Understanding Long Bike & Run Sessions - A MUST READ!!

This weekend I was thinking that, for some of you, the concept of the long aerobic sessions are not fully understood so I decide to clarify here today without making this article too scientific and complicated :)

What is the purpose of a long aerobic session?

* Third and often overlooked is to develop the body’s ability to use fat as fuel (per articles I sent previously, when racing

Ironman we can NOT rely on glycogen source only we need to use fat as fuel) 

THATS IT!!!

The long sessions are NOT the sessions to teach you pace, develop speed or pain threshold! You have specific sessions on your program to do that.

If you do not follow the proper intensity (aerobic) you will NOT get the benefits listed above and will be ONLY generating fatigue (and increasing your chance of overtraining)

It’s very common to see athletes spending a lot of time at the “Grey Zone” (a very dangerous and useless intensity to be because you are only confusing your body! You are not fully aerobic or anaerobic). This usually happens when athletes try to compare their long sessions looking for improvement, 

WRONG!!!

The question should not be :

How far or fast did I run /bike ?

But instead:

Did I follow the purpose of the session? Did I stay fully aerobic? Did I spent the hours planned ?

Again, just to clarify, your body DO NOT KNOW distance or speed!! The only thing your body knows is how long you have been training (time) and how hard (effort). The fatigue and overall fitness will dictate the pace of THE DAY!

If you are more into numbers , on the bike this intensity should be only 55-70% of your FTP (more time spent on the lower range) or 65-75% of your Max HR so yes it’s VERY low intensity!! 

For the run I like, as you have seen on your program, to use the “Aerobic Cap” (180-age) because it’s a very safe way to make sure you are NOT running too hard. 

GOING SLOWER is better than going a bit too fast! Save the fast for when is asked - The Quality Sessions.

One of the BIGGEST reason athletes don’t improve is because they do the…

ANAEROBIC TRAINING TOO EASY!!!

So if you want to get faster you have to MASTER the intensity of the sessions, and follow exactly as prescribed (there’s a science behind the structure) .

The strength sessions on the bike the build effort runs are only a couple ways to get faster for your Ironman races. Depending on the training cycle , intensity sessions may vary.

I hope I could clarify a bit more so you can get the full benefit of your training !