My goal is to train so that I can finish Ironman Florida '14 in under 10 hours. I finished in 10:12 and 10:14 respectively in '08 and '09. I haven't finished an Ironman since. I don't train like I used to. Not even close. Don't plan on it either. But think based on experience and a base built up over several years now, it is attainable. I plan to swim in 1:10; ride 5 hours, and run 3:40. This is my journey....
Monday, March 24, 2008
Monday: 56 mile bike
Recovery ride for 56 miles. Felt very good with no soreness from the weekend. Achilles is still bothering me a little but not nearly as bad as before. For the ride, I drank 2L of water, but took in no calories. For recovery rides, I tend to need only water and don't really crave anything else, though I don't intentionally withhold eating or drinking calories. This is probably a good thing as I am trying to shed some pounds. The stats for the ride were as follows: FL: 2:49:54; 183w; 117bpm; 79rpm; 19.8mph. One observation I have noticed as I have become more fit is that my heart rate drops very quickly after working out, especially when I don't stress myself too much, such as after recovery rides. After tonight's ride, literally within 90 seconds, my heart rate was down to 59bpm.
It seems that you aren't training hard enough in terms of intensity per workout. Shouldn't you be training in zone 2 more?
ReplyDeleteA quick response. I'll try to elaborate more later. I think it's way too early to start doing intense rides. In fact, I doubt I'll ever get out of zone 2 for the entire year. The key for me now is to build endurance. Ironman is really an endurance test. My plan is peak once and only once in November. 30+ weeks out is still too early to begin strict Zone 2 rides. I spent 16 weeks in my foundation phase which wasn't limited to zone 1, but rather to a HR cap of 156bpm. However, that is just a cap most of my riding as you noted was around 120-140bpm. I'll spend the next 8 weeks at a HR cap of 159bpm, the top of my aerobic zone. However, especially for the next four weeks I don't expect to average even close to this. Four weeks later, I'll be averaging 154-158bpm for a good chunk of the rides. The key now is to get used to riding huge volume and not get injured. Good things happen by riding a lot, even if all easy. I'll explain more when I have more time later.
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