Bike Training
MORE BANG FOR YOUR BUCK ON THE BIKE
By Mackenzie Lobby
If here’s one thing in life money can’t buy, it’s time, and it’s no secret that triathlon training demands a whole lot of it. There is the swimming, the biking and the running. Then there’s strength training, recovery, equipment upkeep, and the list goes on. Since most of our daily calendars include commitments to family and work first and foremost, the real challenge often lies in fitting in the training, rather than the training itself.
Perhaps the biggest culprit when it comes to time is the bike.
“We’d all love to get in three-hour bike rides each day, but that’s just not realistic,” said Lee Gardner, president of Trismarter Triathlon Coaching and Nutrition in Colorado Springs, Colo. Indeed, an equivalent bike workout can take up to three times longer than a run. What’s more, there’s all the equipment and maintenance, from pumping up your tires to checking your chain. In the end, these things add precious time onto an already lengthy workout.
COACH LEE GARDNER’S SAMPLE TRAINER WORKOUT
This workout works on building bike-specific leg strength at a low cadence and improving neuromuscular activation through short max efforts.
DURATION: 1 hour
WARM-UP:
■ 10 minutes building from Heart Rate Zone 1-2 to 2-3.
■ 6x30 seconds (per leg) of single leg pedaling at 85-95 rpm with 30 seconds recovery spinning (both legs pedal).
MAIN SET:
■ 2x5 minutes pedaling 50-60 rpm @ Zone 3 HR. 3 minute rest interval spinning at 90+ rpm (low effort, but high cadence).
■ 2x20 seconds max effort on 1:40 Z1-2 recovery interval.
■ 2x5 minutes pedaling 50-60rpm @ Zone 3 HR. 3 minute rest interval spinning at 90+ rpm (low effort, but high cadence).
COOL DOWN:
■ 10+ minutes of easy spinning. Keep your cadence relatively high (85+ rpm)
COACH JACKIE ARCANA’S SAMPLE TRAINER WORKOUT
This workout emphasizes both strength and speed by having you bike two long, hard efforts and several short sprints.
DURATION: 1 hour
WARM-UP:
■ 10 minutes easy, going through all the gears.
MAIN SET:
■ 2x20 minutes Olympic-distance race pace efforts with 5 minutes easy in between.
■ 3-10 Tabatas max effort (start with 3 and work up to 10). These are all-out efforts for 20 seconds in any gear you like. You can change gears before, during or after each interval. Take 10 seconds in between each one to recover.
■ Spin over 100 rpms for one minute after these Tabatas.
COOL DOWN:
■ 5 minutes
30 USA TRIATHLON FALL 2013
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