300 M or 150 M

Training: Ryan Parlee

This will be my 4th Triathlon Season. Prior to that I did nothing much in the way of fitness other than chase my kids at the park, which is actually a really good workout : ) In the past two years, I’ve completed 4 Olympic distance triathlons and several smaller Sprint triathlons. I found myself really enjoying the bike leg and after a season of training in Kurt’s spin class and completing the 95 mile Bob Breedlove Memorial Ride with Chad, I decided to join RAID and put myself to the test. My workout routine is really triathlon centric. I’m biking 4 days per week, but staying plenty active the other 2 workout days. I usually always take a day of rest; and if I’m especially tired or have to work late, I’ll skip one of my workouts, usually a bike/run workout, without thinking much about it. Below is my basic weekly routine:

Monday Bike – high intensity, short distance (20 miles)Run – 3-5 miles
Tuesday Swim – high intensity intervals, short distance (2,000 yards)Lift – endurance lift (3 sets x 30 reps)
Wednesday Bike – intervals, mid distance (30-40 miles)Run – 3-5 miles
Thursday Swim – steady endurance swim, short-mid distance (2,000-3,000 yards)Lift – endurance lift (3 sets x 30 reps)
Friday Brick Workout – all high intensity intervals, alternating bike, run, bike, run, bike, run,… In total about 15 miles bike and 5 miles run.
Saturday Bike – endurance ride, 50-100+ miles
Sunday Rest

The Saturday endurance ride is going to be key to my being able to handle the 300 mile RAID ride. I want to get about 8 long rides (50-100+ miles) before May 14 so that I know I can at least make the Half! On race day I know that I’ll be able to go longer than in practice, and hopefully I’ll be able to make it all the way. Below is my plan for those Saturday rides, starting 8 weeks before May 14:

  • 50 miles
  • 60 miles
  • 80 miles
  • 80 miles
  • 100 miles
  • 100 miles
  • 120 miles
  • 60 miles

I’ll keep track of my power output on these rides and see how I feel trying to maintain an average of 200+ Watts at each of these distances. If I’m able to keep 200+ on the 120 mile day, I’ll probably set 190 as my target average Watts for race day.

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