General Discussion Triathlon Talk » Am I riding enough? Rss Feed  
Moderators: k9car363, alicefoeller Reply
2006-08-03 2:55 PM

User image

Master
2571
20005002525
Tiger's Den
Subject: Am I riding enough?
Ok, I have been trying to take Bear's advice and "ride lots" to get stronger and faster. I have increased my ride time length but I am trying to balance that with running more since I need to get better in that area also.

My first sprint is 8-20 and while I'll be slow I'm not worried about being DFL, I just want to do the best I can. I do have a duathlon on 10-28 and I am trying to get stronger and faster for that since there are not that many people competing in my age group or the race. So, I am training for the tri, but in my mind I'm working towards the duathlon, which is longer. 8K run, 26 mile ride, 5 K run.

Am I biking enough to build a base? Am I running enough? Is a 30 mile long ride long enough or do I need to keep bumping that up? Are my weekly rides reasonably long (14 miles or so) enough?I've been working towards increasing my long runs. The past couple of weeks longs have been 6 miles but I anticipate upping it to 7 after my 8-20 tri and will continue to increase towards 10 miles.

Any pointers from those who have been there, done that are greatly appreciated. I'm riding about as much as I can during the week since I work full time and commute (may start riding home every so often at @ 20 miles) but I might be able to up my long rides on the weekend. How long is long enough for a base?


2006-08-03 3:05 PM
in reply to: #501698

User image

Champion
6056
500010002525
Menomonee Falls, WI
Subject: RE: Am I riding enough?
Really, it all comes down to what your goals are. If you just want to finish, yeah, I think you're okay putting in a couple hundred miles a month, as your logs show. If you're looking to improve on your 14-15mph average, you need to step it up. IMO, you need to put in more 35-40 mile rides. On the run, I think you're in a little bit better shape, but you'll struggle on those last 5K. Be sure to also practice the format of run, bike, run-- it's a lot different than swim, bike, run. Definitely more taxing on the body.

Overall, you're doing well. But I would get in some longer distance bikes and runs and practice those bricks.
2006-08-03 3:16 PM
in reply to: #501720

User image

Master
2571
20005002525
Tiger's Den
Subject: RE: Am I riding enough?
I am looking to improve. So after my sprint on 8-20 I'll be bumping up the long. Do you keep bumping it up or do you get to a point where you keep the distance fairly constant and just try to improve on time?

My routes have lots of hills in them, so I'm not sure I could add more. At this point I'm pretty much either going up hill or down. There's not much flat....
2006-08-03 3:19 PM
in reply to: #501698

User image

Resident Curmudgeon
25290
50005000500050005000100100252525
The Road Back
Gold member
Subject: RE: Am I riding enough?

If you have to ask...

As scoobysdad said, depends on your goals. If you're trying just to finish, you've got good volume, at least you did in July, where you rode well over half your YTD mileage.. If you're trying to reach your potential as a cyclist, you probably need to up the volume and hold it there for a number of months to build endurance strength and fueling capacity, then fine tune with speed and tempo work.

Ditto your running. Arbitrary (IMHO) benchmarks are 100 MPW cycling (three 17s during the week and a long ride of 50), and 20-25 MPW running (three at 3-5, one at 10+).

Edit to add: "How bad do you want it?"



Edited by the bear 2006-08-03 3:20 PM
2006-08-03 3:29 PM
in reply to: #501732

User image

Champion
6056
500010002525
Menomonee Falls, WI
Subject: RE: Am I riding enough?
My comments were focused on your DU distances. The idea is to mix up up your workouts to optimize both endurance and speed. In other words, get some of those longer distances runs and rides in to improve your endurance, but on other days go shorter and more intense to improve your speed. Do some intervals (fartleks), do some tempo rides, and try to keep up your frequency (as bear points out, ideally 4 rides per week.)

Good luck!
2006-08-03 3:30 PM
in reply to: #501735

User image

Master
2571
20005002525
Tiger's Den
Subject: RE: Am I riding enough?

