background - 29 year old, on and off running over the last few years 2 half’s and full marathon. swimming background as a teen (squads and surf swimming in australia)
always had a long term goal to do ironman. As a kid our annual break was to foster and always was the australian ironman week - early 90s its was amazing.
anyway start swimming again recently. swimming 3km 3 times per week plus running ad hoc.
may question is around the bike. currently dont own a road/tri bike. have a MTB that i ride with partner (slow) once a week for 1.5-2hours with her.
Is it ok to do hard mid week sessions for a year on the exercise bike in the gym at our unit? for 1-2 years to build bike fitness/power before buying a road/tri?
Aim is to do a few sprints and oly’s for the next 1-2 years (to show wife its not a fad). I can borrow a roadie for the races.
Look for a good deal on a old used tri bike. Can probably find a low end used one for <$1000. Position is 90% of going fast and making good power… and being able to run off the bike. Then spend your money on racing to get experience and enjoy the sport.
To really get good on the bike, you have to bike a LOT. 4-6 days a week even if just 1 hour sessions.
I wouldn’t worry much about swimming. Odds are yous a solid swimmer. I’d do just 2 days a week and make sure they are sets of intervals. You don’t get that much out of long straight swims in terms of improving your feel of the water and overall swim fitness.
Sounds like the run and swim are in good shape, which is usually the hard part.
I don’t think an exercise bike is a good idea. I think finding a cheap road bike is probably the way to go. The main reason is so you can get your fit and position on a bike adjusted over the period of a year. You need to get use to being in the same position for extended periods of time. The position should be very close to the same position you will eventually use for the Ironman. It takes time to find the right saddle, the right position for your back, legs, hips. Changing around your fit and position should be small increments and gradual, which I don’t think you’ll be able to duplicate on an exercise bike.
Other major reason is handling skills. You’re mtn bike should be giving you most of these skills, but going from fat tire to skinny tire is a game changer. Getting into an aero position is a WHOLE new level of game changer. It can be scary the first time, let alone for 6 hours in your first ironman. Take this time to get use to the feel of being in that position.
So I recommend a cheap, used road bike, a stationary trainer, and some clip on aero bars. Ride outside when you can, ride on the trainer when you can’t. But make sure you either go to a shop to get a bike fit or if you know someone that knows the basics of a bike fit. Or post a pic on SlowTwitch, the aero weenies here are pretty good about tweaks.