Ironman USA Lake Placid : Official Thread (Page 32)

JorgeM has a great winter cycling program for building power.

It starts here;

http://jorgepbmcoaching.blogspot.com/2009/11/cycling-plan-week-1-power.html

IMO it's limited.  Also depends on your climbing style.  If you stand and climb its possible to block the front wheel up to simulate this.  I don’t bother because my climbing style is a bit aggressive and I use a lot of upper body.  Long intervals are another useful and productive training method on a trainer.

Check this out

http://www.purpleextreme.com/Info/Trainer%20Workouts%20Complete%20Series.pdf

EDIT

Blocking the front wheel up,

http://www.biketrainershops.com/SARC9701.html

You could do that but IMO I would do a least 90 RPM's.  Plans are always modified.  Did you check out JorgeM's plans a couple of post up?  ^^^

I'm going to second Jorge's plan.  My limiter is the bike so I decided to do Jorge's Winter Bike Plan.  I'm on Week 8 and I can feel a HUGE difference.  The raw soreness and fatigue I feel in my thighs is nothing I can compare to in 2 years (so far) of outside riding.  Doing Jorge's plan, my quads are more sore at times than the days following a 56-mile HIM race.  His plan is three rides per week, with an optional Z1/ Z2 long ride on the weekend.  3 hard rides per week would likley build leg power more quickly than only one interval session per week.  Remember, no pain no gain.  Or you could try Jenn with two N's bike plan which includes sipping champagne and nibbling on exotic cheeses while you sit on the trainer and playfully pedal.  

1. Is this your first IM? 2nd IM
2. Have you done LP before? Nope, first timer at LP
3. What are your goals for the 2010 race? a. finish b. finish strong c. enjoy the day.
4. Do you have any specific questions that you wish addressed about LP (the race, training etc)

I need a place to stay! Any tips or ideas or rooms?

Well for a rock you swim fast!

Don't forget LP has a exit the water at completion of the first lap.  I don’t know how much time this slow or speed the swim time.  I swam a 1:02 and that was under 10% of the field. 

I haven't said too much here yet.  Sounds like lots of young'uns smack talking.  So . . . who else is doing IMLP that's old (45+)? Slow (just want to finish under the cutoff)?  Still kinda pudgy?

I'm 50 years old and just short of being an Athena.  Any more of us going?

My race day age will be 48 at LP 2010. 

Hope to see you there.  I am sure we will get a group met-up at the Gatorade swim.  Wed-Fri maybe even Sat I guess.

No, you love chocolate, fine wine, and sticking cotton between your toes while painting your piggies and watching American Idol.  Tell the truth

cusetri - 2010-01-06 4:16 PM ^^^thanks....we'll see what happens on the course, though............

Only Germans win races on the bike.  Remember, it's all about the run.  Chris Lieto comes to mind