Jakopregop Posted February 7, 2018 Posted February 7, 2018 To the guys who comes home on the bike in under 6 hours - what does your training speeds look like? Say for eg, your long weekend ride of about 100 - 120 km, what speed do you average? Also, the average speed for your mid week rides? All this on a bike route more or less similar to that of Ironman PE.Yes! I would also like to know! HDW, I can't help you out, I'm a 28-29kph oke. Will have to go on to a diet to make my 250W FTP work for me.
IceCreamMan Posted February 7, 2018 Posted February 7, 2018 Yes! I would also like to know! HDW, I can't help you out, I'm a 28-29kph oke. Will have to go on to a diet to make my 250W FTP work for me. Last year first lap I did in 2:55 was well on target for a sub 6 then started getting serious quad cramps, so bad I thought my day was done , luckily limped the bike home in 6:19 aided by a tail wind on the last 45 km stretch back to PE. Sub 6 in PE is doable for us fat ous, the course is flat and fast and it depends on the wind on the day. I would say train with a high cadence and speeds close to 30km/h and do races where you in the pace line with speeds in excess of 30 but you training at high cadence and prepping the body for higher speeds. I have not done a race since jock last year so suspect I am going to be a tad slower on the bike this year. no matter I anticipate being a lil quicker on the run. The 14 hour club is alive an well.
Craai Posted February 7, 2018 Posted February 7, 2018 Last year first lap I did in 2:55 was well on target for a sub 6 then started getting serious quad cramps, so bad I thought my day was done , luckily limped the bike home in 6:19 aided by a tail wind on the last 45 km stretch back to PE. Sub 6 in PE is doable for us fat ous, the course is flat and fast and it depends on the wind on the day. I would say train with a high cadence and speeds close to 30km/h and do races where you in the pace line with speeds in excess of 30 but you training at high cadence and prepping the body for higher speeds. I have not done a race since jock last year so suspect I am going to be a tad slower on the bike this year. no matter I anticipate being a lil quicker on the run. The 14 hour club is alive an well. Doing two races in the next few weeks for exactly that reason (Ride for sight + Berge & Dale)I do find that in long training rides I do tend to slack off to about 26/7km/h. Not due to tiredness (HR sitting at around 60%) but mostly due to not keeping concentration and lifting the tempo.
IceCreamMan Posted February 7, 2018 Posted February 7, 2018 Doing two races in the next few weeks for exactly that reason (Ride for sight + Berge & Dale)I do find that in long training rides I do tend to slack off to about 26/7km/h. Not due to tiredness (HR sitting at around 60%) but mostly due to not keeping concentration and lifting the tempo. As I recall the ride for sight is flat and is perfect for PE training...Berge an dale is great too and more uphill iirc. ( is that the one that goes up Krugersdorp hill?) Either way keeping up highish speeds for long periods is perfect training for PE.
Craai Posted February 7, 2018 Posted February 7, 2018 As I recall the ride for sight is flat and is perfect for PE training...Berge an dale is great too and more uphill iirc. ( is that the one that goes up Krugersdorp hill?) Either way keeping up highish speeds for long periods is perfect training for PE. That's the one
HDW Posted February 7, 2018 Posted February 7, 2018 Awesome, thanks. Have got some work to do here, but I like the idea of entering races and almost being "forced" into a 100km+ high pace ride.
Craai Posted February 7, 2018 Posted February 7, 2018 Awesome, thanks. Have got some work to do here, but I like the idea of entering races and almost being "forced" into a 100km+ high pace ride. I do the same for running, enter half-marathons and aim for a sub-2 (Fast for me). Way better than plodding through a long run of junk miles on your own without ever pushing yourself.
clivem Posted February 7, 2018 Author Posted February 7, 2018 I agree, forces you to dig a bit deeper than normal, which is what you will need to do in PE.I do the same for running, enter half-marathons and aim for a sub-2 (Fast for me). Way better than plodding through a long run of junk miles on your own without ever pushing yourself.
EmJayZA Posted February 7, 2018 Posted February 7, 2018 I do the same for running, enter half-marathons and aim for a sub-2 (Fast for me). Way better than plodding through a long run of junk miles on your own without ever pushing yourself. But this can be addressed with quality training. More consistent speed work training will yield better results than entering a few races here and there. A better weekly training regimen is something like: hills, threshold intervals, brick, long run. Running at speed on fresh legs is great to get you to run faster, but also consider that if you cannot run off the bike, that speed work is wasted. So, there is a lot more to this (hence why I have become a big fan of brick sessions, even though they are so hard). I am new to running, and am still slow, but in 10 months I have taken off 50% off my 5km time. My last 5km TT I took off a massive 3 minutes. We tend to go hard all the time, and the trick is to slow way, way down (think Z2) on long runs, and push ourselves to almost dying on the runs that need speed work. As for hills, I neglected this in the first 6 months of my training as all I ever had to do was run at a certain pace. I thought this was enough. However, when starting to do hills on a new program, I learnt that my glutes are so weak, and I was not engaging them properly (or ever at all). This talks back to about how to get faster on the bike. A more structured program is probably the quickest way to get there. I would recommend to look up some free programs online. Take a look at https://www.trainingpeaks.com/the-sufferfest.HTML to start.
Jakopregop Posted February 7, 2018 Posted February 7, 2018 We tend to go hard all the time, and the trick is to slow way, way down (think Z2) on long runs, and push ourselves to almost dying on the runs that need speed work. Well put, was wondering when "slowing down" would come up... Definitely, slow zone training has it's place just as intervals. But darn it is difficult holding back!
shaper Posted February 7, 2018 Posted February 7, 2018 To the guys who comes home on the bike in under 6 hours - what does your training speeds look like? Say for eg, your long weekend ride of about 100 - 120 km, what speed do you average? Also, the average speed for your mid week rides? All this on a bike route more or less similar to that of Ironman PE.Weekend rides are usually a mix of Z2 & Z3 (about 80% Z2) for 4-6hr rides, will average around 27-28km/hrMidweek is all IDT power based training, so is based on structured workouts rather than speed.
Chris_ Posted February 7, 2018 Posted February 7, 2018 Well put, was wondering when "slowing down" would come up... Definitely, slow zone training has it's place just as intervals. But darn it is difficult holding back! Exactly what I was about to say! My last 3 long rides have been aiming for Z2. Yoh its tough
Jakopregop Posted February 8, 2018 Posted February 8, 2018 looking forward to weekend training: Who will also be doing Bronkies 32k on Saturday and a Boschkop long ride on Sunday? What are you guys planning?
Craai Posted February 8, 2018 Posted February 8, 2018 looking forward to weekend training: Who will also be doing Bronkies 32k on Saturday and a Boschkop long ride on Sunday? What are you guys planning? Sounds like a good training weekend. Recovery week for me, so only an hour tempo run on Saturday followed by a long ride on Sunday. The two weekends after that are pretty busy; 1:15 swim together with a half marathon and a 100km+ race each weekend (Ride for Sight and Berge & Dale) (Extending all races slightly to make training targets)
Chris_ Posted February 8, 2018 Posted February 8, 2018 looking forward to weekend training: Who will also be doing Bronkies 32k on Saturday and a Boschkop long ride on Sunday? What are you guys planning? I've done 3 long slow rides the last 3 weekends. So Saturday I'm going to change it up and really push a shorter 90km, hopefully throw a little run in afterwards. Sunday will need to be a longer chilled run.
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