Indoor bike block

drmariner

Coaches,
I was hoping to do a 4 day back to back bike block this week before I start my 12 week Ironman build in a couple of weeks.
I was hoping to FINALLY be able to ride outdoors but it doesn't look good (weather/roads).
What is a "good" 4 day indoor bike block that might give me the bump I'm looking for? Do I substitute intensity for duration or do I really have to spend 3 or 3.5 hours on the trainer to get the effect I want. Thanks.

Coach Patrick

David...hmmm...an indoor bike block, eh? Very interesting. The point of the outdoor block is the time / volume...so if you are indoors, it begs the question...you can do it up until 8 weeks from race day....so if you can make that work, I'd much rather prefer it over this option. What say you?

Coach Patrick

But if you HAD TO go indoors, I'd rather have you space it out. IOW, I'd look at 6 consecutive days of riding, something like the following:

Mon - 90' as Steady in Zone 2 with some standing, big gear, etc.
Tues - 60' as ABP ride.
Wed - 120' as Steady in Zone 2 with some standing, big gear, etc.
Thu - 60' as ABP ride
Fri - 90' as Steady in Zone 2 with some standing, big gear, etc.
Sat - 150' as some crazy endurance ride.
Sun - A run. A wonderful, no wheels-to-be-found run.

I would plan on heavily leveraging TrainerRoad to make this happen, you can plug in workouts and then turn on a show and ride the course to keep on track.

drmariner

Thanks Coach. I'm secretly hoping I can sneak outside later in the week but at least this gives me some guidance if I have no other choice. It's been a VERY long winter for all of us.