Strength is very important on the bike. One of the things I learned over this past year is that quality overrides quantity for the most part. A 3-hour ride at a hard effort is better than a moderate ride for 4-5 hours. That said, long days are still vital in helping the body adjust and adapt to the time in the saddle (this is crucial when readying yourself for an Ironman) and let's not forget the effect it has on the mind!
A Team TBB "Secret" Workout:
1. Repeat Hills - Introduce strength into your program by finding a short hill and doing hill repeats. Work on "grinding" up the hill at a lower than race pace cadence (maybe 20RPM slower) while seated in your race position. (Start with a higher cadence so as to not injure yourself during the first effort or two.) If no hill is available, such strength work can be done indoors on the turbo trainer. The key is to collect time each week: the more that is done, the more you will benefit from it on race day.
A Team TBB "Secret" Workout:
1. Repeat Hills - Introduce strength into your program by finding a short hill and doing hill repeats. Work on "grinding" up the hill at a lower than race pace cadence (maybe 20RPM slower) while seated in your race position. (Start with a higher cadence so as to not injure yourself during the first effort or two.) If no hill is available, such strength work can be done indoors on the turbo trainer. The key is to collect time each week: the more that is done, the more you will benefit from it on race day.
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