Bike Focus Period

brandonsaid

The good news is that I was 1st OA at a local sprint tri last weekend.  The bad news is that I stepped on a rock during the run and badly spained my ankle and foot.  Going back to the doctor on Tuesday to find out the extent of the injury and figure out when I can start running again.  It looks like it will be at least two months before I can even think about running though.

So it looks like I am going to have to focus on the bike for awhile and wondering what type of training a bike only week/month would consist of.   My usual bike session is to just go 2x20min @ FTP and Z3 for whatever time I have left.  I figure that I can't do this everday or my legs will eventually fall off.  Do I just do some VO2 work and recovery rides?  

Lets assume I have 8 hours per week to train with the longest possible ride being 3 hours on a weekend.

 

GSmith821

I think I would do the OS bike portion. That is 3 bikes a week and you could add in a longer Z3 for good measure. Just a thought...

Coach Rich

Last year I did a bike focus, no running, from March through September as I trained for Everest Challenge:

• I found I could ride very hard 4 days per week. Fitting in a 5th ride became counterproductive
• Crazy how strong you can get on the bike, and how hard you can ride everytime you get on the bike, when you don't have to also run, swim, recover from the runs and swims, etc. I had a glimpse of what could happen to bike fitness, living like a roadie for a few months.

brandonsaid

Thanks George and Rich.

My FTP before IMLP was 223 so it will be fun to see what these 2-3 months can do for my bike fitness.

Al Truscott

You may still have to be careful with your ankle. I once sprained my ankle, not from an acute injury, but just from doing a 200 mile day two weeks after an IM - overuse 1st degree sprain.