sub 1hr 40k triathlon bike leg

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Permalink Reply by Julian Downing on January 14, 2011 at 5:54pm

Hi Tristar,

 

Three tips that work for me:

 

1. Add some endurance intervals sessions into your weekly cycling programme. I regularly do 5min interval sessions - warm up 5mins / 5min interval (progressively build up the ave mph until your well over 10/25 mile TT race pace) + 5min Rest @ 17mph - Repeat x2 to x4 times; warm down. These are hard sessions!

 

2. Join a cycling club if you havent already and slot their weekly 10mile TT into your weekly routine.

 

3. Add some weight sessions into your programme (primarily squats) to build muscular strength.

 

What sort of rides do you do weekly?

 

Cheers

JULIAN

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Permalink Reply by Tristar on January 14, 2011 at 6:50pm

Hi , thanks for the speedy, reply I'm doing mainly base miles at the minute consisting of 2-3 hr long rides with the intent on doing some faster work in  the coming weeks . Ps I'm doing the odd session on the turbo which 20 x 2 mins with a recovery of 1 min ... It's quite a tough session but probably need to extend rep and lenghthen recovery ?  

Julian Downing said:

Hi Tristar,

 

Three tips that work for me:

 

1. Add some endurance intervals sessions into your weekly cycling programme. I regularly do 5min interval sessions - warm up 5mins / 5min interval (progressively build up the ave mph until your well over 10/25 mile TT race pace) + 5min Rest @ 17mph - Repeat x2 to x4 times; warm down. These are hard sessions!

 

2. Join a cycling club if you havent already and slot their weekly 10mile TT into your weekly routine.

 

3. Add some weight sessions into your programme (primarily squats) to build muscular strength.

 

What sort of rides do you do weekly?

 

Cheers

JULIAN

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Permalink Reply by Julian Downing on January 17, 2011 at 5:24pm

 

That all sounds sensible....yes probably would be beneficial to introduce some turbo sessions with longer  (5min?) intervals/RI's.

 

Couple of other thing's Id consider. 1) how long do your long rides really need to be - if your max race distance is 25miles (1hour) then probably little benefit going over say 2hours in training - sacrifice time here for more speed sessions. The other killer session that works for me in tri is bricks - i regularly follow a bike ride with a 20min run...

 

Tristar said:

Hi , thanks for the speedy, reply I'm doing mainly base miles at the minute consisting of 2-3 hr long rides with the intent on doing some faster work in  the coming weeks . Ps I'm doing the odd session on the turbo which 20 x 2 mins with a recovery of 1 min ... It's quite a tough session but probably need to extend rep and lenghthen recovery ?  

Julian Downing said:

Hi Tristar,

 

Three tips that work for me:

 

1. Add some endurance intervals sessions into your weekly cycling programme. I regularly do 5min interval sessions - warm up 5mins / 5min interval (progressively build up the ave mph until your well over 10/25 mile TT race pace) + 5min Rest @ 17mph - Repeat x2 to x4 times; warm down. These are hard sessions!

 

2. Join a cycling club if you havent already and slot their weekly 10mile TT into your weekly routine.

 

3. Add some weight sessions into your programme (primarily squats) to build muscular strength.

 

What sort of rides do you do weekly?

 

Cheers

JULIAN

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