March 7, 2018 – LAVAMAN Bike

March 7, 2018 – LAVAMAN Bike

Anchor Bike 

During the PEAK phase of our training we will dial in our Olympic distance race pace. We will bring the intensity/power output down very slightly from our lactate threshold efforts we here holding during our Build training block.

Warmup: 10 minute bike warm up routine

Main set: 60 mins of work

5 x 10 minutes at ~10% below your Functional Threshold Power – 90-93% of FTP (Low Zone 3) followed by 3 minutes easy recovery (Zone 1) between each set. This is about the level of intensity that you should hold during your bike portion of the race. These are not sprints and you should not finish the workout feeling completely exhausted. Try to maintain a cadence between 80-95 RPM.

Cooldown: 5 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.