What is a good main set for 4-6 hour bike ride?
Training for my 3rd IM distance race in September. (Challenge Cedar Point). For the last couple races I would just ride steady at .7-.73 IF and practice my nutrition (and then maybe throw in a 10-20 min FTP interval at the end, as prescribed in IronFit plan). The goal is to get faster on the bike.
Coggans book has the following set for endurance:
WU: 15' easy
MS:
2*20' (10' RI) Tempo .75-.9
45' upper endurance .7-.75
10*2-3' hard efforts 1.15
45' upper endurance .7-.75
45' sweet spot .88-.93
CD:
15' easy
Has anyone done this one? It seems that this one has quite a bit of intensity for an "endurance" ride.
Also saw this one in "Going Long":
WU 60' easy
MS
2-4X
40' IM pace (.7-.75)
20' HIM pace (.8-.85)
CD
What do 20' intervals at HIM pace do here? I liked this to practice my pacing for upcoming HIM - but curious as to what benefit this has for IM training?
Training for my 3rd IM distance race in September. (Challenge Cedar Point). For the last couple races I would just ride steady at .7-.73 IF and practice my nutrition (and then maybe throw in a 10-20 min FTP interval at the end, as prescribed in IronFit plan). The goal is to get faster on the bike.
Coggans book has the following set for endurance:
WU: 15' easy
MS:
2*20' (10' RI) Tempo .75-.9
45' upper endurance .7-.75
10*2-3' hard efforts 1.15
45' upper endurance .7-.75
45' sweet spot .88-.93
CD:
15' easy
Has anyone done this one? It seems that this one has quite a bit of intensity for an "endurance" ride.
Also saw this one in "Going Long":
WU 60' easy
MS
2-4X
40' IM pace (.7-.75)
20' HIM pace (.8-.85)
CD
What do 20' intervals at HIM pace do here? I liked this to practice my pacing for upcoming HIM - but curious as to what benefit this has for IM training?