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Klimber
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« on: March 23, 2010, 07:32:58 AM » |
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Doing my First IM this year and curious on what type of efforts you recomend athletes with a solid foundation going into the longer stuff. Also how far out would you say one should be riding in the 5 hr range?
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Beck
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« Reply #1 on: March 23, 2010, 11:37:33 PM » |
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Hey Klimber
Perhaps you could give us an idea of
a) Work/family commitments and available training time?
b) What you are doing now training wise?
Beck
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Keegan Williams - "kiwiman"
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« Reply #2 on: March 24, 2010, 10:12:14 PM » |
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I have found for me 5hr + rides dont get me much faster, but do tire me out. I have done a few 6-7hr rides in the past and I am normally stuck on the couch for the rest of the day. Seem to go abit better with more steady riding mixed into rides of shorter duration
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BellaBayliss
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« Reply #3 on: March 24, 2010, 11:12:35 PM » |
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I would say that 5 hour rides are not that difficult a session, ..especially as you say you have a "solid foundation" of training behind you.
Just go out and do it! You dont have to go crazy, just go steady. Then later when you have done a good few rides like this, build the rides so your going your race pace and a bit above towards the end.
That is if you have enough time to do that. ..like Beck says, we need to know how much time you have available to train.
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Klimber
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« Reply #4 on: March 25, 2010, 06:50:21 AM » |
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Thanks!
I am doing mostly 3-3.5 hrs right now for my longer ride and 2 more that are 2-2.5 hrs. I have alot of time to train since I am a student with a prime schedule. Now training for a Aug IM.
My long run as been 2 hrs for a few months now as well.
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BellaBayliss
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« Reply #5 on: March 25, 2010, 02:51:46 PM » |
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wow, by August you will be very fit if you train hard from now till then.
Maybe you need to find another race between now and then. ...and make use of your fitness.
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Klimber
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« Reply #6 on: March 25, 2010, 03:06:20 PM » |
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I have 2 halfs one in june and one in july with some fillers in the mean time.
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Keith Watson
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« Reply #7 on: March 25, 2010, 05:10:40 PM » |
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I miss being a student! Just remember that consistency is the backbone for progress. Train hard but rest harder. Focus on good recovery techniques like nutrition, massage and sleep. Listen to your body and turn down the volume when it starts to speak loudly. More is not better if it shuts you down.  good luck!!!! |
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BellaBayliss
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« Reply #8 on: March 25, 2010, 06:30:48 PM » |
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"Klimber" That is good to hear you have other races on your calander. I think you will be ready for them!
I dont think it will hurt you to be doing some 5 hour rides and long runs, even now. I mean, you dont have to go crazy on them, but it will only make you stronger and fitter for your half ironmans coming up.
Bella
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Klimber
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« Reply #9 on: March 25, 2010, 10:04:06 PM » |
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What I am curious about is the guts of the longer workouts. like should they be steady , mix of intervals , work up to being harder than race effort?
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Matthieu O’Halloran - "M@"
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« Reply #10 on: March 25, 2010, 10:13:15 PM » |
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Hey Klimber, for those long sessions, you should organise them according to the geography you have to train with or the specifics of your upcomming race.
For example, if you have on hilly terrain, then just going steady will b great because the hills will be sorta of like intervals!
But if you got flat roads, then go for calculated intervals or the progressive/build up session!
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