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Post by watchman on Apr 7, 2008 21:31:40 GMT -5
I have been told for my swimming to do a sprint I need to swim 2000 meters 3 times per week.
For my running a sprint 5 k. I need to train 5 - 10 miles 4 times per week with some intervals and some tempo and a long run.
Here is my bike question.
What should the volume and distance be to do a sprint for the bike 12- 14 miles?
How much over this distance should I ride? and how many times per week?
also
are there days of " intervals? Tempo? long bike?
Like you do with running.
The winter has been focused on running and swimming. I have done the bike indoor but not with " a plan"
any thoughts from the bike experts?
mike
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Post by Aussie Rob on Apr 7, 2008 21:50:23 GMT -5
The only way that i know to build real steady state speed is to ride lots and build muscle endurance. Get your legs used to hammering for sustained periods above LT, and more importantly, get them used to recovering quickly to do it all over again, or to get off and run. Intervals will help, hills are good for you too, but not essential at this stage i don't think. Come out and ride with us on the westside. We like to ride a lot. Our short rides are 25-30 miles which tend to be quite fast in sections. Better yet, come to the Monday brick! Last season i used to enjoy getting my legs ripped off by the stronger riders, then forcing myself to run. It's painful, but it worked.  |
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Post by alison on Apr 8, 2008 7:14:03 GMT -5
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Post by watchman on Apr 8, 2008 7:48:34 GMT -5
Come out and ride with us on the westside. We like to ride a lot. Our short rides are 25-30 miles which tend to be quite fast in sections. Better yet, come to the Monday brick! Last season i used to enjoy getting my legs ripped off by the stronger riders, then forcing myself to run. It's painful, but it worked. When are these rides? What day? What times? Are they every week? mike |
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Post by TimAckley on Apr 8, 2008 8:16:09 GMT -5
Mike..
I guess that depends on how much you ride now.. Getting with a group would be good to get U riding more..
If its possible.. I would set your bike milage a little higher even though U R planning for a sprint race.. Try and train more for the Olypimic distance milage.. riding an hour should put u some where around 18-20 miles.. which could put a long ride around 90-120 minutes.. Don't be afraid to go even longer..
your running is already well underway.. maintain the running after Cleveland and focus on the bike.. Good riding position and nice pedal stroke.. Good cadance.. Lots of hills.. Throw in some good Time Trials and finish it up with a short run..
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Post by Aussie Rob on Apr 8, 2008 11:50:19 GMT -5
Come out and ride with us on the westside. We like to ride a lot. Our short rides are 25-30 miles which tend to be quite fast in sections. Better yet, come to the Monday brick! Last season i used to enjoy getting my legs ripped off by the stronger riders, then forcing myself to run. It's painful, but it worked. When are these rides? What day? What times? Are they every week? mike Starting in May, Monday bricks will be every monday evening, leaving from Sweetwater Landing in the RRR @ 6pm sharp. Through April they will still go ahead depending on weather. Keep an eye on the forum for updates; it will be announced if it is a go or not. Another key ride that might do you some good and is a lot of fun is the wednesday spin ride, leaving from Spin in Lakewood between 6:10 and 6:20 depending on which group you go with. We ride on the weekend too, saturday for 2-3 hours, and sunday for 3-6 hours.....you're more than welcome to come on these too if you like. PM me your cell number and ill keep you in the loop regarding start times etc as these times still vary a little from week to week. |
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Post by watchman on Apr 8, 2008 17:01:04 GMT -5
Rob
Mondays are out. That is long run day.
Wed out . I ride in the morning.
Saturdays would be great.
What time?
mike
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Post by Aussie Rob on Apr 8, 2008 19:31:12 GMT -5
Varies this early in the season, but typically around 9-10, most weeks we'll be running first.
PM your number, ill keep you in the loop if you like.
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