Was this you?

All right, someone did a blog search for Steve Larsen’s "four-hour per week" training schedule as posted on Slowtwitch. It was that particular program that helped Steve clock a new bike course record at the California 70.3 event. If you happen to be the person searching for that program, let me just say that I thus far hadn’t posted it. But I can. Aw heck, why not? Here it is (bike only):

"To ride fast, you have to ride fast. Uncomfortably so if you actually want to improve and get faster. Then position. A lot of strong riders give away free speed, but a good position will get you nowhere if you don’t learn how to suffer and ride out of your comfort zone once in awhile."

Steve Larsen – dad, triathlete, mtbiker

Mon 2/11/08 Bike: Trainer, 30’, 10.5 miles, med/hard pace, 24 – 25mph, powercranks.

Tue 2/12/08 Bike: 90’, 30 miles, steady 130 -140 HR, w 15’ tempo 155-170 on hills home. Powercranks.

Wed 2/13/08 Bike: 90’, 32 miles, steady less than 140 HR, up to 155 for last 30’. Powercranks.

• Fri 2/15/08 Bike: 30’, 10.5 miles, trainer steady at 1300 -135 HR, powercranks.

Mon 2/18/08 Bike: 30’, 10.25 miles, 137 avg HR. Powercranks.
Bike: 30’, with 8’ max sus. Speed test. 3.63 miles (27.22 mph), avg 167, max 184. Powercranks. Will base training intensity off this test.

Tue 2/19/08 Bike: 90’, 31 miles, 6 x 10’ x 3’ @ 24-24.6 mph, 90 -100 rpm, controlled hard 155-157 HR. Trainer. Powercranks.

Wed 2/20/08 Bike: 80’, 28 miles, 5 x 12’ x 3’ @ 24 – 24.5 mph. 155-158 HR. Trainer, Powercranks.

• Fri 2/22/08 Bike: 30’, 9.5 miles, easy with 7 x 10” sprints to 800 + watts.

• Sat 2/23/08 Bike: 120’, 42.5 miles, with 6 x 15’ x 5’ @ 24 – 24.5 mph. Trainer, Powercranks. Bike: 30’ @ 24 – 24.5 mph. Trainer, Powercranks.

• Sun 2/24/08 Bike: 30’, 10 miles, EZ, trainer, Powercranks.

Tues 2/26/08 Bike: 60’, 15 miles, hills, 6 x 5’ x 2’ uphill @ 336 watts avg. (320 -350 w range), HR to 160.

Wed 2/27/08 Bike: 155’, 59 miles, TT Bike, Powercranks, avg 22.1 mph, 137 HR. Steady.

• Sat 3/01/08 Bike: 165’, 42 miles, 9 x 10’ x 1’ @ 24 – 25 mph. trainer, powercranks. Bike: 60’, Hills, 15 miles, 6 x 4:40 uphill, 336 watts avg.

Tue 3/04/08 Bike: 70’, Hills, 5 x 6:00 uphill at 336 watts avg. Controlled pace, seated. Road Bike.

Wed 3/05/08 Bike: 63’, 25 miles, 3 x 20’ x 1’ @ 24 – 25 mph. Tough after morning hill run. Trainer, Powercranks.

• Fri 3/07/08 Bike: 30’, 10 miles, easy. Trainer, powercranks. Tired. Over did it wed.

• Sat 3/08/08 Bike: 30’ 10 miles, easy. Trainer, powercranks.

Mon 3/10/08 Bike: 150’, 50 miles, 142 HR avg.

• Wed 3/12/08 Bike: 145’, 50 miles, 143 avg. Much better than Monday. TT Bike, Powercranks.

Fri 3/14/08 Bike: 40’, 15 miles, 5 x 3’ x 3’ 370 watts avg. 27.5 mph. Trainer, powercranks.

Sat 3/15/08 Bike: 195’, 70 miles, 142 avg., build last 20’ on hills. TT Bike, powercranks.

Sun 3/16/08 Bike: 135’, 50 miles, avg 137 HR.

Mon 3/17/08 Can’t remember.

• Wed 3/19/08 Bike: 90’, 35 miles, 6 x 10’ x 5’ @ 24 -25 mph (330 watts), 155 HR on efforts. Trainer, powercranks.

Fri 3/21/08 Bike: 90’, 33 miles, < 145 HR. trainer, powercranks.

Sat 3/22/08 Bike: 315’, 105 miles, avg 140 HR, with about 40 -60’ @ 155-170 HR. TT Bike, felt good.

Sun 3/23/08 Bike: 140’, 52 miles, < 145 HR

• Tue 3/25/08 Bike: 30’, 10 miles, 5 x 1’ x 4’ (370w/200w).

• Wed 3/26/08 Bike: 30’, 10 miles, 6 x 4’ x 1’ (330w/200w)

Fri 3/28/08 Bike: 60’, 20 miles, easy.

Sat 3/29/08 CA 70.3 14th place, fastest bike split. No watch or HR Meter, by feel. Held back on bike and swim, could have gone 3’ faster on bike fairly easily, not sure what it would have done to my run. Felt good for about 8 miles of run, then faded (bonk) pretty badly.

So there it is. I’m actually struggling with a whole ton of congestion from a head cold at the moment, so don’t count on anything interesting from me today. Just wish me luck on feeling better, would ya?

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