I am a beginner at full distance triathlon, but even I know there is no absolute answer to this question, but can those of you more experienced than me (that would be almost all of you!!!) give me an idea of roughly how many 100+ mile bike rides you should aim to do before a full ironman. How long should the long rides be?
Any general guidance would be, as always, much apprecitated. I have several long rides under my belt but as race day approachs the doubts of “I have n’t done enough” are starting to creep in!!!
While we’re on the subject - any general guidance for the run too - how many long runs, what should the longest run be, etc.
This has been discussed many times so do a search of this forum and you will find many different views on this. I think it varies by individual (experience, base, etc) so while one person may do well with no 100 milers another might need 7 or 8. I have tried both extermes (depending on what is going on in my life) doing 7-10 100+ milers for some IMs and only 1-2 with a number of 60-85 mile rides mixed in. Consistency is important. Same thing on run. My long run is usually 22 miles 5 weeks out from IM. I will do many 14-17 milers along the way. Good luck! I am sure you will do well.
“…doubts of “I haven’t done enough” are starting to creep in!!!”
dude - welcome to the club!!!
Seriously, IM is a journey. You did what you did physically and mentally in training, hopefully it was close to your best, although next time your preparation will be even better and you will grow even stronger and wiser. And now, as you taper you refresh your legs and (try to) calm your mind, next thing you know you’re in the water and a big cannon goes off and all of a sudden as you take your first stroke and your vision fills with bubbles and sunlight and you are filled with a thousand nameless emotions … all thoughts of whether you did enough 100+mile rides will be left in the wake behind you. Good luck, race smart and have fun!
Here’s what Tom D wrote - at about this same time last year. It helped me.
The quality of your experience has largely already been determined by your preparation and experience. Stay calm and you will have your best race. Just do what you do.
The long road you have taken to get to this point qualifies you to stand at the starting line and race in The Big Show. That is an impressive achievement. You deserve a good day with all the work you put in. Go have a good day and revel in the excellent effort you have put in.
No one’s preparation and training is 100% perfect. Do the best you can with what you’ve done on race day.
Leave expectations behind and stay “in the moment”.
I’m planning on about 10-12 100-130 milers in the 20 weeks leading up to my IM. Plan on riding 6 hrs sat and 4-5 on sunday every other week. On odd weeks running up to about 23 on sat and riding 4hr on sun.
The folks are right - it depends on you, your base, your schedule, etc. I ramped up last year for my first IM on a 16 week plan than only had 3 rides over 100. Every other week, however, my long rides were in the 60-90 range. Important for me was that each long ride was a serious effort on IM pacing and nutrition strategy - i.e., reduced stops and no lolly-gagging. I split the bike at 5:21 at a steady aerobic pace that left me decent for the run. I am now 7-8 weeks out from my next IM and have yet to do a 100 mile ride (long of 88 at 19.4 avg. steady), yet feel that I am in great condition, better than last year. My overall bike volume is much higher than last year. Over the next 7 weeks I will put in 3-4 centuries with a long of 120-130. I will also put in 2 broken bricks in the 6-7 hour range. This is the most I can do with work and family. Enough to finish respectably and have fun, but no chance at the podium (but that ain’t my goal anway!).
