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IM WI - Bike Course - Road vs Tri Bike

 
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JBrashear

Jun 11, 12 21:08

Post #26 of 33 (513 views)
Re: IM WI - Bike Course - Road vs Tri Bike [Thomas Gerlach] [In reply to] Quote | Reply
Thomas Gerlach wrote:
That's bad ass. You must be a super biker to be able to do that. Last time I road MOO I had to use a 50/34 and was in my 28 a whole bunch of times. Can you recommend any bike workouts to help me get stronger on the bike? I would like to finally put together a good race at Ironman Wisconsin this year and I'm looking for some tips.

Hill repeats. Lots of them.
---

Iron Distance Race Selector


davearm

Jun 11, 12 22:11

Post #27 of 33 (506 views)
Re: IM WI - Bike Course - Road vs Tri Bike [JBrashear] [In reply to] Quote | Reply
Hill repeats are definitely important, but it also takes a well sorted gameplan.

Practicing hammering up hills at 3x FTP isn't going to serve most people well as an IM strategy.

I don't know what the OP's magic number is in terms of %FTP to target when climbing in an IM distance race, but s/he should figure that out first, and then determine the gear ratios needed to hit those targets on the IMWI course. And then practice those hill repeats at this intensity.


Iron Buckeye

Jun 12, 12 5:40

Post #28 of 33 (479 views)
Re: IM WI - Bike Course - Road vs Tri Bike [slowsbr] [In reply to] Quote | Reply
As others have said, the standard ST answer will be TT bike. I'm the dissenter on this - I've ridden the course a handful of times and found that I'm always faster on my road bike. In fact, at one point my PR for 112 miles was done on that course riding my road bike. The best advice above is to ride whichever bike you can stay comfortable on for 112 miles without trashing yourself. There is that little fun run you have to do after the bike.


Lav

Jun 12, 12 5:43

Post #29 of 33 (479 views)
Re: IM WI - Bike Course - Road vs Tri Bike [slowsbr] [In reply to] Quote | Reply

Lake Placid is definitely hillier. Wisconsin has more short steep climbs compared to long gradual in LP.


cowardlydragon

Jun 14, 12 14:10

Post #30 of 33 (416 views)
Re: IM WI - Bike Course - Road vs Tri Bike [JBrashear] [In reply to] Quote | Reply
JBrashear wrote:
Thomas Gerlach wrote:
That's bad ass. You must be a super biker to be able to do that. Last time I road MOO I had to use a 50/34 and was in my 28 a whole bunch of times. Can you recommend any bike workouts to help me get stronger on the bike? I would like to finally put together a good race at Ironman Wisconsin this year and I'm looking for some tips.


Hill repeats. Lots of them.

Assuming you live in the area of IM MOO do any of these, and there are usually a variety of distances from 50-200K to choose from:

Horrible Hilly Hundreds
Dairyland Dare
Aracadia's Brute
Lifetime Hillfest
Kickapoo Kicker

Or download the course maps and ride to your heart's content.

I recommend doing most 1-2 mile climbs seated, spinning at a good cadence. If you encounter a under a mile climb, then do it out of the saddle every once in a while. Or do some climbs 10 seconds in saddle, 10 seconds out of saddle.


fastwiley

Jun 14, 12 14:19

Post #31 of 33 (408 views)
Re: IM WI - Bike Course - Road vs Tri Bike [Thomas Gerlach] [In reply to] Quote | Reply
Pull 90 lbs of kids up hills in a Burley. I make roadies cry when I pass them with the burley on a mountain bike. Oh wait, just the first part is true. Ha ha. 13-14 mph avg with my Fuel 98 that has not seen much dirt for quite some time....................................


GIO

Jun 14, 12 14:26

Post #32 of 33 (404 views)
Re: IM WI - Bike Course - Road vs Tri Bike [slowsbr] [In reply to] Quote | Reply
I've done both MOO and LP. MOO is way more "hillier" but by that I mean that it's short, punchy hills as opposed to longer sustained "climbs" in LP. You should be able to stay aero on both courses so, IMO, a TT bike is advisable but what do I know? I found the MOO course much tougher than LP because it's always breaking up your rythym. In LP, for the most part, even if you're going up, you're able to settle in and keep them turning over. Neither course is easy so just train well and go get 'em on race day.

And FWIW, I plan on going back to MOO in 2013. Good luck!!
I proudly DO NOT post my workouts on Facebook!!!


Thomas Gerlach

Jun 14, 12 14:35

Post #33 of 33 (393 views)
Re: IM WI - Bike Course - Road vs Tri Bike [fastwiley] [In reply to] Quote | Reply
Actually I have been thinking of doing that. I love Watermelons in the summer but I really get sick and tired of carrying them on my back in a backpack. I was thinking I could just get Burely and do all my shopping via it. I already ride a 45lbs full suspension 29er in the city of Madison as a commuter - the hipsters and everyone else that is always just blowing thru stop signs scared me enough to want the biggest heaviest, disc brake equipped bike I could find.

My Items For Sale On ST | My Weekly Training Update | Save 15% at Trisports.com with Coupon Code TGERLACH | Save 10% on "FreeSpeed" at Atomic with Coupon Code TG-10

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