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m******r
发帖数: 9604 | 1 最近开车沿着11月的ironman bike course走了一次。发现高速的路肩挺平整的，也有
一些人在上面骑，就打算将来用这条路线来练习。
Ironman AZ Bike 是个3 loop course: 头14.1mi上坡148’ (0.2% slope)，接着的4.
6mi上坡288’ (1.2% slope)，坡度都比较均匀。然后原路返回，再完成同样的两个
loop. 往年的参赛选手的review是fairly flat but gusty. 大家觉得骑这样的路线可
以一路都用tallest gear吗？ | h******2
发帖数: 1498 | 2 This is a very flat course. Sounds like the wind can be a problem. You
need to find out if it's a head/tail wind or cross wind.
In any case, you don't want to push a big gear for 112 miles, you would kill
your legs and have nothing left for the run. You should push for a smaller
gear with high cadence (90-100 rpm).
Also, it sounds like you haven't done many long rides. You'll need to
figure out a working fueling protocol. Ironman is all about being
disciplined in your nutrition/fluid inta | m******r
发帖数: 9604 | 3 谢谢。我现在每个周末用其他的路线骑60-100迈，都是最高档位一直骑，骑完之后要歇
半天，所以才问这个问题。我会在以后的练习中找合适的档位。
你觉得我在比赛前需要至少骑一次120+迈吗？我以前没参加过这么长的比赛。像跑步，
我跑马拉松前也没有跑过20迈。
kill
smaller
months
s
【在 h******2 的大作中提到】
: This is a very flat course. Sounds like the wind can be a problem. You
: need to find out if it's a head/tail wind or cross wind.
: In any case, you don't want to push a big gear for 112 miles, you would kill
: your legs and have nothing left for the run. You should push for a smaller
: gear with high cadence (90-100 rpm).
: Also, it sounds like you haven't done many long rides. You'll need to
: figure out a working fueling protocol. Ironman is all about being
: disciplined in your nutrition/fluid inta
| h******2
发帖数: 1498 | 4 You should be spinning at 100 rpm for your long rides, and should be doing
brick workouts (2 or 3 sports back-to-back) on the weekends. Toward the end
of your training you will need to do 100+mile rides followed by a long run.
You should also be using a training plan that will lay out exactly how
much of each sport you need to do everyday. Something like this would work:
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=441
If you haven't been using a training plan, just use
【在 m******r 的大作中提到】
: 谢谢。我现在每个周末用其他的路线骑60-100迈，都是最高档位一直骑，骑完之后要歇
: 半天，所以才问这个问题。我会在以后的练习中找合适的档位。
: 你觉得我在比赛前需要至少骑一次120+迈吗？我以前没参加过这么长的比赛。像跑步，
: 我跑马拉松前也没有跑过20迈。
:
: kill
: smaller
: months
: s
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