ASK THE DON
What training should I do for a hilly Ironman bike? Are there any key skills that I’ll need to focus on in my sessions?
That’s a great question, Will – but there isn’t a single, definitive answer. How you should train really depends on where you’ll be competing. For example, both the Lanzarote and the Nice Ironman events comprise 180km of cycling – however, while the longest climb in Lanza is 9km, cyclists in Nice face a longer ascent of 16km.
As I don’t know which Ironman you’re taking part in, and therefore can’t offer specific advice, I’ll give you an example of how I’d train for certain other events.
Let’s start with Lanzarote. This is a proper hard one, as the drawn-out hills there will require you to dial into your longer workouts in training; however, with more of them to negotiate, you’ll need to recall some of the shorter sessions, too. And then, of course, there’s the wind… oh, the wind. I love training at Club La Santa, but racing there isn’t for me as you need to be a really well-rounded cyclist to be able to run
off the bike with energy. The Lanza Ironman is known as ‘the Kona of Europe’ – a reference to the punishing event in Hawaii – and I’d say that nickname is justified!
Then there’s Nice. This Ironman in the South of France presents cyclists with two long-ass climbs, so you’d need to work on sustaining power for 40-50m on two separate occasions within a 180km ride, as well as managing all the other, smaller inclines. This would involve lots of level-3 block training, gradually increasing the length of each block, ideally on a big hill. Sadly, we don’t have many really big hills in the UK, so you’d need to get on your Zwift and get dialled into the zone. It would be tough training, for sure, but you’d need it to get your legs ready for those sustained efforts on race day.
Bolton is another course with loads of hills, as well as plenty of twists and turns. If I was competing in this Ironman, I’d focus on interval-type work – I’d start with
10 x 5-8mins with 90secs recovery at level 3, then gradually build the sessions up. It would be great fun as you’d be out of the saddle, in the saddle, on the bars, off the bars – but it would be hard work on the legs, too.
PICK THE RIGHT KIT
So, I’ve given you an idea of the kinds of training you might undertake to prepare yourself for different Ironman courses – however, there are so many other factors to consider if you want to deliver a first-class performance on the bike.
First up, are you using the appropriate equipment? I wouldn’t use a disc wheel – no way! A Roval CLX 64 would be perfect for the rear, with maybe a Roval CLX 50 or even a CLX 32 on the front. These are lighter but still aero, and would handle better on descents and in the wind. I’d also look at gear ratios. On the front, make sure you have a 39-tooth small ring – unless you’re using a compact, in which case go for a 36. And I’d pick an 11-28, or maybe a 12-32, for the rear of the bike. Also make sure you have a set of new tyres and some new brake blocks.
To reduce weight, maybe carry one bottle less and slow down through the aid stations so that you can get refills. Remember that you could be out on the bike a long time, so take some extra gels or energy products with you. And also consider an aero road helmet rather than a tear-shaped one, as it’ll be cooler.
All that climbing, twisting and turning means you’ll be on the aero bars more often. As ever, pacing will be key, so save some energy for these periods, or don’t go too hard if they’re early on in the bike. You could even use bestbikesplit.com or mywindsock.com to help with pacing for these types of course.
Obviously, hilly courses aren’t just about the ascents, and you’ll need to get the downhills right, too. If you start tensing up on downward stretches, you’ll end up going crazy slow and losing valuable time. Familiarising yourself with them beforehand – either by riding them or watching a video of the course – will boost your confidence. But even when you’ve got to know the slopes, I wouldn’t advise riding on the rivet to gain a few seconds here and there, because if you crash it’ll most likely be red rover for the race – and maybe part of your bike, too! On the downhills, you might also want to stretch your back out, take in some fluid and food, and enjoy the view!
I guess it’s part of the crazy in us to not respect hills, but you’ll be grateful that you prepared yourself for them in the correct way. Ironmans are tough enough as it is – you don’t want to make them any harder!
Need some advice from The Don? Send an email to askthedon@220triathlon.com