A BETTER LONG RIDE
As most IRONMAN athletes have painfully discovered, lots of 5-hour mostly easy rides are not enough for a good performance.
The problem is that the human body is too efficient. These long aerobic rides only recruit what is needed, which turns out to be about 30% of your slow twitch muscle fiber. After cycling 75 mi (120 km), these fibers often fatigue. If we haven’t trained to engage more available muscle, then we’ll find ourselves in deep trouble during the late stages of the race.
Coach Woody Woodward offers 2 killer workouts that will help you switch on more muscle and make your long endurance rides more purposeful.
One option embeds intervals of low gear, high power into the long ride. The other calls for a double bike day scheduled into your training week. Learn how to implement both strategies in this informative article.