Anybody have suggestions of when the last long ride should occur before an Ironman? My current thinking is a 115 mile ride 2 weeks before and then no more than 50 mile rides in those last two weeks. I’m coming from a place of ignorance, so feel free to set me straight if I’m wrong.
I think your plan is fine for an experienced athlete but might be a bit much for a newbie. For them, I would suggest 3 weeks out for a full length ride, and maybe 70-80 miles for 2 weeks out, then go to 50 max.
Sounds pretty close to what I’m doing for Galveston half, I did 67 miles 14 days before the race, nothing over 20 miles since then. Split between easy (70% ftp) hour rides and taper efforts on the trainer, something like 45 minutes at 50-60% with 3x3 at 110% and a few short hard sprint efforts mixed in to keep it fresh.
I’ve been trying to taper better for this race - I’m still kinda new to this and trying to figure out what works for me. I tend to suffer from work too hard syndrome.
Honestly, a ton of it depends on the experience, ability, and history of an athlete. You often hear X number of 100+ mile rides or X number of rides of 5+ hours. I’m doing IM Norway at the end of June, and I know for a fact I won’t have a ride of 5 or more hours before race day. With my schedule and prioritizing family, I might get in 2-3 rides of 4.5 hours, which should be at or a bit over 100 miles. I need to be done with biking around 7 AM - tomorrow my alarm is set for just before 3 AM to get in a 3:45 ride - that’s just the reality of trying to fit things into my life. I plan on doing a 4 hour ride two weeks out from my race. That said, I’ll be in the 8-11 hours of biking range every week for the next twelve weeks. I’m more of a believer in consistent training and overall volume than a few longer rides and runs - that does more for you on race day than a few big workouts.
Honestly, a ton of it depends on the experience, ability, and history of an athlete. You often hear X number of 100+ mile rides or X number of rides of 5+ hours. I’m doing IM Norway at the end of June, and I know for a fact I won’t have a ride of 5 or more hours before race day. With my schedule and prioritizing family, I might get in 2-3 rides of 4.5 hours, which should be at or a bit over 100 miles. I need to be done with biking around 7 AM - tomorrow my alarm is set for just before 3 AM to get in a 3:45 ride - that’s just the reality of trying to fit things into my life. I plan on doing a 4 hour ride two weeks out from my race. That said, I’ll be in the 8-11 hours of biking range every week for the next twelve weeks. I’m more of a believer in consistent training and overall volume than a few longer rides and runs - that does more for you on race day than a few big workouts.
Agree with this. Quality over quantity unless you can do both.
“My current thinking is a 115 mile ride 2 weeks before then no more than 50 mile rides in those last two weeks”
I’d move that 100-miler to at least three weeks out; 90 miles might be smarter three weeks out unless you want the mental confidence of reaching the century mark. Just opinion.
My go-to taper for the two weekends before IM is 30 minutes warm up on the bike, then bike 90 minutes at IM pace (give or take a few beats HR), followed by a 45-run minute run. It’s a great workout that will keep you fresh.
Good luck, rock it …
Sounds pretty close to what I’m doing for Galveston half, I did 67 miles 14 days before the race, nothing over 20 miles since then. Split between easy (70% ftp) hour rides and taper efforts on the trainer, something like 45 minutes at 50-60% with 3x3 at 110% and a few short hard sprint efforts mixed in to keep it fresh.
I’ve been trying to taper better for this race - I’m still kinda new to this and trying to figure out what works for me. I tend to suffer from work too hard syndrome.
Pretty similar to what I’ve been doing and I’m doing Galveston as well.
So IM Texas is on the 27th
So over the past few months I’ve done these long rides:
February 13th: 85 miles
February 26th: 85 miles
March 9th: 90 Miles
March 17th: 100 miles
March 23: 101 miles
April 4: 106 miles
I know I probably should have done more earlier, but with the snow I was kept inside on the trainer most of January and February. So knowing that I just did 106 yesterday, should I not do the 115 next weekend?
After the March 23rd ride I was super fatigued, so I took a little longer before my ride on April 4th. My April 4th ride was my strongest yet at my fastest mph, lowest avg heartrate, and highest fat burning percentage.
I had a little run injury in March, so I’m playing it easy on the run. I know I don’t have quite enough miles for a great race at Texas, but I think I’ll be okay. I have been doing 5k’s and 10k’s off my long rides and I actually feel semi-decent.
With that bit of information, would anybody still do a 115 mile ride next weekend (2 weeks before race day)?
That should be plenty if you have also been doing good structured workouts during the week.
No, you do not need to do the over distance. That is a great build.
Your last long ride should be for you. Enjoy it. Think about the work you’ve put in. Plan 80 but stop early if you want to.