Ironman Middle Distance Bike

To those interested:

I will be starting a 6-8 week build plan for those who are looking to build a base who are competing at Ironman/70.3/Middle Distance for the 2014 season.
This will start at the beginning of January 2014.

Although designed for Novice to Intermediate level, I am happy for experienced athletes to attend. It will be designed to 'build' a base for your training into 'your' build phase. It will look at developing hill climbing, descending, aero riding, and maintaining a rhythm to cycle at tempo [race pace]. I will also be concentrating on nutrition - ensuring athletes eat and drink (difficult in winter!). Remember - This is base training and not designed to work with your race training for your event. I am happy to discuss this with you if you would like some advice.

Distance is not my initial concern as would be pace, as this will build. Initial ride time will be 2-3 hrs and going up to 3-4 at the end of the base training period.
On top of the base I will be adding in Transitions Runs which will bring in the nutrition element.
Please all be aware this will be a coached session by me, and we will be riding on a number of different routes - varying the training.

I will be going out and your welcome to join me. Let me know if you want anymore info, but this will be a official Club ride - Ladies are most welcome.

Dave Patmore-Hill
Head Coach PACTRAC

Hi Dave I'm interested in doing this. I've been training for Triathlon at a decent level for over a year am looking to up my training more next year. I've only just joined PACTRAC so not sure how it all works yet. What days will you be aiming to do? and how many times a week?

I would like to come to some sessions, but I can't commit to anything regularly as I work erratic shifts. I look forward to seeing when the sessions are.

Need to know more on the days and times Dave. I would like to be counted in ... but I have 2 club Biathlon's, 2 Frostbite's and the Folksworth 15, taking up 5 of the first 9 Sunday's of the year.

Am looking to do Ely Half and Vitruvian, both in August.

I'll be interested in this, depending what dates/times etc..!?

All or for those interested.

I will be starting a coached session focusing on an 8 week period (until the end of February) each Saturday morning starting at 9.00 am from the usual bike starting point. The sessions will be designed specifically at a progressive build phase for triathlon and will suit middle to ironman distance racing. Olympic and sprint distances are welcome and I will design your session on the main set.

Next Saturday 4th January

Hill repeats.
Plan: ride 30 mins easy getting into a nice pace as warm up.
Main set: 45 mins of hill repeats on a hill 4 mins long - maintains a steady power/Hr
1 hr controlled pace with a 15 min higher paced effort
Cool Down 15 min easy pedal

T Run - 15 min with x4 30 secs hard efforts

Total Time: 2.45

Following weeks will build ride and run time. I am not focusing on distance but getting stuck into efforts and pace - I.e no junk miles!

If you would like to do this you will need a power or use a HR monitor. You will need it know your zones as I will tell you where you will be working on the session.

If anybody is interested in this then let me know, but if you would just to ride fear not as there will be the normal ride session keeping to a route.

Dave. How are you working your zones out so that we can all do it the same way. Some formula's use max HR whilst others use HR range. Some might use 65 - 75% and others say 70 - 80%. Let us know in advance, so that we're not sitting around in the cold trying to work it out.

See you on Saturday.

Ok fair point:

This might be long winded but it will need all of you to work 'estimate' your zones. If you haven't done an actual V02 assessment or power test then this is only really guess work.

Heart Rate Zones and Power Zones ( these vary between the run and bike - usually by 10 bpm)

There are 7 Zones to be worked in:
1 Recovery
2. Extensive Endurance
3. Intensive Endurance
4. Threshold
5. Threshold upper end Aerobic Capacity
6. Aneorobic Endurance
7. Power

These can all be given a RPE (rating of perceived effort) or BORG Scale. We can use these and I can let you know the marry up of the two. I will with me copies of actual zones so you can see where you are but in essence
220- your age will give your max HR for running - so if your 52 years of age your max HR would be 168 bpm. Zones are calculated at %'s:

Zone 1 50 % - 65%
Zone 2 66% -75%
Zone 3 75% - 84%
Zone 4 85% - Can be called Lactate Threshold (LT)
Zone 5 90% - Max Effort - Anearobic

The key to this is to know your Lactate Threshold point.

For example: if your lactate threshold is 164.
Zone 1 = 109 to 139 bpm
Zone 2 = 140 to 149 bpm
Zone 3 = 150 to 156 bpm
Zone 4 = 157 to 163 bpm
Zone 5 = 164 to 167 bpm
It does go slightly higher as you apply Aneorobic zones and power but these are formed as Zone 5 a,b,c

It's complicated but I will explain more on Saturday.
This is why it's important to gave these tests done as it ensures you train in the right areas.

Email me if you want more info, but sometimes when your working in Zone 2 it feels as if your not doing anything, when it actual fact your doing an amazing amount if work to increase aerobic ability.

Zone 2 it is then.

(sorry, just taking this thread back to the top!)

All

I will be doing my session from last week tomorrow.
Make sure you have your HR monitor and or a power meter.
Run shoes for after too!

Start at 9.00 am from usual Saturday start

Great session today Dave. Not sure it was the best preparation for tomorrow's Biathlon. We'll have to wait and see on that one! The hill was alive with the sound of expletives. 9 of us doing hill reps for 30+ minutes ... and not too much drafting either. Looking forward to next week already.

Yes great to see the numbers out. Next week we have a bit more hill work and some tempo work to fit it. Need to have a few more running of the bike to make it a great brick session. Everyone doing these sessions will be much stronger come season start. Martin in particular is riding well and looking stronger. Next week we will ride out to Harringworth and work on that hill!

Just realised I am not around next Saturday...at the Rugby in Cardiff!
The following week we will continue with the sessions.