I just got my bike towards the end of May so that's why my yearly mileage is so low. I am truly a beginner!

Thanks for the info- I will do my best to get the mileage up a bit. My next purchases are a garmin (for my birthday) and a bike trainer (for when it's too dark to ride). Maybe the trainer will help me get my mileage in as the fall approaches...

I do want to get faster! At first I was satisfied with the thought of just being able to finish. Now I want to finish with a respectable time! The competiveness just grows....


2006-08-03 3:39 PM
in reply to: #501746

User image

Master
2571
20005002525
Tiger's Den
Subject: RE: Am I riding enough?
scoobysdad - 2006-08-03 4:29 PM

My comments were focused on your DU distances. The idea is to mix up up your workouts to optimize both endurance and speed. In other words, get some of those longer distances runs and rides in to improve your endurance, but on other days go shorter and more intense to improve your speed. Do some intervals (fartleks), do some tempo rides, and try to keep up your frequency (as bear points out, ideally 4 rides per week.)

Good luck!


Gotcha! Thanks
2006-08-03 3:40 PM
in reply to: #501735

User image

Elite
2673
20005001002525
Muskego, WI
Subject: RE: Am I riding enough?
the bear - 2006-08-03 3:19 PM

Ditto your running. Arbitrary (IMHO) benchmarks are 100 MPW cycling (three 17s during the week and a long ride of 50), and 20-25 MPW running (three at 3-5, one at 10+).

I'll agree with Bear's statement, but add that if it looks daunting the FIRST PRIORITY is to pick a "long" distance for you based on goals, and commit to it once a week for a period of months.  Fill in as bear mentions, perhaps 50% of "long".  If the schedule gets tight in a given week, the "long" is the one you MUST do above all others.

Started this on myself in December and it has me running better than ever this summer.

2006-08-03 3:44 PM
in reply to: #501766

User image

Master
2571
20005002525
Tiger's Den
Subject: RE: Am I riding enough?
Thanks- I know all about the importance of a long. I did a marathon in June and know how important the longs are. I had an injury from running too much too soon so after the mary I cut WAAAAAY back on the mileage. I am just about 100% now so I am building up my longs again. (plus this time I am running 100% rather than gallowalking).

Do hope to get up to half mary distance by late Jan/Early Feb time frame. So this winter will be all about riding and running!!!

I am not sure though my bod will handle running 4 times a week. I'm dropping weight, but I'm not sure my joints can take it. I'm going to try easing into it though....
2006-08-03 3:50 PM
in reply to: #501770

User image

Resident Curmudgeon
25290
50005000500050005000100100252525
The Road Back
Gold member
Subject: RE: Am I riding enough?

SuzanneS - 2006-08-03 3:44 PM  I am not sure though my bod will handle running 4 times a week. I'm dropping weight, but I'm not sure my joints can take it. I'm going to try easing into it though....

Weight is a factor in running, big contributor to injury IMHO. I'm am just getting back to where I can tolerate running four times a week, but I've always supplemented my running with work on the elliptical trainer, usually three days per week for 40-45 minutes per session. Similar motion to running but without the impact. Also helps to work on running cadence as you have a readout right there in front of you on most ET machines.

2006-08-03 3:50 PM
in reply to: #501770

User image

Elite
2673
20005001002525
Muskego, WI
Subject: RE: Am I riding enough?

I am not sure though my bod will handle running 4 times a week.

That's my problem, I have an ankle that starts squawking at me after 2 /week.  So, I always have to massage advice like bear's into my limiter.  I went from 9:00 m/m to 7:44 ( recent PR) m/m on my 10-miler and a 1:47 half-mary doing what I said all last winter.  A 10+, and another...sometimes a faster 5-7, sometimes a sprinted 2, occasionally all 3.

I wanted to do the same thing on the bike this summer, but sorta lost focus.  Now that you bring this up I'm gonna commit to that through August/Sept/Oct (weather permitting) and see if it works the same.

edited to add:  on the bike, with different distances of course    For me, perhaps 45-50, 25, occasional 10-15 TT.



