Cycles for 1/2 Ironman

n-dawg

Hey

Im doing the half ironman in courtown this year. Training is going well and I'm very happy with how my fittness is improving. Im just wondering though....

I cant stand doing long cycles on the flat. I normally give up after about 80-90km with boredom. However put some hills in front of me and I relish the challenge and have cycled 150km+, so my question is....

Is it ok to do all my long slow cycles in the hills??? Or should I try get over my mental block and do a long slow flat cycle?

kennyb3

n-dawg wrote: »

Hey

Im doing the half ironman in courtown this year. Training is going well and I'm very happy with how my fittness is improving. Im just wondering though....

I cant stand doing long cycles on the flat. I normally give up after about 80-90km with boredom. However put some hills in front of me and I relish the challenge and have cycled 150km+, so my question is....

Is it ok to do all my long slow cycles in the hills??? Or should I try get over my mental block and do a long slow flat cycle?

have you tried the long flat ones with a group? this might help teh boredom, just chat away as if your not even out cycling.

interested

n-dawg wrote: »

Hey

I cant stand doing long cycles on the flat. I normally give up after about 80-90km with boredom. However put some hills in front of me and I relish the challenge and have cycled 150km+, so my question is....

Is it ok to do all my long slow cycles in the hills??? Or should I try get over my mental block and do a long slow flat cycle?

you might want to consider dropping your distance slightly and upping the pace.
Do a 75km cycle at a faster pace with a 5km run after it.
Personally I think there's lots of benefits to riding once a week in the mountains climbing in addition to a longer flatter spin at or close to race pace.

If you're doing 90km for the half Id avoid group rides - reason being that the pace is often dictated by the group and you can easily end up pushing way too hard and your are more likely to draft which you cant do on race day.

Just my opinion.

n-dawg

Thanks for the Adivce

I've been trying to get one long ride (hilly) and one tempo ride ~60km on the flat done every week(On top of my 20km round trip commute) I'll try up my tempo ride closer to the 75km you suggested. Normally after every cycle I do about 3-4km jogging. But am hoping to do some sessions in the coming weeks where i cycle less and run 10 to 15km after.

interested

n-dawg wrote: »

Thanks for the Adivce

I've been trying to get one long ride (hilly) and one tempo ride ~60km on the flat done every week(On top of my 20km round trip commute) I'll try up my tempo ride closer to the 75km you suggested. Normally after every cycle I do about 3-4km jogging. But am hoping to do some sessions in the coming weeks where i cycle less and run 10 to 15km after.

Sounds like your well on your way. One thing that might be worth noting - if your not doing it already - is to ensure you're eating / drinking in training as you plan to on August 23rd. I use a repeat on my watch to remind me since I tend to forget ...
Everyone's different so this is just an opinion but what I find useful is to use the turbo when increasing runs lengths off the bike ... for example a 45 min spin on the turbo with a 90 min run. This can be done mid week and then longer stuff if you've more time over the weekend.

MCOS

Hi interested. Quick question about getting yourself fit for climbs in a 1/2IM cycle (specifically Kenmare).

Is there any merit in doing hill repeats intsead of one long climb? For example a 3k hill repeated vs a 6-7km climb during a long spin?

Ideally I'd like to practice on the course itself but not sure if I'll get the opportunity.

interested

MCOS wrote: »

Hi interested. Quick question about getting yourself fit for climbs in a 1/2IM cycle (specifically Kenmare).

Is there any merit in doing hill repeats intsead of one long climb? For example a 3k hill repeated vs a 6-7km climb during a long spin?

Ideally I'd like to practice on the course itself but not sure if I'll get the opportunity.

Hmm - again - just my opinion based on my experiences and some advice Ive been lucky enough to get.

In an ideal world where we've all lots of time and energy doing 3 bike sessions a week would be great.

One longish spin to keep up the endurance - during the winter and early part of the year group rides are fine but personally its possible to get more out of your time going solo and with a particular objective (for example, keep HR below 60%, simulate nutrition for a race or maintain race target pace for middle section of ride).

One session with race pace or above intervals - between warm up and warm down.

One session in the hills. In Ireland routes that will keep you climbing for 2 hours straight are few and far between if they exist at all. Ive managed to find a 30k section near Dublin that takes me from sea level to over 500m with some 8% and 9% sections. For me this is as good as it gets so I do this mid week (60k all in since the last 30k is downhill). Id planned to race kenmare this year and the route simulates the bike section quite well. Unfortunately Id to drop my place since as luck would have it Ive a wedding to attend - one I cant miss unfortunately.


To attempt to answer your question:
If you can ride twice a week - and are racing** Oly distance or sprint then it'd be intervals with a long ride (no longer that 80k imho but depends on effort).
If you can ride twice a week - and are racing** the Lost Sheep then it'd be hill intervals and a long ride with hills (probably no longer than 120k but depends on effort)
If you can ride once a week - and are doing the Lost sheep then id find the hilliest 100km I could and ride it ... trying to ensure the last 10k is downhill to simulate the Kenmare course.

**Theres a big difference racing and completing the middle distance events - personally I like completing them and being in one piece

All this depends on what your goals are and how much time you have available to give your bike training. From some of the posts here you guys race alot during the season so placing high in national series Oly distance races might be the primary goal. Getting 2 or 3 bike sessions in a week when racing at the weekend probably wont be possible then.

Vague as hell I know so apologies. Tunney may have more specific and to the point advice. Unfortunately I noticed a DNF beside his name for the IM Austria results. Watch this space, Im hoping he'll get a chance before the end of the year to put all the training he's done to good use once he's over the effects of the bus incident.

kennyb3

interested wrote: »

One session in the hills. In Ireland routes that will keep you climbing for 2 hours straight are few and far between if they exist at all. Ive managed to find a 30k section near Dublin that takes me from sea level to over 500m with some 8% and 9% sections.

any chance you could share the route if possible?

interested

kennyb3 wrote: »

any chance you could share the route if possible?

absolutely.
http://www.mapmyride.com/ride/ireland/wicklow/815124405748597592
Mapmyride goes a little bonkers towards the end but its about 5km away from the start/finish point.

Without heading out towards rathdrum for me it's the best I could find.
I generally ride it wednesdays after work.

Poncherello

Also doing Kenmare, training going well so far
What is longest brick sessions you guys will be doing ?

interested

Poncherello wrote: »

Also doing Kenmare, training going well so far
What is longest brick sessions you guys will be doing ?

I managed groomsport half last year at ireman. Longest brick I did before it was a 75km cycle at preferred race pace and a 10km run. Id a run related injury last summer so wasnt pushing it. Others that have done Kenmare may have additional advice for you.