HIM Training advice. Bike related

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2010-07-16 8:45 AM

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Subject: HIM Training advice. Bike related
I am trying to figure out the best way to structure my bike training leading up to my A race, the Beach 2 Battleship HIM on Nov 13th. I am not a super strong cyclist by any many and I think there is a lot of room to make up time in this leg.
I know there are lots of people on here with loads of experience in training and racing the longer races, so hopefully a few people will chime in.

I am doing an Olympic/International distance race in 8 weeks on Sept 11th and then I have 9 weeks from that race until the HIM. My training is a combination of indoors on rollers and outdoors on rolling roads (Raleigh/Cary/Apex, NC)
My main goal is the HIM but I also want to do well at the Olympic, but if I had to pick an approach that benefits just one it would be the longer term goal of the HIM. I doubt that is the case and think the training is similar??? Am I right.
My training at the moment is made up of 3 or 4 ridse per week. I ride 3x per week for 2 weeks and then 4x per week for 2 weeks. I try to swim (actually just stay afloat) 3x per week at the moment. After the Olympic in Sept I was thinking of going to 2 swims per week (the swim at B2B is really easy even for non swimmers like myself) and using that extra session to run or ride so in the last 9 weeks I could actually ride 4 or 5 times per week

This is what I try to do at the moment.

Tues 60-75min on rollers which includes FTP type stuff so 2x20min 5min recov, 3x13min 2:45 recov, 4 x 10min 2:15 recov workouts like that. These are done at 100% of FTP

Thur 60-75min rollers includes 20min w/up and then building from 70% FTP increasing watts by 10w every 5min for 30min and then riding 30min at 100% FTP

Fri 34mi outside. Have to ride through town so alot of start stop initially and at end, but middle is pretty consistant rolling hills. VI on this ride is always high, but IF is around 75-80%

Sun At the moment I am going about 53mi and try to ride it at IF of 85%.

I drop the Friday ride on the weeks I ride 3 times.

I plan on building the Sunday ride to be more like 60mi and actually would like to get in 1 or 2 75-80 mile rides.


Should I just keep doing this for next 8 weeks until Olympic and then try stretching the long ride in the 9 weeks between the Olympic and the HIM and keep the rest the same?
Any advice, suggestions, or criticisms about my plan.

Thanks.


2010-07-16 8:57 AM
in reply to: #2984770

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Subject: RE: HIM Training advice. Bike related
Looks pretty reasonable to me.  I wouldn't drop a swim as you get closer to the race.
2010-07-16 9:09 AM
in reply to: #2984770

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Subject: RE: HIM Training advice. Bike related
I agree with JohnnyKay...your approach is sound. I would add, if at all possible, race with the powermeter and pace it correctly. You may even want to do a race rehearsal a few week out to test your pacing strategy and nutrition. Something like 56mi bike and 6-7mi run. Bonus if you can add the swim in the beginning.
2010-07-16 9:14 AM
in reply to: #2984770


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Subject: RE: HIM Training advice. Bike related
I know you didn't ask, but from one non-swimmer to another, you might want to get a little more prepared for the swim.  That might help on the bike.  I had a interesting experience on my second half this year (eagleman.) the swim, which was a 'guaranteed' wetsuit swim in no current became on the morning of the race a no wetsuit swim in a head-on current.  I felt good during my 51 minutes in the water, but it was long and hurt me on the bike (which hurt on the run.) Just sayin'  
2010-07-16 9:52 AM
in reply to: #2984770

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Subject: RE: HIM Training advice. Bike related
You ride 30min at 100% FTP?
2010-07-16 9:56 AM
in reply to: #2985019

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Subject: RE: HIM Training advice. Bike related
carlwithac - 2010-07-16 8:52 AM

You ride 30min at 100% FTP?



thats only half the time of his FTP? 2x20min at FTP or just over is a pretty standard workout

2010-07-16 11:35 AM
in reply to: #2985019

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Subject: RE: HIM Training advice. Bike related
carlwithac - 2010-07-16 10:52 AM You ride 30min at 100% FTP?[/QUOTE]

are you questioning this from a that is not enough standpoint, or you think 30min at 100% FTP is too much?
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