Posts Tagged ‘triathlon cycling’

ImageShort Intervals is the plan for this workout. Two minute steady state intervals and some :60 sec intervals w/ short rest make up this weeks plan. Start out with a standard warm up of :30 sec fast and :30 sec easy. Add some gears as you go while keeping the pace consistent.

The 1st set consists of four 2 min intervals with :60 sec or recovery.  The key on these is to maintain the same effort / pace for the entire 2 minutes. Start off in your base gear for 2 minutes and maintain 93-97 RPM (or +/- 5 watt variation) for the entire 2 minute interval.  Take 1 minute easy by backing down 2 gears or shifting to your small chainring. Next interval is base gear +2 maintaining 83-87 RPM for the entire 2 minutes. Take another 1 minute easy. The third interval is base gear +3 @ 78-82 RPM with another :60 sec easy. The fourth interval is in base gear -1 @ 98-102 RPM. Then take 2 minutes easy before hitting the next set.

Next is a set of 1 minute intervals with only 20 seconds recovery. Start off in base gear for :60 sec @ 90 RPM with :20 sec easy. The next one is base gear -1 at 100+ RPM for 1 minute with :20 sec recovery. The 3rd interval is base +1 @ 95 RPM (tempo pace) with another :20 sec off. Fourth interval is back to base gear for another minute. Next is another tempo pace interval at base gear +1 @ 95 + RPM. The final interval is at base -1 @ 100 + RPM. Take 2 minutes easy to get the hear rate back down.

The 3rd set is the same as the first, 4 x 2 minute steady state intervals with 1 min off inbetween. Finish up with a 10 min cool down.  I finished up this one with a 10 min fast run off the bike to start getting used to doing bricks again.

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This workout can be done on the road as well but is best completed on a trainer. After a longer warmup of almost 15 minutes, you will perform 5 sets of 4 minutes at your threshold pace or 100 RPM in your flat road gear. There are 2 minute recoveries between each of the sets. The key to this workout is to maintain your RPM and / or Power output from the first set all the way through to set number five. Longer cool down on this one as well to be sure the legs are receiving all of the benefit of the workout efforts.

This is another great, early season triathlon or time trial type workout to help determine your fitness level.

This will be the first of many indoor time trial cycling workouts geared towards triathletes. These are the hardest to do but are have the most impact when teaching our bodies to push bigger gears more efficiently and at higher RPM’s.

In this workout, there are 2 sets of 10 min time trials with a 5 min recovery between sets. The speed ramps up throughout the set and ends up at 120 RPM’s or faster for the last 60 seconds. The last set is what I call 20 second killers. Twelve sets of: 20 seconds easy, 20 seconds @ 120 RPM, 20 sec easy and 20 sec standing sprint.

Hard but effective workout that should only be done 1-2 times per month.