Bike focus in the OS - should I do this?
I'm in week 10 of the Nov OS and am seriously considering adding the bike focus to my plan. According to Coach P's flowchart found here https://m.app.box.com/view_shared/it9qcgfle46rqp8i0u0t I seem to be a candidate for this. I wanted to get the teams thoughts, especially those that have done this. I think I have the spare time - if I can squeeze it in with my skiing. As far as my background, here's a bit to base responses on:
43 yrs, 6'1", 168lbs (160 is race weight), 3 years completed of triathlon training, 3 HIM, multiple shorter dist races, first full dist will be this year. My run has come along really well in the last 3 years and have made great progress. Current VDOT 49 - Seems to be my strong area in my races where I am falling in my times. My swim is what it is - some progress, but very middle of the pack (35-36' HIM time). My bike is also middle of the pack - current FTP 225 (last yr it peaked at 236).
Based on this, I feel like the bike is where I can make the most improvement. It's been frustrating for me to make headway here. Not to say that the next 4-5 weeks if my OS will yield so much more, but I'd like to focus on the bike more since this is where I'll spend most of my day at my first IM in Placid.
So should I add the bike focus to the remainder if my OS? Any other suggestions are very welcomed!
43 yrs, 6'1", 168lbs (160 is race weight), 3 years completed of triathlon training, 3 HIM, multiple shorter dist races, first full dist will be this year. My run has come along really well in the last 3 years and have made great progress. Current VDOT 49 - Seems to be my strong area in my races where I am falling in my times. My swim is what it is - some progress, but very middle of the pack (35-36' HIM time). My bike is also middle of the pack - current FTP 225 (last yr it peaked at 236).
Based on this, I feel like the bike is where I can make the most improvement. It's been frustrating for me to make headway here. Not to say that the next 4-5 weeks if my OS will yield so much more, but I'd like to focus on the bike more since this is where I'll spend most of my day at my first IM in Placid.
So should I add the bike focus to the remainder if my OS? Any other suggestions are very welcomed!
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Comments
My thoughts are that the bike is 50% of your time in an HIM and IM race. Building your bike base to a bullet proof level is going to improve your racing times especially if you are a strong runner. Coming of the bike in a race, having paced yourself appropriately and not being wasted is going to allow you to execute that run stronger as well.
All that said, the bike hack is strong medicine. Don't expect to see your run improve during this cycle as the load from the bike hack is real. It will be hard enough to maintain that current vDOT with the hack in place however, my opinion is that the ROI for paying that price is very high.
Good luck!