This is the second of three posts were I will compare my training to my race performance. I previously posted my swim analysis.
I have compiled my bike data since 2007, to look at my performance compared to my training time. I have results for 2006, but no training data. I did not start tracking training data until 2007, which is unfortunate, since it would be nice to have training data from the start to compare performance data from the start.
I compiled all the bike speed data (TT, triathlon, and duathlon) and put that in a table with bike training time data and total training time data. The table and all charts below are data from October to October, except 2007 which is Jan-Sept, since I have no data from 2006. At the end of the year I put out my calendar year training data.
Click on the table enlarge.
Bike Data Table
My slowest bike speed for any given year does not vary much from year-to-year. Slowest time, 2008, was from Escape from Alcatraz, very steep, hilly course. Also, I was probably doing too much sight-seeing while riding. In reality, my bike data does not vary much from year-to-year, it is pretty flat. If you throw out my slowest from 2008 and take my next slowest, my range would be about 3mph for each year, except 2006 and 2008.
In 2006, my average bike speed is about 19MPH. I basically flattened out after 2008, averaging about 21.5MPH. After my injury in 2009, I also stopped paying for a coach in that year, I have not shown much improvement since then. I improved from 2006 to 2008. During that time the volume and intensity went up dramatically.
If you look at the data, I can train about 90+hours over the 12 month period, at the effort I am putting in, and stay consistent. The three years that I trained, and raced, the most 2008, 2010, and 2011, I had the fastest bike. 2008 had less bike than the other two, but it had a lot more running and swimming.
Also note, in 2006 I was riding a Lemond Sarthe road bike with clip-on aero bars and no race wheels. Starting in 2007, I raced with a tri-bike and race wheels. Also, 2006 is duathlons and TTs, no triathlons.
In 2013, my fastest, slowest, and average are all about the same as 2012. I was not able to get over the 23MPH "hump". I put in about the same bike time in the 12 month period, Oct 2012 to Oct 2013. I think I transferred a lot of my hard effort this last year into running and swimming, and did not put in the hard bike I had put in previous years. Hopefully, in 2014 I can get in more spin classes, which I think will help my speed.
I think I also need a refit on both my bikes. I had some nagging hip soreness after some of my races, and bike workouts. I think something has changed with me.
Select any of the tables below to enlarge.
Total Bike Training Time Compared to Average Bike Race Speed
Total Bike Training Time Compared to Fastest Bike Race Speed
Total Training Time Compared to Average Bike Race Speed
Total Training Time Compared to Fastest Bike Race Speed
When comparing my total training time, or bike training time, to average or fastest, the data points trend the same. So, no real correlation between the two, or they are directly correlated, but there does not appear to be a negative correlation between my total training time and bike speed.
As long as I am doing only duathlons, sprint triathlons, and olympic distance triathlons I can stick to the 70-100 hours. If I do a 70.3, or longer (IM not going to happen), I would need to increase my training time. To improve my speed, I will have to, have to, increase my output. I will have to train harder, not longer. I know over the last two years I have not put as much effort into training, even though I have put in the time. So, to improve that max speed and average speed I need to train harder. It has been said many times, "You need to train faster to go faster". This is something we all know, and I know, it just needs to be put into action. Ideally, in the 12 month period I would train over 100 hours and have structured speed work.
I have compiled my bike data since 2007, to look at my performance compared to my training time. I have results for 2006, but no training data. I did not start tracking training data until 2007, which is unfortunate, since it would be nice to have training data from the start to compare performance data from the start.
I compiled all the bike speed data (TT, triathlon, and duathlon) and put that in a table with bike training time data and total training time data. The table and all charts below are data from October to October, except 2007 which is Jan-Sept, since I have no data from 2006. At the end of the year I put out my calendar year training data.
Click on the table enlarge.
Bike Data Table
In 2006, my average bike speed is about 19MPH. I basically flattened out after 2008, averaging about 21.5MPH. After my injury in 2009, I also stopped paying for a coach in that year, I have not shown much improvement since then. I improved from 2006 to 2008. During that time the volume and intensity went up dramatically.
If you look at the data, I can train about 90+hours over the 12 month period, at the effort I am putting in, and stay consistent. The three years that I trained, and raced, the most 2008, 2010, and 2011, I had the fastest bike. 2008 had less bike than the other two, but it had a lot more running and swimming.
Also note, in 2006 I was riding a Lemond Sarthe road bike with clip-on aero bars and no race wheels. Starting in 2007, I raced with a tri-bike and race wheels. Also, 2006 is duathlons and TTs, no triathlons.
In 2013, my fastest, slowest, and average are all about the same as 2012. I was not able to get over the 23MPH "hump". I put in about the same bike time in the 12 month period, Oct 2012 to Oct 2013. I think I transferred a lot of my hard effort this last year into running and swimming, and did not put in the hard bike I had put in previous years. Hopefully, in 2014 I can get in more spin classes, which I think will help my speed.
I think I also need a refit on both my bikes. I had some nagging hip soreness after some of my races, and bike workouts. I think something has changed with me.
Select any of the tables below to enlarge.
Total Bike Training Time Compared to Average Bike Race Speed
Total Bike Training Time Compared to Fastest Bike Race Speed
Total Training Time Compared to Average Bike Race Speed
Total Training Time Compared to Fastest Bike Race Speed
When comparing my total training time, or bike training time, to average or fastest, the data points trend the same. So, no real correlation between the two, or they are directly correlated, but there does not appear to be a negative correlation between my total training time and bike speed.
As long as I am doing only duathlons, sprint triathlons, and olympic distance triathlons I can stick to the 70-100 hours. If I do a 70.3, or longer (IM not going to happen), I would need to increase my training time. To improve my speed, I will have to, have to, increase my output. I will have to train harder, not longer. I know over the last two years I have not put as much effort into training, even though I have put in the time. So, to improve that max speed and average speed I need to train harder. It has been said many times, "You need to train faster to go faster". This is something we all know, and I know, it just needs to be put into action. Ideally, in the 12 month period I would train over 100 hours and have structured speed work.
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