March 14, 2018 – LAVAMAN Bike

March 14, 2018 – LAVAMAN Bike

Bike (Optional bike/run brick)

For all of our longer workouts, make sure you have adequate nutrition with you. This is particularly important as our workouts go over an hour. Use these workouts as a good opportunity to practice race day nutrition. As a general rule, once a workout goes longer than an hour it is important to take some form of nutrition. A gel/gu is a great way to take in some extra calories after a workout passes an hour in duration.

Warmup: 10 minute bike warm up routine

Main set: 44 minutes of work focusing on our threshold pace with added power intervals. We will be varying the cadence and intensity during the main set. For those of you that are familiar with power, or have completed a Functional Threshold Power (FTP) test, I have included power ranges that you should aim to hold for each interval. Calculate the power you should aim to hold based on your own FTP.

4 sets of 10 minutes @ Lavaman race pace/effort (88-93% of FTP) followed immediately with 1 minute at max power/effort! 3 minutes of Zone 1 riding recovery between sets

Cool down: 5 minutes @ Zone 1. 40% of your FTP

If your environment allows for it, follow the bike with a short run. Try to keep the time between your bike and run to a minimum.

15 minute run off the bike. This is an unstructured run to give your legs the feeling of running off a hard bike effort. Keep the cadence high and stay light on the feet.

Notes: In Zone 2 you should notice your breathing and it should be moderately deep but steady and you should still be able to talk but not in long winded sentences. You should be able to sustain this sort of pacing for long periods if you have the open roads or long climbs so it’s not so hard that you’re getting exhausted but you’re still riding quickly at your own best ‘fast fun pace’. Both Zone 2 low and Zone 2 high should be comfortable with a little more effort in Zone 2 high.  When riding in Zone 3 you should be working hard and should have trouble holding a conversation.