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IM: its all about the bike
Running to your potential
Running well in an IM is defined as being able to run at or close to your fresh Aet pace (ie www.gordoworld.com). If, in the past you have been unable to achieve this then it would be likely that you are having bike pacing and arousal issues. No matter how well you can run it will be very unlikely for you to run to your potential in a race if your have ridden too hard, especially in the first 2 hours of the bike.
A common problem that occurs on the bike is that people believe they can ride faster in a race then what they have ever been able to accomplish in training. Your quickest ever 180km TT should always be the ones that you can do as race rehearsals in training. If you are riding quicker in a race then you are riding too hard and you are setting yourself up for a sub par marathon.
In training it is good practice to do main sets within a LSD ride. Doing longer steady state TT of 20-50min is a great way to improve your strength endurance and overall fitness on the bike. However, people have a habit of pacing themselves at HIM intensities thinking they are performing at IMpaces. As a result they take this view into a race and then seem to really struggle from 120km onwards.
Incorporating main sets in to a LSD ride is a great way to improve your overall strength and fitness, but can be a poor measure of race day expectations. This is why I would recommend doing 180km TT race rehearsals to establish correct pacing guidelines in an IM. In training the 180km TT should not be a daunting task. It should feel nothing more then a solid bike training day. I would recommend doing at least three 180km TT in training at 16wks, 11wks, and 7wks out from your 'A' race. It will give you valuable feedback that can be used on race day. Not only that it is a great way to improve your physical and mental abilities associated with IM racing. Increasing your bike strength is a great way to shorten you IM day.
In summary, don't use intervals in training to establish bike pacing guidelines on the bike. These are best served for improving your overall strength and fitness on the bike. Use specific TT's in training to setup clear pacing guidelines and stick with them. That way you'll be giving yourself the best possible opportunity to run to your potential.
fluro
Running well in an IM is defined as being able to run at or close to your fresh Aet pace (ie www.gordoworld.com). If, in the past you have been unable to achieve this then it would be likely that you are having bike pacing and arousal issues. No matter how well you can run it will be very unlikely for you to run to your potential in a race if your have ridden too hard, especially in the first 2 hours of the bike.
A common problem that occurs on the bike is that people believe they can ride faster in a race then what they have ever been able to accomplish in training. Your quickest ever 180km TT should always be the ones that you can do as race rehearsals in training. If you are riding quicker in a race then you are riding too hard and you are setting yourself up for a sub par marathon.
In training it is good practice to do main sets within a LSD ride. Doing longer steady state TT of 20-50min is a great way to improve your strength endurance and overall fitness on the bike. However, people have a habit of pacing themselves at HIM intensities thinking they are performing at IMpaces. As a result they take this view into a race and then seem to really struggle from 120km onwards.
Incorporating main sets in to a LSD ride is a great way to improve your overall strength and fitness, but can be a poor measure of race day expectations. This is why I would recommend doing 180km TT race rehearsals to establish correct pacing guidelines in an IM. In training the 180km TT should not be a daunting task. It should feel nothing more then a solid bike training day. I would recommend doing at least three 180km TT in training at 16wks, 11wks, and 7wks out from your 'A' race. It will give you valuable feedback that can be used on race day. Not only that it is a great way to improve your physical and mental abilities associated with IM racing. Increasing your bike strength is a great way to shorten you IM day.
In summary, don't use intervals in training to establish bike pacing guidelines on the bike. These are best served for improving your overall strength and fitness on the bike. Use specific TT's in training to setup clear pacing guidelines and stick with them. That way you'll be giving yourself the best possible opportunity to run to your potential.
fluro
posted by Paul Fleuren at 12:35 pm
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