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Training for Triathlon: Bike Workouts

Bike Workouts for Training for Triathlon

“Training for triathlon? Then you must check these bike workouts. Read more now!”

Bike Workouts for Training for Triathlon

Early spring is when you should get more specific with your sessions. You will be getting a little stale with long steady miles and the turbo trainer, so now is the time to speed up your riding.

Introducing some faster pace work into your training now will make the transition to racing later on a whole lot easier. The lighter and hopefully warmer evenings are perfect for short, snappy training sessions that will boost your fitness levels and won’t leave you too fatigued. Using your time on the bike wisely makes sense, leaving you more time to swim and run.

Most of us don’t have much free time after work, maybe an hour at most, but that’s still plenty. British Cycling lead coach, Chris Furber, thinks an hour is a perfect window of time. “The human body is designed to walk and run, so is neurologically and physiologically set up for those movement patterns. You can condition your body to follow a cycling movement pattern just by getting out on your bike regularly. If you stop cycling for too many days your body will quickly return to its normal walking state.”

MONDAY: THE HOUR OF POWER
Aim: To build strength and power
Tip: Try to hold your pace for the duration of the efforts. If you fade too much, try starting a little slower
Warm up:
• 15 minutes in a small gear, gradually bringing your heart rate up
Main set:
• 3×2 minutes hard and controlled, in a big gear + 90 seconds rests
• 4 minutes easy spinning
• 3×1 minute hard and controlled, in a big gear + 60 seconds rests
• 4 minutes easy spinning
• 3x30secs at maximum effort + 30 seconds rests
Warm down:
• 15 minutes in a small gear, gradually bringing your heart rate down

WEDNESDAY: SPIN TO WIN
Aim: A low load session designed to create pedaling efficiency
Tip: Pedal in circles, and don’t bounce in the saddle
Equipment A cycle computer that measures cadence
Warm up:
• 15 minutes in a small gear
Main set:
High/low cadence efforts
• 2 x (2mins spinning your legs at 110rpm, 2mins at 80rpm)
• 10 mins easy riding
• 2 x (2mins spinning your legs at 110rpm, 2mins at 80rpm)
Warm down:
•15 minutes in a small gear
More at Triathlon Cycling: One-Hour Workouts

Check out this video for more Triathlon Training – bike workouts:

More Reading for Training for Triathlon here:

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