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Just throwing this out there to see if anyone has any tips, advice, etc.<br><br>
Right now, I'm biking 3 times a week and running 4. One of those runs & bikes are a weekly brick that I do on Sundays. Before anyone asks, biking is my stronger sport so that's why I do one less workout on the bike.<br><br>
Most of my duathlons that I plan doing are sprint tri distance or shorter - so is my current training plan going to be enough?<br><br>
Eventually I do want to get morning swim workouts incorporated in so I could actually start doing tri's.
 

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I did duathlons last year and enjoyed them, it seems like doing some good quality on the run is key, as the run legs are quite short and being able to at least see the leaders when you start the bike would be nice, though I often lost contact pretty bad. The bike is also pretty short, so I did a fair bit of work around going as fast as I could for 5 minutes with a full recovery, stuff like that. I found the bricks to be kind of risky in terms of injury with a fairly minimal payback in performance, but that's just me. Doing some work on the trainer is a time efficient way to get used to riding hard for shorter periods and getting some muscle power in your legs for turning the bigger gears.
 

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On my side I am weaker on the bike. So I am planning to follow the following training tip:<br><br>
Strength-booster: “If there are no mountains around, put on the hardest gear you have and push for a certain time. At the beginning of the season, do 3 x 8 minutes. Build up to 3 x 30 minutes at the end of the season. Spin easy for five to 10 minutes between intervals, and maintain a high cadence between intervals. Stay in the saddle, or even better, in the aero position.”<br><br>
So here is my rookie question: How I define the RPM of the hardest gear? If the "normal" RPM is at 90, what would be the hardest gear RPMs? 70, 80 or lower?<br><br>
Thanks again.
 

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I sort of agree with that training plan, but most people don't tend to continue it right through the season, as it kind of saps your speed by doing all that slow stuff. You get strong over the winter and into the early spring, then you teach your body to go fast, while going just long enough to keep your endurace up.
 

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I’ve tried that training session I mentioned yesterday. Surprisingly, I was able to ride most of the time with the biggest gear and at a descent speed. This exercise made me understand better the trade off between spinning/high HR/less muscle fatigue and mashing/lower HR/higher fatigue. Still need to figure out the perfect balance. Is it still and always 90 RPM or a lower cadence as you get stronger?<br>
Your thoughts?
 

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No, for those kinds of workouts you want to do 50-60 rpm's, so you use the biggest gear and ride up a mild hill, into the wind or use the trainer to get the resistence--each rep is 1-2 minutes, recovery is about equal and do maybe 12 reps. I follow with a power tempo segment of 25-50 mins at 80 rpm's.<br><br>
The workout below is more similar to what you are doing I think--this was this morning, a 30 minute warmup of sorts (wanted to do hills but found the roads were too snowy to ride safely, so headed to a highway through the valley) at about 30 mins the workout gets underway and lasts for about 55 minutes. I'm older, so a heartrate of 155-160 is fine for this type of workout for me. You can do these "tempo" workouts right through the season.<br><img alt="" src="http://i5.photobucket.com/albums/y173/jroden99/tempo.jpg" style="border:0px solid;"><br><br><br>
But, you can also see where the same workout taken inside on the ergo trainer is more consistent, although a lot tougher on the old spirit:<br><br><img alt="" src="http://i5.photobucket.com/albums/y173/jroden99/a_after.jpg" style="border:0px solid;">
 

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I did another low gear session this Sunday. Surprisingly I was able to keep the lowest gear 99% of the time, mostly maintaining a speed above 30km. My legs were fried, but felt good about this kind of training.
 
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