Triathlon Training Plan – How do I get my bike Miles?
I have a question this week, one of the triathletes struggle to build kilometers on his bike triathlon. This is a common challenge for triathletes. The trick is to build slowly and continuously kilometers. Here are some suggestions:
Do not forget to consult your physician before starting a fitness program.
Build first kilometers slowly. Most athletes are competitive by nature and tend to push the limit. Out of frustration that one can groped 4 hours> Cycling, where, before they travel more than a few hours. This is very risky and counterproductive.
If you like these, you risk being hurt, can you play the week of training. Even if you can finish without injury, your body is a long time to recover and the program can most benefit from the long journey would have lost. Instead, you want to build slowly over time, perhaps by the addition of 25-50 percentYour basic long journey (based on calendar time in the saddle without borders kilometers) every two weeks (see my example to do this below).
According Take time to recover and adapt. The aim is to gradually build up over time, the longest run in training for the construction of the collection to detect. Go on a plateau, go there for one week and then try to expand (see the sample program below).
A third novice can only effectively build riding 2-3 times a week. Do not have stamina by buildingHorse riding 3 or 4 hours every time you ride. Instead of a long journey to focus on each week (time not miles). Your goal should be as long as you think your race will be run until the end. Your other rides during the week is not necessary so long, but maybe add a little technology or strength training of these units (such as hills or cadence work).
Example Let's say the fourth triathlon training that's your goal to become a full Olympic gamesTriathlon in about 3 hours. "Set time" for this race is 2.5 hours or more. Cycling to 2.5 to 3 hours Build help with the race that requires endurance. We make your goal a long journey of about three hours about a month before the race. Today you can easily rides two hours a week. How to get to your destination?
By the way, will not be able to record three hours to make its first Olympic distance race to finish, but it's a good cause. As advancesYou could try the number of miles that increases during the last long trip (see tip 6 for details.) Here's an example of a basic plan to reach your destination:
Bike Building – time for your goals of a long ride per week. Other training sessions for the week would be based on your personal fitness.
Others First week: Ride = 1.5 hours
b. Week Two: Ride = 1 hours
c. Three weeks: Ride = 2 hours
At this point we have a doubling of the long journey. Need more timeto recover? If so, start the second week and again three weeks. If you recover better and then go to the fourth week. Repeat this process for each week generates kilometers – if more than a few days to start again next week and the lowest recovery from there.
d. Week Four: Ride = 1.5 hours
e. Week Five: Ride two hours =
f. Week Six: Ride = 1.5 hours
g. Week Seven: Ride = 2.5 hours
h. eight weeks: Ride = 2 hours
I Nine weeks:Ride = 3 hours
Note: All tours are fresh hard drive with no training at least one day before and the day after. The pace should be at a comfortable pace (you should be able to talk or a conversation while you are driving your ride in the majority). Learn how to turn "or using the tools easier to muscle extension.
You did it! At this point in your long journey is three hours today and have a great improvement in strength. Next you wantStart working on other things such as speed, terrain, etc.
Fifth sure to eat and drink during these trips. If you get hungry or thirsty you a long time to eat or drink waiting. Now ask your body to do things before they do not, you need calories. Finally, you get more efficient and may not overeating.
Sixth time, mileage, or heart rate? Finally, we have all three of these measures will be important. When I start training with somebodyWe focus first on a nice pace. Add a heart to the mix and shoot for the time within target zones. Finally, we completed work on the number of miles, heart rate and time. I suggest you the same way.
If this sounds will also be a simplification. Last winter I started training for a century ride in the spring, and my training plan has only a few hours a week, add my long journey to the three I (up to 6 hours and remember that I starteda base strong enough and I do not have much training in other disciplines, I hit the weight room once a week, and yoga mat a few times a week). The key is to do what works for you. With this plan, a little gift for you or for you to adapt your trainer.
