Last weekend I completed my third-full distance triathlon, but noticed that my average watts (230W) was only a few watts higher than last year's race on the same course. Bike training has been pretty much the same as last year, using TrainerRoad's long distance high volume plans. My hypothesis is two-fold:
My Sunday long ride is a typical 4-6h aerobic ride at 65-75% FTP, but I'm contemplating replacing this workout with a more intense 4-5h tempo or sweet spot interval workout. The goal here is not to cut on training time, but to increase my muscular endurance and getting used to putting out higher watts in aero. My other quality work is typically done on the trainer, using my road bike.
Is anybody willing to share their experience with these kind of workouts, or share relevant workouts for the two months leading up to a race?
Pain is temporary.
- I need more adaption to my tri bike, which I got this spring. I rode a regular road bike without aerobars during my first two full-distances races.
- I'm lacking the muscular endurance, as my lap times/watts (on a 4 lap course) got progressively worse.
My Sunday long ride is a typical 4-6h aerobic ride at 65-75% FTP, but I'm contemplating replacing this workout with a more intense 4-5h tempo or sweet spot interval workout. The goal here is not to cut on training time, but to increase my muscular endurance and getting used to putting out higher watts in aero. My other quality work is typically done on the trainer, using my road bike.
Is anybody willing to share their experience with these kind of workouts, or share relevant workouts for the two months leading up to a race?
Pain is temporary.