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Slowtwitch Forums: Triathlon Forum:
HIM bike session

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AçaíTri

Sep 25, 08 19:41

Post #1 of 55 (1757 views)

HIM bike session	Can't Post

Dear experts, how would you train for the bike on the last 9 weeks of preparation for a HIM?! I am already doing 3 rides a week (for the last 12 weeks), 1-steady state around 1h30' on the trainer, 2-race pace intervals (5km on race pace [38-40km/h]/5km AeT lower limit[32km/h]) for 1h30' also (around 50km on the trainer) and 3-on the road AeT intensity or lower due to coasting, wind and etc... for 60km.

Is that enough?! Would you change something? This program is made to make me more consistent around AeT (L1) and accostumed to train harder (as I always used to train on easier gears) to build a disciplined athlete to compete my first IM next year

Imagine if you have time available for 1 more session only, what would you do?!

Long ride easy. How long?
Big Gear. Dou you have a creative and bomb-proof session?
Long ride mixed with big gear workouts
Spinning class on the gym
Threshold intervals. Does it matter for a HIM program?

Would you mind giving me some directions/opinions/resources to look for info on what do I do to have the most benefit from my bike training?!

Thaks in advance, Marcos!

AçaíTri

Sep 25, 08 21:22

Post #2 of 55 (1720 views)

Re: HIM bike session [AçaíTri] [In reply to]	Can't Post

Anyone?! Come on! Please! Help!

ericM35-39

Sep 25, 08 22:14

Post #3 of 55 (1704 views)

Re: HIM bike session [AçaíTri] [In reply to]	Can't Post

Saturday group ride of 3 hours or more, or solo Saturday ride of 3 hours or more in aero position w/ Zone 3 & 4 intervals, tempo finish, to :15 to :45 minute transition run, Zone 2 to start, then into Zone 3 for the majority of the run, w/ Zone 4 tempo finish.

I'd also make sure one of your rides was a recovery ride, an easy spin on a rest day. Same with a swim too... helpful for recovery.

I also recommend the book "The Perfect Distance" on amazon.com

(This post was edited by ericM35-39 on Sep 25, 08 22:25)

AçaíTri

Sep 26, 08 3:04

Post #4 of 55 (1670 views)

Re: HIM bike session [ericM35-39] [In reply to]	Can't Post

Good to hear from you but wouldn't be more reasonable to address strenght/power with some big-gear workouts during that long session working also one of my main weakenesses?!

Help!

Thanks, Marcos

el fuser

Sep 26, 08 4:25

Post #5 of 55 (1654 views)

Re: HIM bike session [AçaíTri] [In reply to]	Can't Post

You need a long ride.

The longer and harder, the better. 45-65 miles, every weekend.

Just my opinion, others will chime in that it's stupid to ride more than 30 or less than 100.

AçaíTri

Sep 26, 08 5:05

Post #6 of 55 (1639 views)

Re: HIM bike session [el fuser] [In reply to]	Can't Post

Anyone advocating some intensity?!

More thoughts, please!

I am still deciding and trying to have the more info and knowledge I can to decide wich way to go! Wanted to hear more from all of you!

Marcos!

Dave in Canada

Sep 26, 08 8:19

Post #7 of 55 (1588 views)

Re: HIM bike session [AçaíTri] [In reply to]	Can't Post

Get out there for the long ride. 3hr minimum at least once a week.

For Muskoka 70.3 I rode 100km every Saturday. Sunday I would go for 50km (moderate tempo) with a 40min run after. Monday I would go for a 50-60km easy spin and Wednesday I would ride intervals by HR 5min on 5 min off with a 20 minute warm up and cool down.

I did nothing specific to pushing big gears. I just made it through the different rides with my HR goals being met. Most of the rides had some climbing in them.

Good luck.

Dave

desert dude

Sep 26, 08 8:32

Post #8 of 55 (1569 views)

Re: HIM bike session [AçaíTri] [In reply to]	Can't Post

In Reply To

Anyone advocating some intensity?!

yes

Brian Stover
http://accelerate3.com

AçaíTri

Sep 26, 08 9:55

Post #9 of 55 (1529 views)

Re: HIM bike session [Dave in Canada] [In reply to]	Can't Post

I am already doing what you mean by "different rides with my HR goals being met" on the trainer! But I want to have a breaktrough performance and thoughr that I can gain some fitness on those weeks remaining! As I am also weight lifting 2 times a week, I do not wanted to add 2 more bike sessions but...if that is the case?!

The most apropriate question, in terms, I think is something like this: Am I missing something on my program to have a better bike ride on race day?!

Good to have your example!

Thanks, Marcos!

