Tri Racing

rapidoe said:

Anybody got any suggestions for me. I have had a break from cycling after doing an ironman in Oct. Kept up the running to keep my fitness. Planning on doing a few short tris , only 20km on the bike. Whats the best way to get up to speed ?😕

If you've done an ironman, I am guessing that you have some training savvy, so I am not sure that anything I am about to tell you will be anything that you don't already know.

That being said, as a runner, you have a good fitness base. However, you don't have a cycling base. Therefore, I would recommend that you just get out and ride easy for a while. Don't worry about building speed, just a good solid base (LSD). I don't know what your goals are for your tri, but if you are aiming high, I would get out and ride at least 3X per week.

One you have a solid cycling base (500mi minimum) you can start putting in some harder efforts. High intensity intervals will help you build speed. Start with 30sec to 2min intervals that should feel pretty much like all-out efforts. Recover for as long as necessary between each one, and repeat as many times as you can (6-12 times??)

Also work up to some longer "threshold intervals". 2x20min. I don't know if you are training with power or a heart-rate monitor, but these should be close to you lactic threshold, but you want to avoid going anaerobic. I guess that they should be close to race pace.

How much time until your tri???

Thanks man,

I thought there might be a quick way, but I doubt it. Makes sense base work and then more intensity. 10 weeks to a sprint tri, only a 20km cycle. I think you 're right bike 3 times a week, something i 've not managed previously because of time mainly.