On this edition of The Kona Edge we chat to Roger Hastie about his Ironman bike training. He shares all the important points with us like position on your bike, pedal stroke mechanics and whether cadence training makes a difference at all. We also find out what his favourite workout is and why he reckons you need to ride to feel in your training sessions.
BRAD BROWN: Welcome onto yet another edition of The Kona Edge, I’m Brad Brown, we head back to Singapore now once again and it’s a great pleasure to welcome Roger Hastie onto the podcast. Roger, thanks for joining us today.
Let’s talk the bike and let’s talk about some of the things that you do on it to get better. What are you currently riding by the way?
ROGER HASTIE: I’m riding a Quintana Roo, a 2012 model, I absolutely love it.
BRAD BROWN: It sounds fast.
ROGER HASTIE: It’s only as fast as the engine on it!
BRAD BROWN: I love it! Let’s talk about some of the things you’ve done on the bike that you reckon has given you a bit of an advantage. You touched on it in our first chat, about doing some stuff on an indoor trainer of late, are you finding that’s helping your cycling?
Position on your Ironman bike is crucial
ROGER HASTIE: Absolutely, just total return on investment, being able to zone in on the quality of work you need to do, work on your pedal stroke mechanics, your muscular strength development and efficiency come second to none.
BRAD BROWN: You talk about the pedal stroke efficiency, I find that interesting because often people will just get on the bike and just bomb out kilometer after kilometer, but you sound like you’re pretty analytical with regards to technique on the bike. We talk about technique in the pool, but how important is making sure your technique on the bike is up there and doing what it should be doing?
ROGER HASTIE: Obviously very important. I think bike position is equally important because that can impact your technique. The body does change over time, so certainly a lot of merit in checking your bike position as flexibility and adaptation of the body changes with experience, but also with age, dare I say?
BRAD BROWN: As far as workouts that you’ve done or type of training that you’ve done on the bike that you think has given you the biggest gains over time, what would you say, if you can pin it down to one thing, one thing you’ve done that’s really improved your bike performance?
ROGER HASTIE: For me, absolutely the longer interval training. So it’s 3 x 45 minutes at race pace tempo and effort, timing at sort of race, pace effort. Building with those into an Ironman, for me, is a key workout and it really gets the body tuned into what you’re facing at race day without taking you into the grey zone or the red zone with your training if you’re doing something.
BRAD BROWN: And that, particularly with your background with coming from that chronic fatigue, that’s pretty important?
ROGER HASTIE: Absolutely and just on the bike, I have Power, I have heart rate, I have cadence, but also you’ve got to learn to feel your effort cause you don’t know if any or all of those are going to be functioning race day and also your only guide at the end of the day, so for me, knowing how you’re feeling at a particular point in time. You’ve got your own on board computer, you go through a bit of a rollercoaster out there race day, not everything is going right at all times, so just being able to be intuitive to your effort and to the climatic conditions that are there, I think is really important.
BRAD BROWN: Roger, funnily, we’ve spoken at length about heart rate and Power meters on the podcast, but we haven’t really touched on cadence. Talk to me about the role that cadence plays in your training.
Is cadence important with Ironman bike training?
ROGER HASTIE: Cadence, for me, I have a race pace number that I try and target and that’s around 80 rpm. In terms of your actual cycling development, you for me, need to do a level of low cadence type work, pushing you to bigger gears, to build the strength and get the muscle as part of recruitment that you need to develop. Equally, I feel you’ve got to do a little bit of over pace cadence work as well cause there can be occasions where you run out of gears, for example on the way down from Hawi, so you never know when you may need that bit of buff over race cadences.
BRAD BROWN: That’s pretty interesting. Your favorite workout on the bike, what do you love doing?
ROGER HASTIE: I’m always partial for the coffee ride.
BRAD BROWN: You and me both!
ROGER HASTIE: They don’t help the Ironman time too much, but I think for me, I do love a long ride, but one that sort of progresses through the hours, just progressively increasing the tempo and finishing off strong gives you a lot of confidence, but also builds your aerobic capacity and fitness through the session.
BRAD BROWN: Brilliant. Roger, thank you so much for your time once again here on The Kona Edge, I look forward to catching up again next time to chat a little bit about your run.
ROGER HASTIE: Look forward to it Brad.