Can someone please share some suggestions, knowledge or experience on few HIM distance training questions. Queastions are duration and intensity of specific training sessions related. HR monitor, FR 305 on the bike and run, no power meter.
The objective is a time goal of 4:25-4:35 for a flat race like 70.3 New Orleans or about 4:45 for hot or hilly race like 70.3 Kansas, generaly FOP athlete, competetive not just to finish. “A” race is rolling hills and heat.
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What are the general suggestions for duration of the long bike ride, how should duration change from Base through Build periods?
I am currently at 80mi ride of about 3hr38min( avg 22mph, Z1-3), was a part of a long brick. I have been consistent with weekly long bricks. -
Same question for the long run, I am currently up to 16mi in 2:00, Z1-3. I have been also very consistent with weekle long runs. Was thinking about building to 17mi
during Base 3 and than back off to 16mi during Build period. -
What would be the optimum duration,distance and intensity for brick training for Base 3, Build 1,2 and ratio bike to run.
I am currently at 80mi ride +6mi run, Z1-3 (due to rolling hills, no flats where I live), total time about 4:15.
Thanks