10/10/2013 at 21:29
Hi. Sorry for the delay in replying. I am able to ride for 4 hours on my own and average 18mph. I should have said that each week now I am doing 2 rides of 60-70 miles. One is a ride where I aim to keep an average of 150bpm for the 4 hours, although it's up and down of course depending on terrain and wind and really to stop me getting bored.
The other is a more gentle group ride. I normally go out on my triathlon bike for this and we potter along at 17mph in the group. My heart rate sits around 120bpm for the 4 hours.
As work permits I have been doing short 13 mile TTs in the summer/autumn but I have let these go now we are getting towards the tail end of the year as work is too busy during the week.
What you are saying sounds like a brill idea, I will start building in speedwork in January. Given that I can already ride for a good long while do you think the base building will still help??
25/09/2013 at 23:20
Hi all. End of my first season and after some advice from more experienced triathletes than me.
During my first season on my flatish 13 mile out and back TT training course, I've got my average speed up to a best of 21.5mph . My heart rate reaches 176 ish at the end of the session and the average over the last 20 minutes or so of the 36 minute workout is around 167 which I believe is my lactate threshold? This is all on my TT bike. Here is a recent workout I did. Unknown to me, the bike fitter who did my TT bike setup didn't tighten the saddle up enough so it was ridden with the front about an inch lower than it should be (was wondering why it was so uncomfy) : -http://app.strava.com/activities/82280336
The highest I have got my HR on the bike to date is 182, that was on the last of 3x 3 minute vo2max intervals. It was a real struggle to get it above 180 to be honest as my legs didn't have any more push in them. During these intervals, I didn't really feel any lactate acid effect on my legs till the last minute of the last interval.
I am sitting at a natural cadence of around 100rpm when I train. Problem is, I am plateauing now. I don't seem to be able to get my speed higher. Certainly my heart rate can't go much faster than my 13 mile TT effort. I'm not sure how to get myself faster.
Oh, I am 33 now for what it's worth.
My question is, what is the best way to break through my plateau and keep improving my speed. No aero wheels on the bike yet but I am still a good way off the top bike guys in our local triathlons.
30/07/2013 at 19:24
Ok, I am doing 3 sessions a week, 1 hr each in the pool at the moment. 1 session is sets of 25/50/100 metres. One session is sets of 200/400 metres. One session is just working on improving swimming technique. I watch a lot of videos on Youtube to get an idea for where I can improve. No coaching as of yet.
My sprint times for 25, 50 and 100m have all come down. My times for 200 and 400m have stayed pretty much the same. Here are my times that I can hit consistently & repeatedly during training: -
25m = 0:20
50m = 0:44
100m = 1:48
200m = 4:02
400m = 8:21
Does anyone have any idea why my 200/400 times won't come down and the shorter distance times are coming down pretty well? It's nice they are, but I need my 400m time to come down for the sprint tri's I'm competing in!
Thinking of getting a swim coach in but wondered if anyone else has had the same issue and how they got over it.
26/07/2013 at 22:38
Focus on building up your body with training rather than buying all the flash gear. To start off, get a basic road bike (if you don't already have one) and a set of clip-on tri-bars. Get the bike professionally fitted and off you go.
Just practise swimming yourself to start, I would say when your times start to plateau then look at getting a coach.
Running is just running really, no need for any fancy kit for that!
I try to do 10 sessions a week for my sprint triathlon training, 3 swims, 3 runs and 4 cycles.
Finally, make sure you enjoy it! It's meant to be fun!
20/07/2013 at 17:00
Thanks all for the advice!
20/07/2013 at 00:08
I am very similar. I am 33 and on the bike I can sit just below my lactate threshold for ages (176 bpm). Running wise, I max out at 190bpm when sprinting. 140bpm for me is an incredibly slow jog, the sort of jog I could do whilst holding a conversation with someone.
At the moment 140bpm gives me a 5k time of 26 mins or so. Running at around 180bpm (the max I can sustain for 5k) gives me 20 mins. Hope that helps to show you some normal differences (well at least for me).
20/07/2013 at 00:03
I thought this was quite interesting. Just got back from a holiday with no cycling for 2 weeks, but climbing Mont Blanc and other mountains over 4000m in altitude. Was over 3000m pretty much every day for the 2 weeks for several hours at a time.
Got back down to home here in the UK yesterday and went for a 5 mile TT today. Same course I raced on 3 weeks back, similar wind speeds. My average speed has leapt up from 21.8 to 23.6mph. I have been stagnating in the high 21s for ages on this course.
Co-incidence? Perhaps the break from cycling has helped? Or maybe being at altitude really is fantastic for aerobic training!
Anyone else had similar experiences?
25/06/2013 at 22:48
Having ridden it for nearly a year now, I would wholeheartedly recommend the Giant Defy 4 as a fantastic beginner bike. Bolt on a set of clip-on tri-bars and some decent tyres/latex inner tubes and off you go. The stock tyres are pretty rubbish but the wheels that come with the bike are pretty good for training wheels.
Well worth having a decent bike fit done too once you have put the tri-bars on.
17/06/2013 at 21:21
Interesting. I am fairly good with mechanical things but haven't tried that on a bike before. Do I need any special tools or is it a pretty straightforward job?
I have a Giant Defy 4 and have no idea if it is even possible or not.
16/06/2013 at 10:28
Thanks, will have a look.
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