I am currently looking at completing my first Ironman next July (35 Weeks and counting) - the plan is coming together, but am looking at adding to my weekend ‘base’ ride and my weekly ‘muscular endurance’ sessions with one or two more sessions of value for this phase of my training. Is just adding to my weekly volume in these sessions with further ‘base’ rides going to be of the most benefit or can I be doing more to get the most from my time? Also - being in the UK - it is likely most of these sessions will be completed indoor on the Turbo.
NB by base I am referring to rides in Z1/Z2 or what I consider Ironman pace/effort.
1-2 Threshold work-outs per week (2x20, 3x15, 4x10 at threshold) and a long ride at >75% of threshold. You can get away with 3 quality days on the bike during the winter. When it gets nice out, up the volume for at least 12 weeks out and back off on running and swimming volume.
Make the trainer time count. Don’t bother noodling around on the trainer when you could be running or swimming.
I just joined a new multisport training center that opened in my town…16 Computrainers and 4 treadmills. $99 / month for as many rides as I want. Given that winter riding in the Chicago burbs pretty much sucks monkey-butt, it seemed like a great option. Hoping the social aspect will help keep my motivation high.
I also have an old Schwinn Velodyne in my basement for days when I need to sneak a quick ride in.
On the days when the weather cracks 32*, I’ll be outside, however.
I’m in Rochester NY where we will get more than a fair share of snow and crappy weather. All of my endurance rides will be done outside. I will do all of these on fixed gear bike (42x17) works on strength up the hills without blowing out knees, average 18-19 on the flats and work on my high cadence work on the downhills. Also has the advantage of having less moving and expensive parts to replace with rust which is inevitable in this climate. I’ll also be doing FTP work, and occasionally shorter intervals on the trainer indoors. Rides longer than 2 hours on the trainer don’t ever happen for me… because they suck.
For my outside rides: layer up, carry a phone and cash. A number of people also do cx bikes and such, I have considered doing fixed cx for enhanced traction in snow, but usually our roads are plowed enough with enough salt on them that this isn’t a huge issue.
If you’re willing to ride 5-6 times a week, do 2x20 at 85%-90% of threshold 4-5 times a week, and a long ride on the weekends. Not terribly difficult, but good workouts if you’re able to do them consistently. A lot easier to get yourself to do those than 2x20’ at threshold.
I will ride my bike outside unless I ABSOLUTELY have to ride on the indoor trainer. I also live in upstate NY. For me, i would never do a 3 hour trainer ride (ok…i’ve done it once…once!)…but i have absolutely no problem bundling up and going out in the cold. With the proper gear, I’m never cold. winter bike shoes are the best investment i’ve made (along with hotronic electronic foot warmers). I’m much happier for it…road, mountain bike, or cyclocross (which is what i use the most as it’s pretty low end and I don’t really care what happens to it). the cross and mtn bike keep the speed and wind down quite a bit.
I have vowed to myself that this year will be outside as much as humanly possible. Fortunately, we usually get very cold, but not snowy weather, so I can ride…I just freeze my butt off. I can do that.
Just coming off transition and then starting base, I will do the 2x25 at tempo effort and add the threshold intervals in with some longer rides. Fortunately, I do have the Computrainer in case the weather gets ridiculous.
With the proper gear, I’m never cold. winter bike shoes are the best investment i’ve made (along with hotronic electronic foot warmers).
+1
You will be happy with yourself when you invest in cold weather gear. I don’t have winter shoes, but I do have warm socks, neoprene botties and then wind/water proof ones that go over those. My feet are toasty in 20 degree weather, not cold. It isn’t cheap, but it is most certainly worth it. And it can be done for cheaper than buying all Gore products. Clymb.com sometimes has great deals as does amazon. Look for old styles (it still keeps you warm!) and such. List of things I can think of: Tights, leg warmers, wool socks, neoprene booties, waterproof booties, softshell jacket (doesn’t necessarily need to be a cycling jacket, although the pockets can be handy!), balaclava, baselayers, lobster gloves. Extremely flat resistant tires, nothing worse that a flat when it is 20 outside. Once you get going it is best to keep going.
