Ooh it's a training thread, I can't resist sticking my oar in...
So let me get this right - race distance is 12 miles in 1:45? You can currently do the distance but need to increase speed? I would say that you'll be OK if you ride most days, however, some structure may help you more. First thing I'd do is schedule a long ride, probably up to 20 miles, once per week. This is an easy conversational ride but it'll give you confidence and build some aerobic fitness. You'll also be logging a lot more saddle time than you need which is also good for the confidence. You also may want to refuel on the bike if you're out for 1:45 so the long ride is a good place to practise that.
I'd also do one, maybe two days of intervals. If you don't like structured intervals, then, whenever the mood takes you, sprint hard for as long as you can, and then fully recover. Spin for a while and then jump again, whenever you feel like it. If you've ever heard of "fartleks" as a running term, this is exactly the same, except on a bike. Also, spin classes are good for this, don't bother with everything the instructor says - a good interval workout would be to go hard when the class is standing, and recover when they're sitting...
Interval days should be separated by at least one day of really easy riding. REALLY easy.
WOO HOO another Ottawan! Although you're more hardcore than me, I stashed the bikes in December - I'm not about to take a roadbike out in the snow! And I really don't like riding MTBs. WRT dirt, Gatineau Park is great - I live in the city and ride my Cross bike out to the park and hit the dirt to work on bike handling...
In God we trust, all others bring data.
- W. Edwards Demings
If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
Specificity, specificity, specificity.
The plural of "anecdote" is not "data".
- Frank Kotsonis
| current weight: 190.0