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How many hrs/miles per week for fast IM bike split?

 

   


aerobike

May 14, 07 21:00

Post #1 of 7 (1231 views)
How many hrs/miles per week for fast IM bike split? Quote | Reply

It seems that if you want to run a fast marathon --stand-alone--i.e., sub 3 hrs--you have to run minimum 60-70 miles/wk. First, what is the equivalent bike time as a sub 3 hours stand alone marathon and second, how many hrs or miles typically do you need to ride per week to get there?


(This post was edited by aerobike on May 14, 07 21:35)


zone2

May 14, 07 21:37

Post #2 of 7 (1201 views)
Re: How many hrs/miles per week for fast IM bike split? [aerobike] [In reply to] Quote | Reply

At IMCDA last year (my first IM) I had a 5:30 bike split. Admittedly not the fastest split out there, but I probably didn't train the bike enough. Over my 30 week trianing program, I averaged only 9 hours a week on the bike (biggest week was 13 hours on the bike, smallest week was 6). I had a lot of 8, 9, and 10 hour weeks (about 160-200 miles a week). If I were to do another IM, I would bike MORE. After all, MORE IS MORE right?



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sentania

May 15, 07 2:48

Post #3 of 7 (1086 views)
Re: How many hrs/miles per week for fast IM bike split? [zone2] [In reply to] Quote | Reply

Not sure what the equivilant to a 3 hour Ironman Marathon is, but I'd imagine to bike it you'd have to be 300-400 miles a week consistant, with a couple 500-600 mile weeks thrown in for kicks.



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cantswim24

May 15, 07 3:49

Post #4 of 7 (1033 views)
Re: How many hrs/miles per week for fast IM bike split? [aerobike] [In reply to] Quote | Reply

would a 3hr marathon equate to a sub 5 IM bike?? difficult question. aerodynamics, the course confuses an already difficult question.

However I think the only thing that will make you ride fast is around 200miles a week. Week in week out all year round for about 3 years
eventualy you will adapt to this volume and then you can start applying more running and once you can run steadily without feeling
much fatigue from your 200 miles then I recon you have cracked it.

Theres no short cuts am afraid, IMHO.


vo2maxed

May 15, 07 3:55

Post #5 of 7 (1022 views)
Re: How many hrs/miles per week for fast IM bike split? [aerobike] [In reply to] Quote | Reply

My biggest week prior to IMF 03' was 5 weeks out at 315 miles, then 250, 242, 175, 100 leading up to the race. My bike split was 4:53.. You can't just pile on the miles and expect to go fast come race time. There has to be a lot of structured quality work in there if you want to go fast.
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roady

May 15, 07 8:23

Post #6 of 7 (773 views)
Re: How many hrs/miles per week for fast IM bike split? [aerobike] [In reply to] Quote | Reply

First, I'm not sure that measuring your workload in miles or hours is really the best metric. IOW, you could ride 14 hours and really not be 'training' all that much, depending on the intensity.

Riding a fast IM bike is really a function of 3 things:

1. High threshold power

2. Good Aerodynamics

3. Being able to meet the endurance requirements of the event.

In terms of 'hours', I feel I've raised my threshold power as high as I can get it, and I'm training for some pretty long events, on significantly fewer hours (6-11) or miles (120-230), than some of the other respondents are suggesting, and I think it's silly to through out an arbitrary number of miles or hours to answer the question.

In cycling it depends a lot on the composition of the training--and it's possible to carry a pretty high training load with this sort of 'hours' and 'miles'. IOW, if you want to ride a faster bike, I'd focus on raising your threshold power, not 'getting more miles'.


Spindogg

May 15, 07 8:38

Post #7 of 7 (723 views)
Re: How many hrs/miles per week for fast IM bike split? [roady] [In reply to] Quote | Reply

What roady said. I think for IM distance people really overlook the "high threshold power" part of the equation. This is the hardest piece to build up. The endurance part is easy to get and it's the last thing to erode as well.


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