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....
Friday, April 24, 2009
Friday
a.m. 3 hour ride w/90 min at 240-280w, 65-75rpm.
6 comments:
Anonymous
said...
Solid. seems you need to get up to 6 hours of riding at 280-320 watts if you want to reach your goal of sub 9, and have enough legs to run.
I though last year you did a 270+ watt ride for 5+ hours. What races are you doing this year. If it is a late season race like Arizona or florida again you have time to get there.
Yes, I did. But I was much closer to the race. I'm too far out right now to ride that hard. So instead I've been riding that hard for intervals (so far, up to 90min) and will continue to do so up to 150min. Once I get 3 months out, I'll start riding that hard for longer periods of time.
Maybe this time you should be doing more of those Ironman pace rides 270+ watts further out. Seems like you only did 1 or 2 of them too close to the race, and couldn't replicate that performance on race day.
6 comments:
Solid. seems you need to get up to 6 hours of riding at 280-320 watts if you want to reach your goal of sub 9, and have enough legs to run.
That would be nice - 6 hours of 280w would be good. I don't think I could ride that hard.
I though last year you did a 270+ watt ride for 5+ hours. What races are you doing this year. If it is a late season race like Arizona or florida again you have time to get there.
Yes, I did. But I was much closer to the race. I'm too far out right now to ride that hard. So instead I've been riding that hard for intervals (so far, up to 90min) and will continue to do so up to 150min. Once I get 3 months out, I'll start riding that hard for longer periods of time.
Maybe this time you should be doing more of those Ironman pace rides 270+ watts further out. Seems like you only did 1 or 2 of them too close to the race, and couldn't replicate that performance on race day.
I will do more rides at that power effort this year. I made a mistake of not riding that hard enough, but it is still too early to ride that hard now.
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