IMUK 70.3 bike leg speed improvement
CPT333
Posts: 56
in General Chat
Hey guys, I know this is probably the same ol question as everyone asks but I just want a few more opinions, do you all think it's possible for me to take my average speed from 16mph to 19/20mph by June over 56 miles?, if so, HOW???
So far I have been doing turbo sessions between 1 and 3 hours just keeping my heart rate between 60% and 80% and also trying to get out on the mountain bike a bit, also everytime I get a spare hour or so I just sit on the turbo trainer and just going easy, I'm already a fairly strong runner so have cut back onthat a little to focus on the bike,I did half ironman this year with fairly minimal training and did the bike leg in 3 hours 50 mins and really wanna get that down to 3 hours or less if poss
any help you can give me would be brill
cheers guys
So far I have been doing turbo sessions between 1 and 3 hours just keeping my heart rate between 60% and 80% and also trying to get out on the mountain bike a bit, also everytime I get a spare hour or so I just sit on the turbo trainer and just going easy, I'm already a fairly strong runner so have cut back onthat a little to focus on the bike,I did half ironman this year with fairly minimal training and did the bike leg in 3 hours 50 mins and really wanna get that down to 3 hours or less if poss
any help you can give me would be brill
cheers guys
0
Comments
Get your longer ride up well past the 56mile mark. Something around 80 miles (but build up to it!) Then look to increase the speed you cover that distance in. Its primary aim though is to improve your aerobic endurance.
Your TTs are all about sustained, controlled effort. If you have a target time you can work out target pace.
The intervals will improve top end speed and help you deal with pain and recover.
I'm doing a similar thing that you are, having done the 70.3 in 3:29 this year, I wanted to get to 2:55 for next year. For the next three months, I'm working hard on my 1-5 minute power. Sprint intervals on the trainer. Try and hold x speed for 1 minute, 30 second recovery, repeat 20x. I don't spend a lot of time just getting "steady miles" in, because riding for 3 hours at a steady pace just seems like something to do when you're working on building volume in April and May. Speed as a base for spring time endurance is my plan this off season.
Thanks.
The other thing I felt helped my race was riding the course several times. There's a few of the hills that are short enough to really attack and get over quickly, while other hills need respect and spinning out early on.
Good luck with it - it's a great fun course.