My main races for next year will be standard distance Duathlon's, with some Oly distance tri's and depending on how my season is panning out maybe a middle distance tri. What sort of length of time should I be looking to build my long rides and runs upto to develope a strong base? For this season my longest rides were 3hrs and longest run 1hr. Will there be any likely performance gains to be had from increasing this?
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Re: long ride/runs (for Oly distance) [boing]
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I'd say you could bump the long run up to 75 to maybe 90 minnutes. But the thing to do is do them more frequently.
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I would say no - just increase the quality as you get closer to the season. I run tempo workouts all year long and then spice it up with 800s and 1600s at the track leading up to a race. For the bike, riding 3 hours is more than enough for an Olympic race, which only takes between 70-90 minutes on average. Again, concentrate on quality once you get into the spring - big gear work & hills hills hills.