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2110 Views 5 Replies Latest reply: Apr 8, 2010 5:19 PM by SharynLS
SharynLS Amateur 22 posts since
Feb 7, 2010
Currently Being Moderated

Apr 6, 2010 7:45 PM

Question about the biking.....

I know how to ride a bike...and I've ridden my bike mainly just for fun and exercise and have never paid attention to how fast I am going.


I have signed up for a Sprint Tri which take place two months from today!! (eek)  I was thinking...."I should be able to bike 12 miles in about...hmm...45 minutes."  (keep in mind, I'm 41 and overweight)


Today, I rode a stationary bike at a level 4 resistance (out of 10) for 30 minutes.  I was trying to stay focused and go as fast and as far as I could...which was only 6.9 miles.   Obviously, if I want to do 12 miles in 45 minutes, I need to do 8 miles in 30 minutes.    I know there is a difference between the stationary and actually being out on a bike, but the course I will be riding on race day is very flat, with only 2 or 3 tiny hills (bridges actually)


Is shooting for 12 miles in 45 minutes a reasonable goal for someone who is only in average shape...... or is it too slow....?

Moe’s Firecracker 5K 2008 – 50:07:14

John Clay 5K 2008 – 50:30

Pilot Club 5K 2008 – 49:45:44

Race for the Cure 3/13/10 - 49:39:12

  • Joe_h1 Community Moderator 1,833 posts since
    Jul 9, 2007
    Currently Being Moderated
    1. Apr 7, 2010 7:03 AM (in response to SharynLS)
    Re: Question about the biking.....

    for your first tri your "A" goal is to finish w/ smile on your face.then worry about time/place/ect.  16 mph (12 miles in 45mi) is a fine goal but you have do some outdoor riding to get a fair evaluationand you have TWO months go get you there. train hard and have fun

    goals for 2011:

    break 19minutes for 5k

    break 2:42 for olympic triathlon probably Anthracite olympic

    break 3:16 for marathon ( a long shot but it's fun putting yourself out there)

  • Jasmine1972 Legend 923 posts since
    Sep 24, 2009
    Currently Being Moderated
    2. Apr 7, 2010 8:15 AM (in response to SharynLS)
    Re: Question about the biking.....

    Now that you've signed up at the gym, see if any of them offer a spin cycle class.  Its been a long time since I did any outdoor cycling, and I'm finding I need to get my legs and my butt used to doing the workout, before I take myself outdoors. I get so distracted tying to stay comfortable in the seat, that it makes it hard to push hard on the pedal training.


    A spin cycle class usually is an hour, and they can really crank it up while spinning to some great music. Most of the time they'll let you go at your own pace if you are a beginner, but as you get used to it, you can join in on some of the tougher workouts.  For now, I'm going to only do my longer outdoor ride on weekends, and focus the quality training indoors.  Later in May I'll do more outdoor work, while still trying to make the spin cycle class once a week.

    Jo Ann C

    Started Walking 7/15/09 Weight = 265#; C25K Grad 11/6/09

    8/30/09 5K (62:42) 262# 10/2/10 5K (37:44) 206# 3/26/11 5K (36:42) PR 202#

    6/19/10 10K (83:47) 208# 3/6/11 UAH 10K (79:18) 200#

    6/27/10 IronGirl, Atlanta Tri S 1/3m/B 18m/R 3m (2:42:10) 207#; 5/15/11 - (2:34:08 200)#

    9/25/10 Women's HM, Nashville (3:27:10) 209#, 11/13/10 Huntsville HM (3:17:27) 203#

    2/13/11 Mercedes HM, B'ham (3:02:02) 203#; 3/19/11 Rocket 10mi (2:13:37) PR

    4/30/11 RnR HM Nashville (3:10:12); 5/15/11 5/30/11 Cotton Row 10K (84:36) ;

    6/11/11 Mt. Mania 15K (2:17:12); 7/16/11 Wet Dog Tri (98:56);

    8/13/11 Mtn Lakes Tri; (2:13:32); 8/28 Rocketman Oly Tri; 9/10 Frantic Frog Tri (1:52:35)

    9/24/11 Womens HM (2:54:28) 195# PR; 10/1 Toray 5K (35:35 PR);

    10/15/11 Liz Hurley 5K (36:24); 10/22 Book-it 10K (74:51 PR) 197#;
    11/12/11 Huntsville HM - Target 2:50

  • tom360 Amateur 31 posts since
    Mar 5, 2010
    Currently Being Moderated
    3. Apr 7, 2010 8:44 AM (in response to SharynLS)
    Re: Question about the biking.....

    I agree, if this is your first sprint triathlon and you only have 2 months to train your main goals should be to finish and have fun. Use this first tri as a basis for your next race in terms of settings goals for your splits. Congrats and good luck!



  • IronMakeover Community Moderator 738 posts since
    Jul 7, 2008
    Currently Being Moderated
    4. Apr 7, 2010 7:49 PM (in response to SharynLS)
    Re: Question about the biking.....

    Hi there,

    I'm excited for you and for your upcoming event! I have a sprint in about 2 months too. :-)


    The thing is, I didn't know how to really ride my bike. I rode one growing up. I jumped the curb, rode in dirt, & went over the handlebars a few times...

    But even after a few years of sprint tris, I rode not knowing or learning, how to ride more efficiently or stronger.


    When I decided to "learn how to ride" I changed too many things at once & then got stuck in total PANIC mode (road bike, clips, aerobars). And I was trying to train for my first iron-distance race, so I had tons of pressure/fears related to that.


    I hope you'll look through all the great technical articles on active in the tri & cycling section. Best things that helped me, cadence & gearing. I used to pedal 1,2,3 coast, 1234 coast etc. I drove my husband totally crazy when we rode together. But I didn't know then what I was doing was wrong.


    Have a great time on race day. I hope the weather is perfect for biking & maybe you'll even get a little push on the way back in.

    Enjoy! & tell us how it goes.



    Sara Cox Landolt

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