March 7, 2018 – GNT Bike

March 7, 2018 – GNT Bike

Over the next couple weeks we are going to build our capacity on the bike and also increase our ability to pedal at higher RPMs for longer periods of time. Often time we want to target 80-90RPM during the race, but don’t worry if this is something you can’t do today – we will work on it.

Start off with the AK Athlete Bike Warmup

After the warmup:

3x Single leg pedaling x 30 seconds each leg

Steady bike with undulating efforts:
5 min moderate @ 80rpm – low zone 2
2 min easy @ 90 rpm (quick feet)
2 min easy
5 min moderate @ 85 rpm – Low zone 2
2 min easy @ 90rpm
Advanced: repeat the undulating effort 1 more time.

5 min easy (cool down)

Do not get the heart rate up too high, aim for 180 – age (i.e. if you are 30 do not exceed 150 heart rate)

Bike Zone notes:
Zone 3: 1 hour race pace, a few words, but heavy breathing, steady effort but working hard
Zone 2: sustainable for several hours, short sentences, but clear talking
Zone 1: very little resistance while pedaling, full conversations