Why We Use Time-Based Training
Training rides are set by time, not distance, because speed varies widely between athletes.
Factors that affect how long a ride takes include:
Terrain and elevation
Weather conditions
Bike and equipment
Fitness and experience level
Time in the saddle is what builds endurance and race readiness—not hitting a specific mileage number.
Building Endurance Without Overtraining
IRONMAN endurance is built gradually and consistently over many months.
Fitness comes from repeated, structured training—not one very long ride
Riding full race distance regularly would require excessive recovery and increase injury risk
Long rides and long runs must be balanced to allow quality training week after week
The goal is to arrive at race day fit, healthy, and fresh, not exhausted.
Efficient Long Rides
Long rides typically build up to around 5 hours, often including:
Race-pace efforts
A short brick run to simulate race conditions
This approach provides better training stimulus than riding very long distances at an easy pace.
Weekend sessions are designed to be:
Time-efficient
Effective
Realistic for athletes balancing work, family, and social commitments
Spending the entire day riding slowly offers limited additional benefit.
Confidence & Race Preparation
If completing a longer ride (e.g. ~100 miles / 160 km) helps your confidence:
Schedule it around 6 weeks before race day
Treat it as a confidence-builder, not a regular requirement
Fuel properly during long rides:
Aim for 100–150 calories of carbohydrates every 30 minutes
After your longest training rides—combined with a proper taper—you’ll arrive on race day feeling strong, prepared, and confident.
Key Takeaway
Smart, time-based training builds IRONMAN endurance more effectively than chasing distance. By training consistently and efficiently, you’ll avoid burnout and reach race day ready to perform.
Copyright MyProCoach® Ltd © May 2018. All rights reserved.
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