Session of the week – Staple Long Ride

Session of the week – Staple Long Ride

This is not a sexy, dynamic session but it should be part of your staple diet leading into an event… The idea is to accumulate time on your bike, preferably in your ‘race position’ i.e. TT position and a steady and consistent heart rate and cadence.

This session is similar to your weekly ‘long run’ – it does not need to be hard or at race pace but is more about aerobic and muscular endurance over an extended period of time, relative to the event you are preparing for.

As the event draws closer you may include some efforts… Or allow your heart rate and effort to drift to finish the ride strong (perhaps at an intensity similar to race day) but the ride should be repeatable week in, week out.

Here are some recommended durations:

Sprint: 90mins
OD: 2-2.5hrs
Half Iron: 3-3.5hrs
Iron: 5-6hrs

My suggestion is to aim for 5-7 of this type of ride in the final 13 weeks leading in to a key event…

Safe and enjoyable riding!