Spin out the legs from the run test. Have fun, this can be a commuting ride or trainer ride.
Complete in Zone 2. Goal is foot turnover of 90+rpm, relaxed forward lean, tall, proud form, steady breathing and focus.
High cadence and skills practice. Ride for 45-75 minutes, and practice turning, climbing, descending and riding on flats, all at as high a cadence as possible, preferably 90-100rpm. Heart rate will mostly be Zone 3. Have fun, and try to do this workout outdoors in an area where there is not much traffic. This is OK to use as a commuting workout.
This routine is designed to address notorious weak areas of a triathlete’s body, specifically the rotator cuff , gluteus medius, lateral movement and core. If desired, it can be used as a stand-alone workout in a pre-existing weight training program. You can also take any of the Main Sets (1, 2 or 3) in this workout and do them as an isolated workout. Warm-Up: Complete 3–5 minutes of aerobic exercise, such as jogging, cycling or elliptical trainer, then complete the following exercises. Main Set 1: Complete the following rotator cuff exercises as a circuit, 3-4x through, with 30-60 sec rest after each time through, before proceeding to the next Main Set. Main Set 2: Complete the following gluteus medius and lateral exercises as a circuit, 3-4x through, with 30-60 sec rest after each time through, before proceeding to the next Main Set. Main Set 3: Complete the following core exercises as a circuit, 3–4x through, with 30–60 sec rest after each time through, before proceeding to the next Main Set. Cool-down: Hold each of the following stretches for 6–20 seconds, and go 3x through. If heart rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.
20-25 minute aerobic run in Zones 2-3. Every 2-3 minutes, include a "pick-up stride" of 20 to 30 seconds of fast running where your focus is on maintaining good running form and getting your feet UP off of the ground quickly. Strides get you out of the rut of always running slowly (plodding), without adding undue biomechanical stress or inducing too much fatigue.
Pre-race bike. 30 minutes easy, including 6x2 minute hard race pace efforts with full recovery after each.
Pre race brick Bike about 30 minutes. Run 15 minutes (on race course if possible) Include 3-4 short, race efforts on each. Note landmarks. Tightens, get your gear organized.