Hi, I was wondering what are some good staple bike sessions that one should be doing in preparation for a 70.3 race. I have a decent base fitness on the bike and have done some longer endurance rides over the past few weeks. However most of my recent bike training was for olympic distance race efforts so I was doing shorter distances on the bike. I am trying to adjust my bike workouts over the coming weeks to build up for a 70.3 and I was wondering of anybody had any training tips?
Thanks!!
This is what I’ve done several times. It’s based on ideas from previous coaches, books I’ve read and things I’ve read here.
I don’t think there’s a one-size-fits-all approach but may steer you in the right direction.
In the 4 weeks before a HIM I work on pacing during my longer ride.
Something like 30 min WU, 4-6X30’ at HIM effort with a few min easy between them. I’m trying to figure out my best effort on the bike to be able to run well afterwards.
In the 6 weeks before that I’m doing workouts to maximize my threshold power.
In the 6 weeks before that I’m doing workouts to improve either power at VO2max or threshold, whatever I’m weaker at.
In the 6 weeks before that I’m working on Power at VO2max
Before that I’m working on general endurance
I would want to do a few 80 mile rides for confidence.
Polar Bear (1:45 at 80%-85% FTP) on TrainerRoad with a race pace 4 or 5 miles off the bike. It’s a hard session, but it’s a huge confidence booster for me.
When I do my Sunday long rides for 70.3 it would be 4 hours with 2x20 mins above race effort, always in aero position
That would be my key ride each week
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what does confidence have to do with anything?
I am confident, after 2.5 million years of evolution, that my body’s systems will respond as expected following the proper training stimulus producing adaptations giving me the fitness for the demands of the race, regardless of whether I’ve done any confidence building exercises.
Better to do some hard, confidence building Sprint or Olympic distance hit outs.
I would want to do a few 80 mile rides for confidence.
It makes me feel good.
Lol that’s true 
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8x8min @ 90% with 2min recovery. (5min between rep 4 and 5).
64min of good quality work and a great weekly set during a block!
I have my athletes ride their bikes, a lot, 4-5-6 times a week. Sometimes they even do intervals, ok well almost weekly, sometimes 2x week, well ok quite often 2x per week usually they ride for 4-5h, ok well almost weekly they ride for that long and sometimes I’m even nice enough to give them intervals in that ride.
Those intervals are usually designed to push up their threshold and/or increase the time they can hold a very high % of their FTP for their average duration they usually ride for a 70.3.
The difference between properly training for an oly and a 70.3 is pretty negligible. If you are pretty fit & racing oly’s quite well, with some small tweaks you should be able to race a 70.3 quite well
Thanks for all the replies. Will definitely put some of these workouts in to practice over the coming weeks.
Polar Bear (1:45 at 80%-85% FTP) on TrainerRoad with a race pace 4 or 5 miles off the bike
Do you mean a 4-5 mile race pace run off the bike? Thanks