I’ve been reading Triathlete magazine, and found some good bike workouts in them. I’m writing them down here so I can refer back to them to incorporate these into my plan for my later races. Up to now, I have been doing my spinervals “No Slackers Allowed” DVD on my trainer for hard interval training. Spinervals has been great for my bike skills (I may even buy more of their programs) but am always looking for variety in my workouts to keep it interesting!
Olympic Distance Workouts, From the May 2006 Edition:
30×30
Do this workout once per week, for 6-8 weeks in your training. After a 15 minute warmup, do 30 seconds at VO2 Max with 30 seconds easy spin/recovery. Repeat 10 times. 15 minute cool down.
Breakdown
Now that you’ve done the 30×30 for several weeks, you are ready to move onto the Breakdown. Do this workout 4 times in the 1-2 months prior to race. On a 40k route, alternate 3 minutes at race pace plus 1-2 miles per hour, then 1 minute of easy spinning. Repeat this the whole course.
20k Time trial
Just before your taper, do a 20k Time trial at your 40k race pace.
Favorite Ironman Workouts, From April 2006 Edition:
Strength Endurance Session – Bilinda Granger’s favorite bike workout
Warm up with an easy 25k miles while riding to the base of a climb (not a problem for me with all the hills we have!). Do six hill repeats in descending gears. Do each climb seated, with every other one in your aerobars. Each climb should be under 7 minutes, with a recovery spin down the hill, followed by a 20 minute time trial.
- Two repeats in 53-23
- Two repeats in 53-21
- Two in 53-19
- Last one in 53-17.
- Basically, start out in the big chain ring in both front and back. Then move the back down one gear each time. Yikes, big chain ring on the front up a hill šÆ ?
After the last ascent, go right into the 20 minute time trial. Then 25k easy spinning back home. Wow, this sounds really hard.
80k negative split ride – Emma Snowhill’s favorite workout
Do 20k easy, 20k moderate, 20k moderately hard, and 20k hard. Good off season workout which can be done by feel and not be a slave to your HR monitor/stopwatch.[/quote]
I really have to subscribe to this magazine. Great stuff! http://www.triathletemag.com/