This weekend was my last long workout before the Memphis in May Olympic triathlon and if I am being honest, I was a little worried about my bike speeds. As you know, I have been doing a lot of work on the trainer this year for various reasons, so I was concerned about getting on the open road. I had reached out to several of my friends to ask their opinions on bike speed on the trainer vs. on the road, and most thought that if the trainer was used correctly, with the right amount of tension, then I could really see some gains on the bike. However, if I was simply using the trainer to spin my wheels and watch TV, then I might not make the gains I wanted. So yeah, I was curious and nervous.
So Sunday my workout called for a ride. I decided to break it up and get a brick session done. So my plan was to ride 10 miles on the trainer hard, then hop off, complete a transition and run a mile. then I would come back and ride another 5 miles hard, hop off and run a 1/2 mile, then I would take my bike off the trainer and hit the road.
And it was awesome! A definite do again workout!
My run off the bike was great, I kept a 9:05 pace really easy, and I was faster on the second run ( I know it was shorter, but I felt great)
Once I got my bike on the road, I felt like I was flying. I was in the low 20's pretty fast and didn't seem to take a lot of effort to maintain it. This was a huge confidence boost for me. The trainer rides have average out to be around 16 mph. My ride (although only 20 minutes) average 18.9 according to my Timex, and that is with fairly busy streets. Thankfully MIM is a really flat course. We normally have a headwind going and a tailwind coming back, so I feel pretty good about where I am at today!
Sounds like you're in awesome shape and realizing some great fitness gains. Go get it!
ReplyDeleteI think you're ready! Good luck! I can't wait to hear all about it.
ReplyDeleteAwesome! I find my trainer speed is about 20% lower than road speed for the same effort too. You're definitely ready to race. Good luck!
ReplyDeleteI don't know if I didn't have my trainer with enough tension or what, but the hills have been kicking my butt this spring. But I am still grateful for the fitness gains I got from my trainer time.
ReplyDeleteGreat idea! I'm glad it worked out so well for you. I'll have to try that sometime.
ReplyDeleteI am slower on the trainer was well, I still think the trainer is the best bang for buck when it comes to the bike.
ReplyDeleteI'm always faster on the trainer than outside....hills I guess. Everywhere I ride is hilly.
ReplyDeleteSounds like a great workout and sounds like you are ready!
Good Luck!
I can't wait to hear how it goes. That race is dead flat & you can FLAT FLY on the way back into the resort! I found that where I was at in the race was so crowded that NOT drafting was tough though. It was that crowded but could have just been my spot in the race. Last year it was 90 and they had ice and sprinklers all out over the course, great volunteers! I'm excited for you! Have a great race and hurry back to tell us all about it!
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