Workout of the Month: The Big Loop

by Marilyn McDonald

Pretty much everybody who decides they want to do an ironman knows there are going to be some long rides. It usually varies on how many or how often for different people and different programs. Each athlete's ability and experience level also dictates the length of the long ride.

I am a cyclist at heart. I love riding my bike. The beauty about cycling is generally the more you can ride, the better you get. There does come a point where the work rate itself within the total hours of riding becomes key, but nobody can argue the importance of the big epic ride within the ironman build. It gives you the chance to practice pacing and nutrition, builds durability and endurance, and helps you embrace the mental challenges of being out there a long time.

When seeking out your big loop, think of something that is close to the terrain of your key race and will take approximately six to seven hours to complete. It's good to rally up three to five of your good buddies to join you. Company on days like this build memories and friends for life.

Here are two Big Loops I enjoy in my training bases:

Tucson, Arizona - Arvaca Loop
This one runs along the Mexican border and is 130 miles. It can be hot and windy. It allows for lots of time in the aero bars and is a nice flat to rolling course.
I take out the first two hours nice and social, then I stop to refuel. Once refueled, I do a good chunk of time riding steady and in the TT position. At half way, I like to have another quick stop to refuel. I feel it's important to keep stops quick. Once moving again, I take it easy for about 20 minutes to get rolling after the refuel. Then it's right back to a steady effort for the remainder.

Long rides like this require a commitment to a steady pace for a lot of the time so you're not lagging out there forever. The aim is to finish the ride strong and avoid being under-fueled at any point. I always cruise the last 20 minutes to home -- just spinning in and enjoying the rewards of completing such a long ride.
Boulder, Colorado - The Estes Loop
This one is an approximately 150km loop with a lot of climbing in the mountains. You climb for hours and you go up high in altitude. It's not a big ride in distance but due to the climbing it is all the challenge you need in a big loop.
With long rides like this, make sure that your big loop is one that takes enough time that you are challenged, no matter the actual distance.

It's fun to explore! You get to see a lot of things from your bike that you won't see by foot or car. So find something epic you'll be challenged by and you'll remember for years as war stories with your friends.