Still on a learning curve regarding training, so have to ask, at this stage of my training, most of what I read indicates that a large proportion, if not all, work should be done with low intensity as opposed to threshold work? Don’t get me wrong, I’d want nothing more than a good threshold session as opposed to the monotony of a low intensity easy ride on the trainer.
Rest assured though, where possible I will be outside on the bike, but the biggest limiter is the lack of daylight hours during the week and road safety. Drivers in the summer make it bad enough fully lit… But that’s another debate for another day.
Another upstate New Yorker here. I’ll also try to be outside as much as possible this winter. However, now that the sun is setting by the time I get home from work, it doesn’t give me a whole lot of time to be out on the bike. I figure I’ll be doing my 2x20’ sets on the trainer inside in the evening and then head out for a long ride on the powercranks (gasp!) on the weekends.
There is no right approach here, but I do know this, that generally, there is more opportunity for place performance gain on the run in triathlon. Why? Many people are running really slowly and way under-performing on the run.
If this describe you - under-performing on the run, then you might want to consider a different approach.
Take the winter to really become a better runner. Keep cycling, but you can get some great cycling work done with 2 - 3 very focused and intense indoor trainer workouts each week, over the winter lasting about an hour each.
Daylight hours can certainly be a big limiter. I do a number of SST and FT trainer workouts during the off-season, if you can improve the power which you can sustain then your long rides will be that much better because they will be improving your endurance at that “next level.” I do only easy short spins and SST to FT on the trainer. Endurance rides on the trainer are just a way to ruin my day. For Ironman distance athlete’s I have also heard of some using a “reverse periodization” model. Since your goal is long rides, instead of needing all the short punchy stuff for races you do lots of interval work in the winter, and long work later in the year. You end up doing your long ride work closer to race pace as your off-season has been spent building sustainable speed. This is the theory at least (I haven’t ever actually used such a method as it’s application to bike racing is very limited, so I don’t feel qualified to comment on its effectiveness)
I highly recommend Joe Friel’s training bible books if you need help structuring your schedule. For off-season schedule building the following article by Hunter Allen has great basic recommendations: http://www.bikerumor.com/2012/11/02/peaks-coaching-take-your-performance-to-the-next-level/. Obviously the demands of road racing are somewhat different from that of triathlon, but generally the higher your FTP and the higher percentage of that you can sustain for period of X time the faster you will be. Lastly if you are unsure of how to draw up a schedule I highly recommend Joe Friel’s training bible. The book for cyclists is excellent and I’ve heard nothing but good things about the one for triathletes.
. Lastly if you are unsure of how to draw up a schedule I highly recommend Joe Friel’s training bible. The book for cyclists is excellent and I’ve heard nothing but good things about the one for triathletes.
. Lastly if you are unsure of how to draw up a schedule I highly recommend Joe Friel’s training bible. The book for cyclists is excellent and I’ve heard nothing but good things about the one for triathletes.
That will change quickly enough.
in 3…2…1…
Fair enough. Nonetheless it will give him an idea of how to structure a basic training schedule, and will give him much better advice than I can regarding how to balance S/B/R seeing as I know as close to nothing on the subject as possible.
For when its super cold out, and an hour is the max I can ride outside, Ill ride an hour outside on my cross bike and come home to my road bike setup on the trainer then ride another hour or so on the trainer.
It doesnt drop much below -5 DegC in the UK so you can get way with riding all year round as long as you wrap up warm.
Personally I manage fine with winter bib longs, long sleeve thermal base layer and a fleece lined cycling jersey I got from my tri club from Champion systems.
On the feet some simple waterproof Altura over shoes, on the hands some suprisingly thin winter gloves and I just wear a headband on my head as that doesnt get cold.