• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Fitness Fatale

Fitness Fatale

Conquering Fitness Goals One at a Time

  • About
    • Press
  • Blog
    • Archives
    • Workout Program Options
      • 21 Day Fix Resources
      • P90X Resources
    • PRs & Race Reports
    • Pregnancy
      • Twin Pregnancy
    • Recipes
  • Coach Business Mentorship For Runners
  • Beachbody Accountability Groups For Runners
  • Show Search
Hide Search

Time to Ride!

 

The marathon is over, I’ve had a week to recover, and now it’s time to get to business! We have 7 weeks until the Half Ironman and it’s time to ramp up my bike training. Since the bike is my weakest of the three sports (at TriRock I was 4th in the swim, 3rd on the run, and 8th on the bike), this is a long time coming, but the last few months have been very run-focused as I prepared for the marathon. I definitely have been good about getting in three rides a week,  but I really meant to get in at least four. There were some weeks that I did ride 4 times,  but overall there were more that I didn’t. Now that the marathon is over, I’ve changed up my schedule and decided that the next 7 weeks of training is going to be focused on improving my cycling endurance and speed.

The first part of my bike training plan is to ride my bike 5 times a week. One of these rides will be my long ride, one will be a high intensity interval session (i.e. Sufferfest), and there will be one 90 minute and two 60 minute zone 2 spin sessions per week.

We are also going to break the 50 mile mark and start doing some longer rides. We’ve been kind of stuck between the 40-50 mile ride mark for a few months now, mostly due to the fact that we were running 16-21 miles on the weekends. Starting this Saturday, we’ll be bumping it up to 60 miles, then 65, then 70, backing it down, getting in another 70 and then starting the taper for the Half Ironman.

The sacrifice in my schedule that was made to accomodate the 5 bike rides was one easy 5-6 mile run that I had scheduled on Wednesdays. I think that replacing this run with an easy bike ride will not do any damage to my run split at the Half Ironman since I just spent so much time training for the marathon. I’ll still be able to get three runs in – one speed work session, one long run and one run off the bike.

Post Half Ironman I will probably go back to three swims, four runs and four bikes schedule, but for now, the focus is the bike and I’m ready to make some big improvements! I’ve already seen a pretty incredible improvement since I started cycling last June and I hope to keep getting better.  As I learned in my V02 Max test, I have potential to be a very strong cyclist and I’m excited to see what some serious focus on the bike can do for me.

Another focus in the coming weeks will be my nutrition on the bike. Based on some advice I’ve received, I’m going to purchase Carbopro, which is a flavorless pure carbohydrate drink. I’m going to mix this with a subtle electrolyte mix (still deciding on this one) and then eat my Stinger Waffles. I’m going to start with 200 calories/hour first and see how I feel. From there, I’ll tweak it and see what works best for me. During the full Ironman I plan to incorporate something like a peanut butter banana sandwich but I don’t think I’ll need this for the Half Ironman.

What  is your nutrition strategy for long bike rides and the bike portion of a long race?

Share this:

  • Click to share on Twitter (Opens in new window)
  • Click to share on Facebook (Opens in new window)

Related

February 13, 2012 By fitnessfatale 2 Comments

Filed Under: Triathlons, Uncategorized Tagged With: improving your bike split at half ironman, oceanside 70.3, The Sufferfest, Training for an Ironman

Reader Interactions

Comments

  1. lauren

    February 13, 2012 at 9:30 pm

    i had serious stomach issues when training for IM. I could not use a sports drink at all- the few times i tried, i threw up. I stuck with water and Salt Stick pills- salt and electrolyte pills. I also take an uncrustables (mini pb&j sandwich) on the bike with me and eat it half way through.

    Reply
  2. katie

    February 13, 2012 at 10:35 pm

    I drink perpetum on the bike and it keeps my tummy nice and full and happy!

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Let’s Get Stronger, Healthier & Faster Together!

I am specialize in working with runners to help them incorporate strength training & nutrition into their running routines.

I am passionate about mindset and love to help people find more joy and success in their running by breaking through mental barriers.

While weight loss is a result of our programs, women in my groups often find that they are running faster, are less injury prone, and have more energy and confidence!

I am the founder of Team Run the World, a group of BODi coaches who love running! I provide mentorship, support and training for women who want to start their own coaching business from home and work flexible hours.

I would love to help support you in reaching your goals!

Archives

  • March 2023
  • February 2023
  • January 2023
  • December 2022
  • November 2022
  • October 2022
  • September 2022
  • August 2022
  • July 2022
  • June 2022
  • May 2022
  • April 2022
  • March 2022
  • February 2022
  • January 2022
  • December 2021
  • November 2021
  • October 2021
  • September 2021
  • June 2021
  • May 2021
  • March 2021
  • February 2021
  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • April 2020
  • March 2020
  • February 2020
  • January 2020
  • December 2019
  • November 2019
  • October 2019
  • August 2019
  • July 2019
  • June 2019
  • May 2019
  • April 2019
  • March 2019
  • February 2019
  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • September 2018
  • August 2018
  • July 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • July 2016
  • June 2016
  • May 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • December 2015
  • November 2015
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015
  • March 2015
  • February 2015
  • January 2015
  • December 2014
  • November 2014
  • October 2014
  • September 2014
  • August 2014
  • July 2014
  • June 2014
  • May 2014
  • April 2014
  • March 2014
  • February 2014
  • January 2014
  • December 2013
  • November 2013
  • October 2013
  • September 2013
  • August 2013
  • July 2013
  • June 2013
  • May 2013
  • April 2013
  • March 2013
  • February 2013
  • January 2013
  • December 2012
  • November 2012
  • October 2012
  • September 2012
  • August 2012
  • July 2012
  • June 2012
  • May 2012
  • April 2012
  • March 2012
  • February 2012
  • January 2012
  • December 2011
  • November 2011
  • October 2011
  • September 2011
  • August 2011
  • July 2011
  • June 2011
  • May 2011
  • April 2011
  • March 2011
  • February 2011
  • January 2011

Footer

Copyright © 2023 · Fitness Fatale

 

Loading Comments...