I need some advice, I am doing IMC in 8 weeks and 3 days.
I had to take some time off the bike early this year so have only been riding onsistently for the last 9 weeks. I am riding 3 times a week, one long ride (built up to 100miles), one easy and a power type workout. For the power workout, I have built up to 220 watts 30min X3, with 20 recovery. But I don’t really know what I should be doing.
I was planning on riding one century a week, with a 2 centuries back to back next weekend, followed by a 1/2 IM the weekend afterwards.
What concerns me, is the I don’t seem to have the power, any advice on what I can do to increas power? And also how can I determine what power/heart rate I shoull ride at for IM?
Sounds like you need a coach. I hear there’s one available on-line. For specifics ask Heavy D.
For power workouts try shorter intervals at your LT or slightly higher. 2:1 work rest interval, work anywhere between 1.5 to 2.5 min long, up to 45 min workout duration not including warmup/cooldown. But your power 30 minute workouts are pretty good as well.
I wouldn’t discount strength training as well, except that it’s probably too late to start for IMC if you don’t have a good base.
You mentioned that one of your weekly rides is an “easy” one. If you are only riding three days per week, all three sessions need to be high quality. Consider changing your easy ride to an aerobic hilly ride. What sort of weekly mileage are you logging?