature, would think that for an Olympic distance, this type of distance would be overkill. If you end up wanting to jump into a 70.3, I would feel comfortable with that level of volume. My long for an Olympic distance focus tends to be around 45 mile bike ride and 9 mile run. I am guessing that since you are time constrained, a 3-4 hour weekend ride (70 miles) would be too much time anyway. Those are the long workouts, not volume. Volume at a larger aspect of training, like how much is done in a week. I would look more at the harder workouts being done than the long ones. Seeing if they have appropriate intensity and duration. Then fit in other easier work for more volume. This other work can be more flexible in how it fits in, so it may work out for someone that the durations listed end up being the best way to fit in. Or it could be spread a little more throughout the week. Would not just take them in a vacuum, however. I absolutely agree you cannot evaluate those or any workouts in a vacuum. The totality of the training plan must be taken into consideration. Which is why the bigger consideration should be how all the workouts fit together to increase fitness. However the OP asked about long workouts not volume. I am not suggesting those are "correct" long workouts for the OP, just giving an example to think about. In terms of volume, if you want to be good at short course you still need lots of volume(good=competitive at Nationals or similar). It is not an either or proposition. Edited by 5stones 2014-10-25 1:16 PM |
|
|
|
| ||||
|
| |||
|
| |||
|
|
View profile
Add to friends
Go to training log
Go to race log
Send a message
View album
CONNECT WITH FACEBOOK