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....
Tuesday, May 20, 2008
Tuesday: 40 mile bike; 3 mile run
50 minute warmup. 60 minutes of Tempo at 272w.
Run 3.5 miles: 8:45 min/mi.
3 comments:
Anonymous
said...
How do you define Tempo? It seems to me that based on your HR data your tempo rides should be at a higher heart rate which should equate to higher power. I would guess it should be closer to 300-320 watts.
I define tempo probably riding at a less intense effort than what others traditionally define tempo as. Tempo for me is actually pretty close, but maybe slightly higher than my Ironman race pace, but in a bigger gear to build muscular strength. I can afford to ride in a bigger gear now, and as I get closer to the race, I'll start increasing my rpms again.
My tempo riding should be done 154-158 bpm and 70-75 rpm. I have not come anywhere close to this yet as I have been struggling to get my heart rate up. I think this is a product of having ridden in zone 1 and low zone 2 for so long. So, in a sense you are right, my power should be higher than it is.
However, I'm not concerned about the lower power as I am still riding harder than I have been. I've gone through a similar thing in the past. I think that within a couple of weeks, I'll have more strength as my body starts to adapt to the higher efforts and I will then be able to ride at the higher heart rates.
What is muscular strength? Seems like a made up entity. Could you define it. It would seem that in the context of cycling muscular strength would mean pushing more watts. SO how does changing the gearing change one's strength. At then end of the day a watt is a watt.
3 comments:
How do you define Tempo? It seems to me that based on your HR data your tempo rides should be at a higher heart rate which should equate to higher power. I would guess it should be closer to 300-320 watts.
I define tempo probably riding at a less intense effort than what others traditionally define tempo as. Tempo for me is actually pretty close, but maybe slightly higher than my Ironman race pace, but in a bigger gear to build muscular strength. I can afford to ride in a bigger gear now, and as I get closer to the race, I'll start increasing my rpms again.
My tempo riding should be done 154-158 bpm and 70-75 rpm. I have not come anywhere close to this yet as I have been struggling to get my heart rate up. I think this is a product of having ridden in zone 1 and low zone 2 for so long. So, in a sense you are right, my power should be higher than it is.
However, I'm not concerned about the lower power as I am still riding harder than I have been. I've gone through a similar thing in the past. I think that within a couple of weeks, I'll have more strength as my body starts to adapt to the higher efforts and I will then be able to ride at the higher heart rates.
What is muscular strength? Seems like a made up entity. Could you define it. It would seem that in the context of cycling muscular strength would mean pushing more watts. SO how does changing the gearing change one's strength. At then end of the day a watt is a watt.
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