I don't think we have enough information to give a good enough response, because the answer would depend on your background in cycling. You obviously have an immense fitness background, but if you have never cycled much, the suggested training might be a bit different. In other words -- and please know that I am no coach -- if you have little to zero experience on the bike, if I were your coach I'd have you out there trying to increase mileage and comfort on the bike. If you are comfortable with mid-range distance, then the plan would be very different -- such as intervals and, especially Wisconsin, plenty of hills, both rolling and steep climbs. The other thing depends on your goal... complete? compete? in between?

I did my first IM this year in Wisconsin....

My best advice = do hills, hills, and more hills!!

Good Luck!

I haven't been on the IMWI course, but I'm told it not the hills that kill you, its how you ride them. The people that go fast on that course know how to ride the hills, the people that crash and burn don't. From what I understand, it's not about fitness so much as bike handling skills. Maybe somebody with a little experience with the course could give you a little strategy.

Somebody who can push 20mph on the flats all day (your words) shouldn't have any trouble getting through the bike leg of an IM. The fact that you have had problems with getting through the IMWI bike course says something else it amiss here....

I would suggest a coach to help you get on track or at least reading up on some training plans. Jroden mentions Joe Friels book, I would suggest Gale Bernhardt's book for sample training plans.

This time of year is the perfect time to get on a trainer and get some leg strength and mental toughness to get ready for those long outside rides this spring.

good luck!

I can't comment as much on the "just want to finish" sort of program, but if you are looking at training for a 100+ mile bike leg, it's easy to say "well, I'll take take my marathon running program and quadruple it" which would be a mistake.

For a runner, the progression is generally toward higher mileage and longer runs, then a couple weeks of tapering. For a cyclist, the progression starts with a strength building phase, generally during the winter. Some people will hit the gym, I tend to just do some one the bike work. You are not really interested in builing your power or AT system, as you don't have to sprint like a bike racer.

Once the endurance base is in the bag, you are better served to work on riding fast for 20-60 minutes and really fast for 10 minutes, plus your weekly longer ride. If you are in good shape, it OK to do a little work on your long rides if you can take the extra load. When I was training for longer road races, I would do a race on saturday, then for sunday ride to a local race, race the event and ride home, for the bike two solid days stacked together is a fairly normal training tool--try it and see.

Look at it this way--to go fast on the bike you need to turn a big gear while holding your body in a compact position to reduce aerodynamic drag. Both of thee acts take strength, the former takes strength mixed with endurance, the ability to do work at a high % of your max HR without accumulating lactate.

Since your race will be hilly, you will do well to ride hills, learn the skills involed in getting over the top quickly and develop the ability to buffer a little lactate when clearing the top of the hill. Your practice at developing a good position on the bike will help yo carry the speed down the hills. Finally, gaining competence in riding around turns fast, riding in the rain and keeping your bike working and making roadside repairs will all hold you in good stead.

Just going out for long, aimless easy rides will help you, but only to a degree and not in a very time efficient manner. Doing endurance building on the trianer is not very worthwhile either, I'd use the trainer for some work around your AT and for building some muscle now, then in may you should be riding those 6 hour endurance rides outside, it will all work out ok.

people tend to look at what a pro bike racer does, but they are already racing in feb or march and gaining all the fitness through racing for days on end, it's hard to replicate that for a working person.