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TDSLOVEY's Photo TDSLOVEY Posts: 1,192
7/7/10 4:26 P

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I just re-checked my race results from my tri on father's day. My pace was 11.75 mph. I thought it was much slower actually.

Lovey

2013 Goals:
- lose 50lbs
-stay consistent in my workouts
-strengthen my recently broken ankle

2012 Accomplishments:
-cosistent training after healing from a stress fracture in my foot
-completed a 10 miler, 10K and a half marathon
-sorry my year ended in Maym 2 weeks after my half marathon when I crash on my bike shattering my ankle. I had surgery and ortho put in 8 screws and a plate.



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TDSLOVEY's Photo TDSLOVEY Posts: 1,192
7/6/10 10:07 P

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I admit I always wear my HRM when I am running but not always when I am riding. I will make sure I wear it each time from now on.

The last time I wore it was 3 weeks ago.
Distance: 13.70 miles (part of my hilly tri route)
Avg HR: 120
Max HR: 154

I use the generic formula so my HR is suppose to be
60% - 110
70% - 128
80% - 146
90% - 165

I guess I need to really step it up.

2013 Goals:
- lose 50lbs
-stay consistent in my workouts
-strengthen my recently broken ankle

2012 Accomplishments:
-cosistent training after healing from a stress fracture in my foot
-completed a 10 miler, 10K and a half marathon
-sorry my year ended in Maym 2 weeks after my half marathon when I crash on my bike shattering my ankle. I had surgery and ortho put in 8 screws and a plate.



 Pounds lost: 20.3 
 
0
8.45
16.9
25.35
33.8
BARRONVC's Photo BARRONVC Posts: 1,872
7/6/10 10:50 A

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Endurance and speed are kind of opposite. If you are doing 17.5 miles, you don't need 3 to 4 hours in the saddle at one time.

You should design a plan. Progressive and do some intervals for speed. You speed will also increase with better form. Try to get out 3 to 4 times per week. Use a Heart Rate monitor, forget about speed and distance for now. Know how hard your body is working. Are you riding at 60-70-80-90% and for how long?

One longer ride per week at an easy pace is good. I would want to know what HR you are maintaining.


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SBATES63's Photo SBATES63 Posts: 8,614
7/6/10 10:32 A

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I agree with Livestrong2010. I use the same technique I am using for building speed and endurance while running. I do a shorter (15km but hilly) course at a faster pace, and go as long as I can once a week.

Persevere. Even if you fall on your face, you have moved forward.

PROGRESS, NOT PERFECTION.


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LIVESTRONG2010's Photo LIVESTRONG2010 SparkPoints: (35,551)
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7/6/10 10:15 A

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The guys I ride with keep telling to build up my endurance it's all about the time I spend in the saddle. I try to ride three times a week. Two days it's about 20 miles with a few hills but flat so that I can work on the speed. On Saturday I try to push as long and as hard as I can. Yesterday we were hour for 3:50 and put 55 miles on the bike. The longer you ride the better the endurance will get. My average speed is between 13.1 and 15 up from 11.1.

Good luck
Ride Strong and Pedal Safe emoticon

Living life one mile and adventure at a time! Life is way to short be be living it on the sidelines. Set a goal and go for it!


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FREEDOMSTAR's Photo FREEDOMSTAR Posts: 13,823
7/6/10 8:17 A

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Im interested in knowing the same thing

BTW- how do they keep your time do you wear a timing chip like in run races?
does that work on bike? what about the water does it still work when swimming?

C0-Team leader of Change is Good and Half Marathon Team, Support panel of The Best Life Diet


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TDSLOVEY's Photo TDSLOVEY Posts: 1,192
7/6/10 3:37 A

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(sorry, posted on tri board as well)

Building Bike Endurance and Speed:

I aim to bike 2-3x a week. I want to build endurance, speed and master my triathlon route. I ride around 10mph (yes, slow).

My triathlon course is a hilly 17.5 mile course. I try to do the course once a week and barely avg 10mph on that course, more like 9.5 or 9.75mph. I go faster on the downhills of course and slightly faster on the flatter portions but lose it all on the hills.

I also ride local trails that are not difficult and has no hills like the ones on my tri course. The trails cover over 40 miles.

Sunday I did almost 20 miles hoping that riding longer distances will help my endurance.

How do I go about build speed and endurance?
Do I need to ride my actual tri course more often?
Will going longer distance on the trails help me?

Lovey

2013 Goals:
- lose 50lbs
-stay consistent in my workouts
-strengthen my recently broken ankle

2012 Accomplishments:
-cosistent training after healing from a stress fracture in my foot
-completed a 10 miler, 10K and a half marathon
-sorry my year ended in Maym 2 weeks after my half marathon when I crash on my bike shattering my ankle. I had surgery and ortho put in 8 screws and a plate.



 Pounds lost: 20.3 
 
0
8.45
16.9
25.35
33.8
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