Home General Training Discussions

Input to lower bike split

I am trying to put together a fall and winter plan that will increase FTP on the bike while maintaining current run fitness. The Nov. out season seems like an obvious choice, But I am wondering if it needs to be modified at all. I recently raced CDA and rode too hard on the bike (TSS 351) and predictably hurt the run. That bike split was around 6:15 and I would really like to think I could get that under 6 hours without destroying the marathon. I'm not sure this is realistic, but I know the only way to this is raise the FTP. I read race reports and you people are amazing, so I am looking for any input on modification or ideas I need to ponder. I'm 55 so that needs to be considered also. I have worked pretty hard on the bike over the last couple years so threshold work and peak interval are not new to me. Would the get faster plan also be a good fill in between now and the Nov. out season or is there something that could be more effective? I look forward to your input.
Sid
Tagged:

Comments

  • @Sid Wavrin, can I ask what your VI was for that CDA race? I think that'd be one of the first things I'd ask to see. 
  • @Sid Wavrin, I am very much n the same boat you are. I age up to the 55-59 group this year. My goal for this training season is to build power in both my bike and my run. I plan to attack this by following the OutSeason plan. I will be modifying the run durability throughout the training season to add frequency. Do you have a 2018 race planned? If so, when is it. The OutSeason plan is a great plan for boosting FTP. If your race schedule permits, start an OS now and get another one in before you start your Race build. I can't see your activity on STRAVA but when I look at the race splits the first half of your bike was around 10 minutes faster than the second half. Although your VI looks good for that course, what was your IF. (NP/AW) Pushing above .70 normally means trouble on the run. Coach P emphasizes starting the run with the same heart rate as your bike average. I have failed at this quite often. That also spells more trouble. 
  • @Edwin Croucher  
    Yes VI was way too high at .75. I knew this the whole ride but felt good and thought I knew better. Lesson learned! I hit a pot hole on the second half of the ride, lost my garmin and turned around to go get it. Lost probably 5 minutes there to explain part of the slower second half of the bike. Started the run well under control bit just ran out of gas. HRM didn't work all day so I'm missing a huge chunk of data there. Thanks for the input! 
  • Consider a bike focus now till the start of OS.
  • @Sid Wavrin Train your FTP, not for a time goal.  Having said that I too set time goals for a race next year but you need to set up the steps to get there.  Current FTP = X; AT IM race Y (in W weeks) I need x+z watts to get ~6 hours at .72IF, given similar conditions. 

    Is z realistically attainable over now and then? What gains did you get last year in the OS?  Did you follow the plan as written?  How much gain did you get two years ago?
    If you have a couple years EN style work the gains will be harder to come by.  For me this means the bike focus could have a big effect and you may have to re-difine "worked pretty hard" or up that to worked really hard to get more gains. 

    The bike focus would be the way I'd start. 

    Down the road look at your equipment and see if there is any speed you can muster out of position, tires/tubes, wheels.  Bike fit and equipment can also help move you along the time spectrum.  A local bike fitter you trust or Todd at TTbike fit. 

    As you move through the season the big bike/big triathlon weeks have an impact on fitness, maybe you need some additional saddle time to work on that 5 hour power for IM.

    Once you have the race and some team input, fire up a thread with Coach P.
     


  • I agree with Gordon on the need to see if you can improve your bike position etc. Todd at TT bike fit did a great job with my fit and can't recommend him enough. Also the EN team has lots of good suggestions on tyres, tubes, and other race day set up (bottle position etc).
    You also need to ensure, come race day, you can hold that aero position all the way to t2. 
    Also don't underestimate the contribution "endurance" on the bike can contribute towards not slowing down when the going gets tough.
    I'll be writing a post on this subject when I get home in late September detailing my experience of my build for yesterday's World 70.3 Championship using WKO4 and Tim Cusack (spelling?) from WKO4. Anyway, I had a TSS of around 210 and a very high VI on the toughest bike course I have ever ridden, and still ran very well for me on a very hilly and hard run. I put that down to the boost I got from the structured "endurance" training.
  • Great thread here.

    As @Edwin Croucher advises, first document your race plan for the year and define when your KEY IM race is next year.

    Then back into a plan that begins with the OS, a 1-2 week break, followed by the Get Faster plan with a bike focus while maintaining run durability.  Request Coach P guide you with your annual training plan.

    That will lay a good foundation for a strong and improved w/kg improvement.  I say w/kg because this metric requires you to focus on both FTP and body comp, both of which ultimately play into your progress.

    Finally,  once you fall into the last 8 - 10  weeks of your IM plan, you will want to focus on your 5.5 hour w/kg output and your ability to drive NP as close to Avg power (low V.I.) as possible on similar terrain as your Key race course.

    That is a mouthful but good wisdom for you to follow into next year.  Stay close to the team and don't make this a solo journey along the way.

    SS

  • @Shaughn Simmons Great advice. thanks. I'm in sort of in a modified Bike focus now until the Nov. outseason. Also getting some great mojo from the team via the Zwift Sunday ABP and some Zwift racing. No question for now the focus is FTP and watts/KG. I have talked to Coach P about the plan.
  • @Sid Wavrin one thing i did to maintain my run and improve my bike was to do a run challenge where I ran every day for 100 days.   Most of the runs were shorter (<5 miles) but this gave me a great base that was easy to maintain with limited fatigue and allowed me to focus on pushing hard on the bike which has a much lower recovery costs.   Check the forums as I'm going to try and organize a run challenge for anyone else interested.   
  • @Sid Wavrin - Haven't read through all the responses, but remember your bike is based on your watts/KG.. there are two ways to work that equation. For all the focus on watts, which you will never neglect, make sure you are getting body comp really in line.. this is my last piece of low hanging fruit and my goal is to take a long term approach to solving it in the 9 months between now & lake placid.. with most of that happening between now and the mallorca camp in early April 

    The Hoff Holiday Weight Loss challenge beginning Nov 1 will help you out with this as well!
Sign In or Register to comment.