Beginner Ironman Week 9 and 11 Saturday 4 hr bike?
Plan: 2015 EN*Full, Beginner, week 9.
Coach notes say "This is your "Big Day," as a 1hr swim, 4hr bike, 1hr run. Focus on pacing, nutrition & position (bike)."
Bike is listed as 180 minutes. Similarly, on week 11, same comments, bike is listed as 210 minutes.
I'm guessing its the 3 hr then 3.5 hr, building up to a 4 hr big day. However, I know I'll debate the true length on the bike for at least 179 minutes.
Which is the correct bike length?
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Comments
The write-up (ie "1 hour swim, 4 hr bike, 1 hr run") for that big day is the same between the beginner, intermediate and advanced plan, but the minutes vary between the three. As a beginner, I too was confused that week. I went ahead and did the 180 the first time, and 210 the second. Those weeks are less about gaining additional "fitness," and more about understanding how your body will react in the transition between the three sports over "long" distances. If you've got pretty good bike fitness, it probably wouldnt be too bad to dial in the 4 hours. But dont overlook what you really should be learning from those days (ie make a plan and execute it through all 3 disciplines).
Chris,
Excellent response. Thank you!
I'm not going to push the time. It will be my first time getting out of the Pain Cave since September 2014 and back onto my Tri bike since June 2014, so 180 minutes of positional fitness work should be enough fun for a Saturday pre-Kentucky Derby.