AçaíTri

Sep 26, 08 10:03

Post #10 of 55 (1519 views)

Re: HIM bike session [desert dude] [In reply to]	Can't Post

Hey, nice to see you here but let me ask you properly...if you have the patience to teach an avid reader of your posts...tell me what do I do and how can I improve my performance on the race day?! If intensity is what matters, what is out of my program that is specific to build an IM honest bike ride if I am always targeting my AeT zone (L1)?! Do I need harder/stronger/faster intervals?! Examples, please!

Would to love to hear so much more form you, specially because this is my A race of the year and I am really commited to PB on each of the three disciplines and, by the way, my swim is in the 5% first range and the run is suficient enough to have a podium finish! Also, the bike course is fast, lots of downhills, small and not inclined uphills but moderate winds (sometimes is in favor others against-it s a 3/4 lap venue)

Help, please!

Thanks, Marcos!

Dave in Canada

Sep 26, 08 11:11

Post #11 of 55 (1479 views)

Re: HIM bike session [AçaíTri] [In reply to]	Can't Post

Quote

I am also weight lifting 2 times a week, I do not wanted to add 2 more bike sessions but...if that is the case?!

1) How many weeks to the race? (rhetorical)
2) We don't know your w/o schedule since you didn't post it.
3) I like weights too, but general consensus is if you want to ride faster you need to ride more and faster. Give up the weights and ride in that time instead. That will help you improve on the bike more than the weights will.

Dave

(This post was edited by Dave in Canada on Sep 26, 08 11:14)

AçaíTri

Sep 28, 08 15:32

Post #12 of 55 (1363 views)

Re: HIM bike session [Dave in Canada] [In reply to]	Can't Post

Here we go:

1)8 weeks to the race
2)The schedule:
Monday: run+swim
Tuesday: bike+swim
Wednesday: run+swim - massage
Thursday: bike+swim
Friday: run+swim
Saturday: bike or bike+run in the afternoon or transition - massage
Sunday: rest
Weight lifting is done when time is available on the weekly professional schedule but mainly on the Mondays/Thurdays or Tuesdays/Fridays after the other workouts!
3)Agree with your point but: I am doing weight because of injury prevention/strenght and also a long-term commitment to consistency and some bigger objectives as one of my main limiters when training was consistency.

I know and already proved it that I can train more volume but that would lead me to an injury sometime if that was not well balanced on the training regimen. That's why I am asking for quality stuff that turns into race speed/performance?!

Would you mind helping me dealing with it and planning this last 8 weeks? It's a mater of racing a Personal best but really dependant on how weel and faster I get off the bike! That's why my point is in the bike part of the workouts!

I was assuming big-gear sessions because when racing we always go a harder gear and it will have a price specially on the late stages of the run! The other option would be a spinning class to be one more easy session not costing so much to rest and I get my legs prepared for some more rpm also as those classes are just like this!

Please let me know if you need something else!

Hey experts, please help me!

Thanks, Marcos

AçaíTri

Sep 29, 08 11:03

Post #13 of 55 (1293 views)

Re: HIM bike session [AçaíTri] [In reply to]	Can't Post

Forgot to mention that I am also doing some stetch session for an hour or so on Thurday's!

What kind of recory drink do you take?! Why?! Does it really help you on the recovering process?!

Thanks and would love to hear a lot more from all of you, Marcos!

AçaíTri

Sep 29, 08 21:02

Post #14 of 55 (1233 views)

Re: HIM bike session [AçaíTri] [In reply to]	Can't Post

Help please!

jaretj

Sep 30, 08 4:12

Post #15 of 55 (1193 views)

Re: HIM bike session [AçaíTri] [In reply to]	Can't Post

Buy this book

http://www.amazon.com/...222773081&sr=8-1

Follow the last 8 weeks of the HIM program

It worked well for me

jaretj

http://jaretj.blogspot.com

Robroo

Sep 30, 08 4:42

Post #16 of 55 (1181 views)

Re: HIM bike session [jaretj] [In reply to]	Can't Post

+1 on that book. Its got several types of workouts, and explains the benefit of each.
How many other people use this book?

AçaíTri

Oct 1, 08 7:52

Post #17 of 55 (1105 views)

Re: HIM bike session [jaretj] [In reply to]	Can't Post

Great!

Anybody on the subject?!

Thanks!

Dave in Canada

Oct 1, 08 8:18

Post #18 of 55 (1083 views)

Re: HIM bike session [AçaíTri] [In reply to]	Can't Post

In Reply To

2)The schedule:
Monday: run+swim
Tuesday: bike+swim
Wednesday: run+swim - massage
Thursday: bike+swim
Friday: run+swim
Saturday: bike or bike+run in the afternoon or transition - massage
Sunday: rest

AçaíTri

Oct 1, 08 8:29

Post #19 of 55 (1070 views)

Re: HIM bike session [Dave in Canada] [In reply to]	Can't Post

Dave in Canada

Oct 1, 08 8:50

Post #20 of 55 (1047 views)

Re: HIM bike session [AçaíTri] [In reply to]	Can't Post

I don't know what happened...I had a nice long post there for you.

