Finished IMLP last year (first IM and 5th triathlon) in under 13 hours. I have never competed in a 1/2 IM. I took basically four months off and am now running quite a bit with a 1/2 marathon in March. I just started to get back in the pool again and will soon start on the bike as well. I loved the IM experience, but with two little ones, time is of the essence. I have an idea what I need to do for the run and swim training, but need some help with the bike training. For my IM, I was riding 2-3 days per week (1-3 hour rides during the week and a long ride on the weekend). On my long rides I was at a comfortable zone 1-2 pace and had about 4 100 plus mile rides. I don’t want to put in too much time and want to keep it fun, so how long should my long rides be? I was thinking 70-80 miles would be sufficient for a couple of long rides and then a few more in the 50 range. Keep them in the zone 1-2 range and then do group rides during the week (where we always end up pushing each other and hammering up the climbs). Any feedback would be helpful. Again, I am just looking to be competitive and have a good time. Finally, I was thinking of the Musselman. Does anyone have any feedback on that race? Thanks,
Nice job on your first IM. Love that venue at LP. I think you’ve got a decent plan. Getting your routine long ride over 70 miles is a good idea. It will help you both in the 1/2 and any IM you may have in your future. It’s not a big jump to run 70’s for the long ride to get in the 90’s on a regular basis.
I’d encourage a couple of things. Do some serious dueling in your group rides. It will hurt but its time well spent. I would also do some 40 milers at tempo or trying to negative split the ride. If you can break a ride up into 3-4 sections and up your effort till your hardest work is in the last section this will teach you how to dose your effort. A nice skill to have on race day. If your strapped for time I’d punt the long ride and do more pace sensitive training. As you can tell I’m not much of a HR guy. I like to have fun when I train so tend to step on the gas when its available.
I did the first Mussleman and had a poor day, more due to poor training…so the above is probably not so helpful! I grew up in Ithaca so it was great to go home after living in the south for most of the last 30 years. Great weather, beautiful course, well run.
I think you’re on the right track. I’m an MOP’er with a 1/2 PR of 5:08 and I also have two little ones- a 4-year-old daughter and a 3-month old son. I bike 4 times/week. Monday- Mountain bike for an hour
Weds- 40 miles at tempo
Friday- 45 minutes of hills
Saturday- Long ride which will peak at 70 miles about two weeks before the race, with several in the 50-60 mile range in the two months leading up to the race.