5 Weeks to a Fast Bike Split: Level 3: BK Coaching

Average Weekly Training Hours 14:58
Training Load By Week
Average Weekly Training Hours 14:58
Training Load By Week
Sample Day 3
1:30:00
1:30 (strength)

90′, strength. After warming up, include 5×5′ (3′) low RPM hills or trainer intervals. #1–2 at 70 RPM, Zone 2; #3–4 at 60 RPM, Zone 2–3; #5 at 50 RPM, Zone 3. Performance Pointer: During hill training, check for a relaxed upper body. Hands should be lightly gripping bars and arms should be soft at the elbows and relaxed.

Sample Day 3
0:45:00
2000-3000

Interval session with sets at goal race pace

Sample Day 4
1:30:00
1:30-2:00 brick

Bike: 60–90′, aerobic. Zone 1-2, flatter terrain.
Run: 30–45′ off the bike, as 15–20′ Zone 3–4, the balance in Zone 2

Sample Day 5
0:45:00
2000-3000 (aerobic/strength)

2000-3000 aerobic swim. Include strength set with paddles/pulling.

Sample Day 6
3:00:00
3:00-4:00 (pace work)

3–4 hours, pace work. After warming up, do 4×20″ (40″) pickups at 90% of max speed. 5′ easy. Do 4×30′ (10′) Zone 3 on goal race course terrain.

Sample Day 6
1:00:00
2500-3500 (endurance/speed)

Swim with longer sustained efforts, finish up with 25/50 yd sprints.

Sample Day 7
3:00:00
3:00-4:00 (aerobic/hills)

3–4 hours, hilly aerobic. Zone 1–3, mostly Zone 2. Performance Pointer: Keep climbs above 70 RPM, flat terrain at 90–95 RPM and descents at 100+ RPM. Keep pedaling at all times and plan to ride these base rides non-stop.

Coach BK
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Brave Soul Coaching / Racing, LLC

What describes me best ... I am a very goal oriented person that is always striving to learn more, do more and find that next best version of myself. Each athlete I coach gets very individualized attention, concerning all aspects of health and well being. I deliver training plans weekly and month based on feedback on works and other aspects that my athletes communicate to me. My philosophy is to be healthier and happier at the end of your goal race. Ready to take on that next big challenge.