Basically this is the gist of it. On race day your % of time breakdown will approximately be 15% swim, 50% bike, 35% run.

Your workout schedule has 3 bike sessions, 4 runs and 5 swims. You have almost as many massages as you have bike sessions. At best 30% of your current workout time in a week is on the bike. Your first post didn't have a bike over 2hr so at most you have 5hr a week on the bike. Most swim workouts require more than an hour (when you consider getting to and from the pool) so you are spending 5 hr a week minimum on swimming.

Your weekly totals should reflect your race day totals. Infact many people suggest emphasizing your weakness.

50% of your weekly training time should be on the bike. 8 weeks is not much time to make a significant change, but you need to increase your time in the saddle and reduce your time elsewhere. First cut the weights, the injury prevention is a non factor with 8 weeks to go and overtraining is a real possibility. Second drop one or two swims and replace them with rides. Your swim will not suffer much if you still swim three times a week and your gains from adding two hours or more of bike time a week will be more important on race day.

Sorry for the missed post.

Dave

mike@tri-mesa

Oct 1, 08 9:02

Post #21 of 55 (1032 views)

Re: HIM bike session [AçaíTri] [In reply to]	Can't Post

You need to do long bike rides every weekend with a short run afterwards. Long meaning at least 50 miles, preferably 75 miles or even more. They should be at a comfortable pace and if you can incorporate hills into ride all the better. I have found that overdistance training on the bike for HIM is a big benefit....the bigger the base the better you will run off the bike. Several of us here in AZ will be training for IM CA this coming winter and will do a 75 mile ride with lots of climbing pretty much every weekend followed by about an hour run.....sounds like a lot for HIM, but on race day you will be glad you did those workouts. As was previously posted, approximately 50% of your time should be on the bike.
-----------------------------------------------------------------
mikew
http://www.tri-mesa.com

AçaíTri

Oct 1, 08 9:08

Post #22 of 55 (1027 views)

Re: HIM bike session [Dave in Canada] [In reply to]	Can't Post

Do not worry! What you said, I unfortunately (because I love swimming) agree but had not had the chance/courage to do it! But that is over! Obviously I have to ride more and swim less, to not talk abou running that is my main weakness! But here we go:

My question now is, knowing what do I have to do (I already started adding a spinning class on monday-as a recovery ride, drills and high cadence stuff for 45 minutes or so), and commited to do it, what kind of other bike sessions do you believe could pay more dividends on this 8 weeks leading to my race?!

Hope I can have more help on it 'cause you are already and almost prescribing and being my personal coach down here!

Thank you very much, Marcos!

AçaíTri

Oct 1, 08 9:16

Post #23 of 55 (1018 views)

Re: HIM bike session [mike@tri-mesa] [In reply to]	Can't Post

Another good response and another good conclusion and session added to training: Saturday long ride-aiming at least 3h and building to 4h untill 2 weeks of race day. Probably two of those long rides followed by a race pace run turning this session on specific race simulation bricks!

Back on my previous question: what to add now?! how can I get even more "speed" for race day on the bike part?! Strenght by big-gear workouts? LT intervals?! VO2 intervals...what would you do?!

See previous post to verify what am I changing on the training regimen and let me know what would you do!

Thanks, Marcos!

mike@tri-mesa

Oct 1, 08 12:56

Post #24 of 55 (945 views)

Re: HIM bike session [AçaíTri] [In reply to]	Can't Post

Besides the long bike I mentioned above, the other bike workout I do is a hard indoor interval session on my trainer. I use a Spinervals DVD called "Have Mercy, The Sequel." It is two hours long and has several hard core interval sessions. I have definitely seen my cycling improve because of these workouts. If you don't like doing trainer workouts then do a 2hr ride on as many hills as you can find. Finding a hill that takes you 10-15 minutes to climb would be great....do repeats, standing, sitting, big gear, etc.....mix it up. One more relaxed/recovery ride of about 2hrs during the week would be the right amount for your weekly bike sessions. Happy training!!
-----------------------------------------------------------------
mikew
http://www.tri-mesa.com

AçaíTri

Oct 1, 08 14:09

Post #25 of 55 (907 views)

Re: HIM bike session [mike@tri-mesa] [In reply to]	Can't Post

I am training indoor for the most part of my riding sessions! This is not a problem! What kind of main sets do you have on this spinervals video?! What kind of main sets would you reccomend?!
I do not have a hilly road near here.
Good to hear from you, Marcos!

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