Hi,
Was wondering if you could help me out re my training for the bike portion of the ironman. I have gone 5hrs 56m on an ironman distance course - not hilly.
My main training was going out on the bike once a week from November to July. For the first few months I went with the local cycling club for a 2 1/2 to three hour ride (about 17/18 miles an hour). Then when they went very fast for the next two months I went out on my own for 3 to 4 hours. Afterweards when they slowed down again (in-season) I went with them for 3 hours and done 1 to 2 hours afterwards myself.
In April, May and June I might have gone out a second time during the week for about 1 hr to 2 hrs.
Thats all I did - no interval, no big ring, no extras - just cycling.
I weight about 210lbs and am 6ft with about 20% ody fat or just a little under.
So two questions:
1. How would u structure the training over the next 7 months to improve bearing in mind that with winter I can only get out on Saturday (3/4 hrs)and Sunday(for 1 to 1 1/2 hrs) as with small kids and apartment a turbio is not realistic.
2. How big an improvement could i see by dropping the excess weight.
I know they are generalised questions but would appreciate any help - my cycling background before this was pretty non existent.
Thanks
Was wondering if you could help me out re my training for the bike portion of the ironman. I have gone 5hrs 56m on an ironman distance course - not hilly.
My main training was going out on the bike once a week from November to July. For the first few months I went with the local cycling club for a 2 1/2 to three hour ride (about 17/18 miles an hour). Then when they went very fast for the next two months I went out on my own for 3 to 4 hours. Afterweards when they slowed down again (in-season) I went with them for 3 hours and done 1 to 2 hours afterwards myself.
In April, May and June I might have gone out a second time during the week for about 1 hr to 2 hrs.
Thats all I did - no interval, no big ring, no extras - just cycling.
I weight about 210lbs and am 6ft with about 20% ody fat or just a little under.
So two questions:
1. How would u structure the training over the next 7 months to improve bearing in mind that with winter I can only get out on Saturday (3/4 hrs)and Sunday(for 1 to 1 1/2 hrs) as with small kids and apartment a turbio is not realistic.
2. How big an improvement could i see by dropping the excess weight.
I know they are generalised questions but would appreciate any help - my cycling background before this was pretty non existent.
Thanks