Many times triathletes train at just one speed: slow and steady.
It’s easy to neglect your top end if you’re just focusing on completing miles each week. However there is a huge benefit for triathletes to incorporate high-end anaerobic endurance repeats within a workout to stimulate fast twitch muscle fibers. By including these super-fast short intervals within a bike session once a week, you’ll be stronger and faster over the long haul.
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Dave
Warm Up
15’ and include 6 x 15” standing to stretch out your hips and back.
1st Set
8 x 75”
Rest Interval (RI) 3’ between repeats.
The effort on these is your highest sustainable output. No slacking!
Odd Intervals
Start the odd number repeats with 15” standing, sit down, then stand during the final 15” of each interval.
For example here’s what the odd numbered intervals will look like: 15” standing + 45” seated + 15” standing. Complete this in your choice gear or Time Trial Gear (TTG).
Even Intervals
Even numbered repeats are 45” seated in your TTG, then alternate 5” standing and 5” sitting for the final 30” in a bigger gear. The gearing during the last 30” should be: standing at 62 – 68 rpm and sitting at 74 – 78 rpm.
Cruise for 15’ at the end of the set at your aerobic intensity or below.
2nd Set
Again these intervals are fast. The recovery or rest interval (RI) between repeats is 1’ here and it’s important to go very, very, very easy before you begin the next repeat to expedite the clearing of muscle acidity.
4 x 25”
Standing in TTG
RI 1’
4 x 50”
Start in one gear easier than your TTG and shift to your TTG after 15”; shift up one cog again at 25”; shift up another cog at 35”; then stand for the final 15”.
RI 1’
Cool down.
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