Need a program to follow.

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2005-08-01 11:22 AM

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Elite
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Raleigh
Subject: Need a program to follow.
I just did my first race on July 30th. I amd doing another Aug 17th, then another in Sept.
My time for the 300 yrd swim, 16 mile bike, 3 mile run was 1 hr 34 min. I really want to improve on that and I know the bike is where I want to really exce on; I come from a running background and can get faster there.
I need a program that will help me get faster on the bike...
I want to improve for my next two races, would like to get my time down 15 minutes by end of Sept.

2005-08-01 12:34 PM
in reply to: #212629

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The Original
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Raleigh/Durham
Subject: RE: Need a program to follow.

Congrats on finishing your first tri!  That's a big accomplishment!  Have you checked out any of the training programs from this website?  I know they have some good ones.  What are the distances of your next races? 

As far as getting faster on the bike, I have found that it just takes time.  I am still a newbie myself when it comes to cycling, so I don't have a whole lot of advice for you.  But I have been told by several cyclists that it takes about 1,000 miles to build a decent base.  I have found that cycling takes time- just like anything else.  I do recommend riding hills (ugh!)- as painful as they are they will make you stronger and tougher!

2005-08-01 3:12 PM
in reply to: #212629

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Pro
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Melbourne FL
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Subject: RE: Need a program to follow.
Biking power take time and lots of base like every other discipline. I've been biking back and forth to work now for 4 years and my first tri (sprint) was last spring. Until last month every tri I did was on a 37lb MTB. I optimized that bike as much as I could by reading about bike fitting, replacing the rear cog with a close ratio unit and even using aero-bars when permitted. I then read a bunch on pedal cadence that really woke-up my legs for the runs. In the month before my first tri I went from avg'ing ~16mph to ~17.5mph on my non-stop training route. The last sprint I did on that bike (June) I was 2nd fasted in the fat-tire division, not bad for a $300 low-end boat anchor! I really believe a majority of my power this year was from the winter spinning classes that my wife dragged me into and riding that MTB in the sugar sand trails here in FL!

So, make sure that your bike is properly fitted, your using the right gears for a proper cadence that works for you (masher or spinner). I just bought my first road bike since I was in high school. A low-end bike that "only" weighs 24 lbs. I feel like I have a jet-pack now and cannot wait for the fall Oly's!

So find hills if you have them, have fun doing block intervals, and as someone named them self "ride it like you stole it"! Now for 15 minutes off of a sprint, you'll need to look at the transitions times too!

Good luck,
Don
Melbourne FL


2005-08-01 5:01 PM
in reply to: #212629

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Champion
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Subject: RE: Need a program to follow.

well, u became a silver so check out mike riccis sprint or scott herricks sprint for intermediates...i am not sure what plan u followed before but those two offer specific daily workouts to improve performance over genaral 'minutes only' plans which i have on the site...

and if you want to use riccis plan and u still have questions regarding speed and getting faster on the bike, upgrade to gold and u will have unlimited access to his brain - assuming you use his plan.

if you need any help with the logs and working with the plan, let me know...the tutorials should (i hope) make things straightforward.

good luck

2005-08-03 1:34 PM
in reply to: #212629

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Boulder, Colorado
Subject: RE: Need a program to follow.
Chris

Congrats on completing your first race! Tri Training like golf takes patience and discipline of routine. Any of the programs I have laid out on this site are excellent and will give you a day to day program. I like to tell people, "just exectute the plan that I lay out and you can't help but to get faster." - so if you get in on one of the plans just follow along and you will improve. If you have additional questions, you can join the Gold Level and i am here to answer all and any questions. Take care and I hope to hear back from you. Good luck in your upcomiing races.
Mike
2005-08-09 8:53 PM
in reply to: #212629


3

Subject: RE: Need a program to follow.
Use an off road bike instead of a road bike to build leg muscle

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