Long Rides
Your weekend bike session says "Endurance" in your program. What does that mean exactly? Well now the off-season is behind us it doesnt necessarily mean rolling through the hills at Zones 1 & 2. It has a bit more relevance and importance.
Generally we can rely on the long session to give us an opportunity for a good chunk of low intensity work that develops not only aerobic endurance but muscular endurance. But now it's in-season it's a chance to make it a chance to practice race specifics.
If Ironman is the goal then use it to practice race power and trial your hydration and nutrition strategies. Do these sessions with nutrition. 0.5g/kg body weight at a minimum but also at race intake levels of 1g/kg and above. Spend lots of time on the TT and in the bars. Try to be specific about the course if possible with respect to terrain. Practicing IM power wont be hard so its also a chance to do some work slightly above goal power to develop strength especially in the back half of the ride..
If middle distance is your thing, long rides are mainly done below your goal power so you would definitely benefit from some 10-15min efforts at goal power. You should also be using nutrition and hydration as per above so you are fuelling your session and facilitating good recovery for the next session. Again, time on the bars and on the TT is very beneficial.
The short course athletes are gaining benefit mainly from the Vo2max benefits from longer sessions at lower intensities. This peripheral adaptation is critical to improving your FTP by improving the body's ability to a) combust lactate and b) use more fat for fuel rather than the limited glycogen stores. For the short courser it's a great session.
The biggest challenge thrown into the mix of long rides is riding with others. There's no doubt the benefit of riding with others on the weekend and it's a win-win for connecting with mates, having fun and getting good training in. Just make sure it's a good steady aerobic pace for all and it is SAFE. Mixing levels of athletes is dangerous and sometimes counter-productive if you are either on the limit or pedalling along at under 50% of FTP. Most crashes on the bike occur on the weekends. Just be aware of it and stick to the basics and you will reap the rewards.
As the season progresses I will be taking all this into account as we plan sessions. Who you are riding with, are you indoors or outside, what is the race we are targetting? All important points that aren't always solved with a few efforts thrown into Training Peaks.