Edited by morey1 2006-08-03 3:56 PM


2006-08-03 3:52 PM
in reply to: #501698

User image

Extreme Veteran
359
1001001002525
Guelph
Subject: RE: Am I riding enough?

Wait a minute....can you ever bike enough?

 I'm lost here...I thought MORE was always better, it doesn't matter what your talkin about.

:-)

2006-08-03 3:54 PM
in reply to: #501777

User image

Elite
2673
20005001002525
Muskego, WI
Subject: RE: Am I riding enough?
the bear - 2006-08-03 3:50 PM

SuzanneS - 2006-08-03 3:44 PM  I am not sure though my bod will handle running 4 times a week. I'm dropping weight, but I'm not sure my joints can take it. I'm going to try easing into it though....

Weight is a factor in running, big contributor to injury IMHO. I'm am just getting back to where I can tolerate running four times a week, but I've always supplemented my running with work on the elliptical trainer, usually three days per week for 40-45 minutes per session. Similar motion to running but without the impact. Also helps to work on running cadence as you have a readout right there in front of you on most ET machines.

Interesting idea, never thought about that.  Any comments on what it should be set on, resistance-wise?  (I've only been on one once or twice, does it work on resistance, or do you set a cadence and try to keep up, or ??)

2006-08-03 4:06 PM
in reply to: #501784

User image

Resident Curmudgeon
25290
50005000500050005000100100252525
The Road Back
Gold member
Subject: RE: Am I riding enough?
morey1 - 2006-08-03 3:54 PM

Interesting idea, never thought about that.  Any comments on what it should be set on, resistance-wise?  (I've only been on one once or twice, does it work on resistance, or do you set a cadence and try to keep up, or ??)

Uh, didn't you get the memo? We go by heart rate around here. Keep the cadence on 180, adjust the resistance so that I'm in Zone 2.

2006-08-03 4:13 PM
in reply to: #501799

User image

Master
2571
20005002525
Tiger's Den
Subject: RE: Am I riding enough?
That's the other thing. With the garmin I'll be learning what my "Zones" are. I just read that long revived thread that Mike Ricci started about heart rate training zones. Very interesting stuff. Definitely something I'll be working on over the offseason....
2006-08-03 4:15 PM
in reply to: #501799

User image

Elite
2673
20005001002525
Muskego, WI
Subject: RE: Am I riding enough?
the bear - 2006-08-03 4:06 PM

Uh, didn't you get the memo? We go by heart rate around here. Keep the cadence on 180, adjust the resistance so that I'm in Zone 2.

err...well sure, of course I did....I just wanted to know where an engine running at peak efficiency would set the machine, so I can strive for that.   Thanks.



2006-08-03 4:16 PM
in reply to: #501804

User image

Elite
2673
20005001002525
Muskego, WI
Subject: RE: Am I riding enough?

Very interesting stuff. Definitely something I'll be working on over the offseason....

Yea, me too obviously.

2006-08-03 4:51 PM
in reply to: #501698

User image

Expert
1023
1000
Malvern, England
Subject: RE: Am I riding enough?
just to add to a comment a lot earlier on - do practice those du bricks. I had done a sprint earlier in the year but was training for an OLY and was very well prepared BUT they changed it to a du due to bad weather on the lake and it was AWFUL as I hadn't trained for a du.
However, running is my weakest aspect and seems to be your strength which may make a difference
2006-08-03 7:27 PM
in reply to: #501770

User image

Champion
9407
500020002000100100100100
Montague Gold Mines, Nova Scotia
Subject: RE: Am I riding enough?
SuzanneS - 2006-08-03 4:44 PM
I am not sure though my bod will handle running 4 times a week. I'm dropping weight, but I'm not sure my joints can take it. I'm going to try easing into it though....


Try water running - there's an article here that has some good information. Mike Ricci pointed me towards it when I had some tenderness in my ankle - might be the solution

Shane
New Thread
General Discussion Triathlon Talk » Am I riding enough? Rss Feed