General Discussion Triathlon Talk » Breaking down bike volume for more intensity Rss Feed  
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2014-03-14 7:39 PM


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Subject: Breaking down bike volume for more intensity
I'm training for a HIM. Can I take a 3x a week bike routine and do it 4x a week with more intensity? For example instead of doing Tues-1:30, Thurs-2:00, Sat-3:00. I could do Tues-1:30, Thurs:1:30, Fri:1:30, Sun: 2:00. Would this yield the same results or do I need some 3:00-4:00 z2 rides?


2014-03-14 8:13 PM
in reply to: slaterson19

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Subject: RE: Breaking down bike volume for more intensity
for a half ironman...you need that 3h ride. That said...it dosnt need to be a easy z2 ride. you can put a hard main set in it. but i highly advice to put the hard set towards the end of the ride, perhaps in the last hour. this will ensure you get the full ride in without fading from a early set...and it will also teach you invaluable lesson about proper pacing and holding back early one...finishing strong etc.
2014-03-14 8:32 PM
in reply to: jonnyo


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Subject: RE: Breaking down bike volume for more intensity
How many 3 hour rides should I do? Every other week?
2014-04-16 2:46 PM
in reply to: slaterson19

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Subject: RE: Breaking down bike volume for more intensity
Originally posted by slaterson19

How many 3 hour rides should I do? Every other week?


I followed a plan from Matt Fitzgerald's book (Triathlete Magazine) and I think I had 4-5 TOTAL 3 hour rides
but lots of 2:30 rides. I am glad I got the 3 hour rides in but I love the advice about doing some speed sets
toward the end. Those rides get boring (and here I am going into an IM season). I will think boring soon enough,
right? Anyway, you could ride 2 hours and then hit a flat loop and finish your ride with some bursts with active
recoveries or something...

2014-04-18 7:11 PM
in reply to: slaterson19

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Subject: RE: Breaking down bike volume for more intensity

I think you could get away with your suggestion if you were already a fairly strong biker with HIM experience.  But otherwise, I would agree with Johnny that the average triathlete needs at least a few 3 hour rides for HIM prep.  They don't need to really extend to 4 hours (unless you plan to be on the course that long) but I think there is a pretty big drop off from the 1:30 hour range to the 3:00 range for most athletes.  If you don't get yourself used to it, you could have an epic blow up on race day.  More experienced cyclists don't drop off as much in that time frame, and also know how to pace themselves better because they've ridden 3-4 hours many...many times before.

2014-04-20 10:00 AM
in reply to: slaterson19

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Subject: RE: Breaking down bike volume for more intensity

How far out is the race? Far out and it might work out how you're thinking, but in the last couple months or so leading up you would want the larger rides in there. They don't have to be entirely Z2 either. Depending on how the overall schedule looks, I'd be putting in some harder than Z2 sections throughout the ride and also be looking at some hard work late in it. Both for the development aspects and to help test how worn down I was.



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