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IM bike session 2: LSD ride
IM Bike session 2: LSD bike
The weekend long slow distance bike is probably the most important session of the week. The key to IM success is being able to ride strong and comfortable enough to be able to set yourself up for a good run. If you aren’t strong on the bike it will show through on the day and result in a sub par marathon. Therefore, the LSD bike should be treated as a key session you should do each week.
Stage 1: Go the distance
First and foremost you need to be able to ride 180km. Use the base period to start building your LSD up to at least 180km. You can never do too many 180km rides in preparation for the IM. If you have planned out 3 base periods then this will give you approximately 12 weeks to incorporate as many 180km rides into your program as your current fitness levels allow for. At the very least you want to be aiming for at least 2-3 180km rides by the end of base 3. As a general guideline aim for 1 x 180km ride in base 1, 2 x 180km rides in base 2 and 3 x 180km rides in base 3. Once you are comfortable with riding the 180km you are then ready to enter stage 2.
Stage 2: Making it better.
Now it’s time to make your LSD ride a good quality ride. The aim being on developing the Strength required to TT at a strong, efficient and comfortable pace. Its time now to start inserting periods of 40-50min TT’s at Impace within the LSD ride. As a rule once you’re at stage 2 keep the LSD on a terrain that will closely resemble the IM bike course on the day. Build your main set up to either 4/5- 40min efforts at Impace, or 3-50min efforts at Impace with a 10min RI. This should be achieved by the end of base 2 or end of build 1. It’s important for you to be able to comfortably TT for 180km, therefore TT in training for around 3-4 hours with rest intervals should not be an issue at all. Once you are comfortably TT for around 3-4 hours within a LSD at a pace that resemble closely your goal Impace you will then be ready to enter stage 3
Stage 3: Now I’m ready.
In stage 3 the LSD ride now becomes a challenging BT session. This is where you will start inserting periods of HIM work to really challenge your body and to take it to the next level. The goal being that come race day the 180km TT you will be completing should be a walk in the park compared to your LSD bike session at stage 3. At the end of each 40-50min effort at Impace insert periods of 5-10min at HIM pace and then recover for 10min before hitting it again. This will test your ability to see if you are TT’ing correctly at Impace. If you are then you should be able to lift to the next level ie HIM. If not, you may be TT’ing too hard at Impace. Repeat this cycle 4-5 times and you will be well on your way to developing a very strong bike leg come race day. Once you are completing the session above and not experiencing any real difficulties doing so you are ready to go onto to the final stage.
Stage 4: Know your limits, the 180km TT
In stage 4 you should be able to complete an 180km TT at or even slightly faster then your goal IM bike split. Remember if you can’t do it in training do expect to do it on race day. This TT should be performed on a course that closely resembles the course on the day. It should be completed in your full race kit. The TT can be used to evaluate your pacing and nutritional requirements on the day. It will also give to the confidence needed to go the distance and what to expect along the way. As a general rule try to do the 180km TT in training at the end of your recover week. Where possible you want to be a fresh as possible for the ride in order to get the most out of it. I like to schedule at least 2 x180km TT’s. The first one being at approximately 11-12 weeks out from the race and then again approximately 5-6 weeks out from the race. Completing two TT’s is a good way to assess your build period. Remember the 180km TT in training should not be a daunting task, because come race day it should be nothing more then a solid TT that leaves you feeling good enough to run a marathon to your potential.
fluro
The weekend long slow distance bike is probably the most important session of the week. The key to IM success is being able to ride strong and comfortable enough to be able to set yourself up for a good run. If you aren’t strong on the bike it will show through on the day and result in a sub par marathon. Therefore, the LSD bike should be treated as a key session you should do each week.
Stage 1: Go the distance
First and foremost you need to be able to ride 180km. Use the base period to start building your LSD up to at least 180km. You can never do too many 180km rides in preparation for the IM. If you have planned out 3 base periods then this will give you approximately 12 weeks to incorporate as many 180km rides into your program as your current fitness levels allow for. At the very least you want to be aiming for at least 2-3 180km rides by the end of base 3. As a general guideline aim for 1 x 180km ride in base 1, 2 x 180km rides in base 2 and 3 x 180km rides in base 3. Once you are comfortable with riding the 180km you are then ready to enter stage 2.
Stage 2: Making it better.
Now it’s time to make your LSD ride a good quality ride. The aim being on developing the Strength required to TT at a strong, efficient and comfortable pace. Its time now to start inserting periods of 40-50min TT’s at Impace within the LSD ride. As a rule once you’re at stage 2 keep the LSD on a terrain that will closely resemble the IM bike course on the day. Build your main set up to either 4/5- 40min efforts at Impace, or 3-50min efforts at Impace with a 10min RI. This should be achieved by the end of base 2 or end of build 1. It’s important for you to be able to comfortably TT for 180km, therefore TT in training for around 3-4 hours with rest intervals should not be an issue at all. Once you are comfortably TT for around 3-4 hours within a LSD at a pace that resemble closely your goal Impace you will then be ready to enter stage 3
Stage 3: Now I’m ready.
In stage 3 the LSD ride now becomes a challenging BT session. This is where you will start inserting periods of HIM work to really challenge your body and to take it to the next level. The goal being that come race day the 180km TT you will be completing should be a walk in the park compared to your LSD bike session at stage 3. At the end of each 40-50min effort at Impace insert periods of 5-10min at HIM pace and then recover for 10min before hitting it again. This will test your ability to see if you are TT’ing correctly at Impace. If you are then you should be able to lift to the next level ie HIM. If not, you may be TT’ing too hard at Impace. Repeat this cycle 4-5 times and you will be well on your way to developing a very strong bike leg come race day. Once you are completing the session above and not experiencing any real difficulties doing so you are ready to go onto to the final stage.
Stage 4: Know your limits, the 180km TT
In stage 4 you should be able to complete an 180km TT at or even slightly faster then your goal IM bike split. Remember if you can’t do it in training do expect to do it on race day. This TT should be performed on a course that closely resembles the course on the day. It should be completed in your full race kit. The TT can be used to evaluate your pacing and nutritional requirements on the day. It will also give to the confidence needed to go the distance and what to expect along the way. As a general rule try to do the 180km TT in training at the end of your recover week. Where possible you want to be a fresh as possible for the ride in order to get the most out of it. I like to schedule at least 2 x180km TT’s. The first one being at approximately 11-12 weeks out from the race and then again approximately 5-6 weeks out from the race. Completing two TT’s is a good way to assess your build period. Remember the 180km TT in training should not be a daunting task, because come race day it should be nothing more then a solid TT that leaves you feeling good enough to run a marathon to your potential.
fluro
posted by Paul Fleuren at 12:07 pm
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