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, until 2014. 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 2010 to 2013.
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, until 2014. 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. From Oct 2013 to Oct 2014, I put in over a 100 hours on the bike, the most I have put in since 2011. It was my goal to put over 10 hours of bike training in a month from January through May of 2014. I was able to average over 10 hours a month through that time period, Jan-March were over 10 hours and April and May were a little under 10 hours. I was spending it at home on the trainer or at spin classes. It appears to have paid off. I had my highest average speed since 2008, I had my highest average triathlon speed, my fastest slowest speed, and one of my smallest ranges, except 2008, that I have ever had.
Interesting to 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.
I still am not able to get over the 23MPH "hump". My goal was to average 23.5MPH over a 10+mile course, either triathlon, duathlon, or TT. It has been my goal for a number of years. There are three years I have gone over 23MPH, 2008, 2010, and 2011. 2010 and 2011 are two years where spent the most time on the bike. Related? They are also two years I raced, especially 2010, a lot.
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 Speed
Total Training Time Compared to Average Bike Race Speed
Total Training Time Compared to Fastest Bike Speed
The outlier at the bottom of each plot, low average and fastest, even with high bike and training time, is the year I had a stress fracture and don't have many data points to contribute. Also, a lot of biking was easy, even though there was a lot of time on the bike.
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.
I think that I have shown with my ramp up in time and intensity, that I can get a bike improvement. After a number of years where I have been flat, the bump up this year showed improvement.
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. If I decide I am going to do a 70.3, I am going to have to increase bike time and intensity, the same for run (of course) well above 100 hours.
In 2015, I would like to keep about the same amount of time, averaging over 10 hours from Jan - May, but keep a higher intensity. If I decided to do a 70.3 in 2015, I think I need to look at averaging over 12 hours a month, and I would have to maintain that up to the month before the 70.3.
If I would like to be competitive (not sure how realistic that is) in my AG, and into the 44-49 AG, I am going to have to keep working on the bike. It seems that guys between 40-49 are pretty fast on the bike. As always, the trick if finding balance between all three.
As the two sayings I have heard many times go "You have to train faster to race faster" and "The only way to get faster on the bike is to spend more time on the bike" appear to hold true, yet again.
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, until 2014. 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 2010 to 2013.
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, until 2014. 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. From Oct 2013 to Oct 2014, I put in over a 100 hours on the bike, the most I have put in since 2011. It was my goal to put over 10 hours of bike training in a month from January through May of 2014. I was able to average over 10 hours a month through that time period, Jan-March were over 10 hours and April and May were a little under 10 hours. I was spending it at home on the trainer or at spin classes. It appears to have paid off. I had my highest average speed since 2008, I had my highest average triathlon speed, my fastest slowest speed, and one of my smallest ranges, except 2008, that I have ever had.
Interesting to 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.
I still am not able to get over the 23MPH "hump". My goal was to average 23.5MPH over a 10+mile course, either triathlon, duathlon, or TT. It has been my goal for a number of years. There are three years I have gone over 23MPH, 2008, 2010, and 2011. 2010 and 2011 are two years where spent the most time on the bike. Related? They are also two years I raced, especially 2010, a lot.
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 Speed
Total Training Time Compared to Average Bike Race Speed
Total Training Time Compared to Fastest Bike Speed
The outlier at the bottom of each plot, low average and fastest, even with high bike and training time, is the year I had a stress fracture and don't have many data points to contribute. Also, a lot of biking was easy, even though there was a lot of time on the bike.
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.
I think that I have shown with my ramp up in time and intensity, that I can get a bike improvement. After a number of years where I have been flat, the bump up this year showed improvement.
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. If I decide I am going to do a 70.3, I am going to have to increase bike time and intensity, the same for run (of course) well above 100 hours.
In 2015, I would like to keep about the same amount of time, averaging over 10 hours from Jan - May, but keep a higher intensity. If I decided to do a 70.3 in 2015, I think I need to look at averaging over 12 hours a month, and I would have to maintain that up to the month before the 70.3.
If I would like to be competitive (not sure how realistic that is) in my AG, and into the 44-49 AG, I am going to have to keep working on the bike. It seems that guys between 40-49 are pretty fast on the bike. As always, the trick if finding balance between all three.
As the two sayings I have heard many times go "You have to train faster to race faster" and "The only way to get faster on the bike is to spend more time on the bike" appear to hold true, yet again.
