Sarah Haskins CLERMONT, FLA.
Age: 33
Credentials: Thirty-one professional wins, 2012 USA Triathlon Elite National Champion, 2011 Pan American Games Gold Medalist, 2008 Olympian
Favorite bike workout: “For non-draft Olympic-distance preparation, my favorite workout consists of descending intervals starting slightly easier than 40k pace and finishing slightly faster than 40k effort. I start with a 15-minute warm-up followed by a 15-minute build from moderate intensity up to just slower than 40k pace. Then 5x6 minutes with 90 seconds recovery between each. Descend each effort as #1, #2 are just slower than 40k pace, #3 and #4 are at 40k effort, and #5 and #6 are just above 40k effort, finishing with a 10-minute easy cool down.”
Cycling tip: “Make sure you are maintaining a proper cadence during training and racing. Riding in too big of a gear can really fatigue your leg muscles and hamper your run. Focus on keeping a steady, smooth cadence and pedal stroke.”
Andrew Starykowicz WAUCONDA, ILL.
Age: 31
Credentials: 2012 Ironman Florida Champion, Ironman bike split world record, 2011 Rev3 Race Series Champion
Favorite bike workout: “My favorite Ironman workouts are the easy, long days. I usually ride 5-6 hours at 17-19 miles per hour.”
Cycling tip: “Do drills like you would for swimming or running. Focus on body position, body motion and pedal technique. Use the early morning or late afternoon sun by looking at your shadow and minimizing the movement playing with both high and low cadences.”
Meredith Kessler SAN FRANCISCO, CALIF.
Age: 35
Credentials: 2013 Ironman 70.3 U.S. champ, five-time Ironman champion
Favorite bike workout: “Done on the CycleOps Trainer, this set is a Purplepatch favorite that I have loved to do the last several years to really remain focused and to really try to work on higher cadence throughout. First, warm up for 30 minutes, smooth building from Z1-HZ2 and cadence from 70-95. For the pre-main set, transfer good pedaling into endurance RPM builds.”
2x5 min LZ3 at highest sustainable RPM with 30 sec easy Z1 between each
2x4 min MZ3 at highest sustainable RPM, 30 sec easy Z1 between each
2x3 min LZ4 at highest sustainable RPM, 30 sec easy Z1 between each
2x1 min MZ4 at highest sustainable RPM, 30 sec easy Z1 between each
5-10 minutes of easy spinning in Z1 to re-group.
Main Set: 1x5, 2x4, 3x3, 4x2 minutes at same high RPM, but at a slightly higher power load, focusing on transferring form and fluid pedaling as load goes up.
1x5 min at MZ3 with 1 minute easy following
2x4 min at HZ3 with 1.25 minute easy between
3x3 min at LZ4 with 1.5 minute easy between
4x2 min at HZ4+ strong with 1.75 minute easy between
5-10 minutes easy Z1 spinning
10x30-45 seconds at max power and highest sustainable cadence with 1:15 easy between each. Cool down
Cycling Tip: “Although nothing beats riding outside on a warm summer day, maintain your bike fitness by adding indoor cycling to your training repertoire. When the conditions are icy and dangerous outside, beef up your keystone sessions on the trainer. These quality, efficient and controlled sessions will marinate and translate into some crucial training. Some of my favorite and most productive training moments occur when I’m on the trainer and very intently get into the rhythm and visualization of these calculated and priceless sessions.”
USATRIATHLON.ORG USA TRIATHLON 23
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