Tag: Bike

August 29, 2018 – Bike

August 29, 2018 – Bike

Bike/Run brick

This week’s group bike workout will be out at Kincaid. The plan is to ride the Jodhpur Loop 3-4 times. We will follow the ride with a short 15 minute run off the bike.

Meeting location: READY TO ROLL at 530 – Parking lot on the east side of the Sand Lake road, Raspberry road intersection.

Warm up:

Make sure you complete the full bike warmup found at akathlete.com/warmups

We will do a warm up lap as a group from the parking lot to the Chalet and back.

Main Set:

1 hour of continuous riding at a comfortable pace.

During the 60 minutes aim for 5, one-minute intervals where you push the pace. A gradual hill on the Jodhpur Loop is a great place to do this.

Optional: Immediately following the 60 minutes on the bike, transition to your running gear and run 15 minutes at a comfortable pace. The first few minutes (or longer!) are going to feel uncomfortable but this is normal. Keep your turnover high and stay light on your feet. Try to minimize your transition time into running shoes to mimic race-like conditions.

Cool Down:

5-10 minutes of easy jogging or walking

Notes: If you tend to ride in a higher gear and a low cadence, gear down to an easier gear as you get ready to come into your transition and spin at a higher cadence. This will help you feel more comfortable as you transition to the run.

July 18, 2018 – Bike

July 18, 2018 – Bike

Bike/Run brick

This week’s group bike workout will be out at Kincaid. The plan is to ride the Jodhpur Loop 3-4 times. We will follow the ride with a short 15 minute run off the bike.

Meeting location: Parking lot on the east side of the Sand Lake road, Raspberry road intersection.

Warm up:

Make sure you complete the full bike warmup found at akathlete.com/warmups

We will do a warm up lap as a group from the parking lot to the Chalet and back.

Main Set:

1 hour of continuous riding at a comfortable pace.

During the 60 minutes aim for 5, one-minute intervals where you push the pace. A gradual hill on the Jodhpur Loop is a great place to do this.

Immediately following the 60 minutes on the bike, transition to your running gear and run 15 minutes at a comfortable pace. The first few minutes (or longer!) are going to feel uncomfortable but this is normal. Keep your turnover high and stay light on your feet. Try to minimize your transition time into running shoes to mimic race-like conditions.

Cool Down:

5-10 minutes of easy jogging or walking

Notes: If you tend to ride in a higher gear and a low cadence, gear down to an easier gear as you get ready to come into your transition and spin at a higher cadence. This will help you feel more comfortable as you transition to the run.

July 11, 2018 – Bike

July 11, 2018 – Bike

BIKE

As a deload week the ride this week is an easy 90 minute ride and can be complete on a road or mountain bike.

If you are racing the Xterra Hammerman tri, get out on the bike course and become familiar with the course. Email Lee or Noel if you need the course map.

 

July 4, 2018 – Bike

July 4, 2018 – Bike

BIKE

This weeks bike workout can be done on a road bike or mountain bike:

We will the workout is a progression off of last weeks bike workout.

4 sets of:
– 3 min Moderate
– 3 min Hard
– 3 min Moderate
easy spin 10 minutes between each set

Depending on where you end do a 10-20 minute cool down.

June 27, 2018 – Bike

June 27, 2018 – Bike

BIKE

This weeks bike workout can be done on a road bike or mountain bike:

The workout is a progression off of last weeks bike workout.

3 sets of:
– 3 min Moderate
– 5 min Hard
– 3 min Moderate
easy spin 10 minutes between each set

Depending on where you end do a 10-20 minute cool down.