Looking for some suggestions for mid week key indoor bike sessions for a 70.3 build (flat course), around the 2 hour mark. I use TR and have had success with Polar Bear (105 mins at 80-85% FTP), and 4x20 at 85% previously, but looking for other suggestions. I’m self coached. Target race split time is sub 2’20 (did 2’23 same course last year, but intend to race more than pace this year and see what happens).
Rough weekly bike plan is 3-4 hours hilly zone 2 at the weekend, the 2hr mid week key session, and 60-90 mins zone 2 filler depending on free time over one or two more sessions.
My coach has given me 2-2.5 hours slightly above target 70.3 wattage. It hurts, but I feel fresh as a daisy coming out of T2 on race day.
I don’t use TR anymore, but I vaguely remember Polar Bear +1 being pretty much that session. If you can do that, nail your nutrition, and do 3 or 4 hard miles off the bike at race pace, you’re in good shape.
My coach has given me 2-2.5 hours slightly above target 70.3 wattage. It hurts, but I feel fresh as a daisy coming out of T2 on race day.
I don’t use TR anymore, but I vaguely remember Polar Bear +1 being pretty much that session. If you can do that, nail your nutrition, and do 3 or 4 hard miles off the bike at race pace, you’re in good shape.
In specific prep for 70.3 racing I like to do several 3+ hour rides where the average power ends up higher than target power on race day. The interval sessions are pretty straightforward, with something like 3x30’ at 85% or so as the main emphasis. I sometimes structure things a bit like this for a 3-3.5 hour ride:
20’ warmup with 1’ efforts going from 70% to 100%
3-4x (5’ @ 95, 5’ @70%, 30’ @ 85%, 5’ @70%)
Short cool down spin
By averaging 70.3 power over the 3+ hours, holding that in a race seems relatively easy, and the run legs usually are pretty good.