January 17, 2017 – Bike

January 17, 2017 – Bike

Anchor Bike 

Let’s build on last week and boost our lactate threshold efficiency on the bike – an important component when racing Olympic distance triathlons 

Warmup: 10 minute bike warm up routine

Main set: 32-53 mins of work

5-8 x 4 minutes at just above your Functional Threshold Power (or slightly faster than your Olympic triathlon bike pace – Zone 3) followed by 3 minutes easy recovery (Zone 1). The work intervals are not all out sprints and you should not finish the workout feeling exhausted. Over the next 7 weeks we will gradually increase the work interval and overall volume at that lactate threshold pace. Try to maintain a cadence between 80-95 RPM.

Cooldown: 10 minutes @ Zone 1

Notes: In Zone 3, or your lactate threshold pace, breathing should be very deep, conversation would be limited to a word or two here and there but breathing is still controllable and not ragged or gasping. This should be about as hard as you can ride and still have controlled deep breathing. When riding in Zone 1 you should hardly notice your breathing at all.