Warm-up at least 20 min, gradually increase the intensity and keep your cadence high (95+) for the first 15 min. Then perform 3-5 hard efforts for :30 - :60 seconds. Rest for 5 min (easy low tension spinning) and then begin the test.
Note: The effort of the time trial should be just like a race, so go for it!
Complete the 30-min TT as follows: Start your Heart Rate Monitor (this should have an average HR function and lap record function). After 10 min, hit the “lap” button so that after your workout you have the average HR for the last 20 min. This is a very close approximation of your LHTR number. Noting your breathing will allow you to fine-tune your results in subsequent tests. Plug the number in for lactate threshold. Use Friel/Cycling (Go to Settings/Zones).
Your average watts for 30 min is known as your "CP30."
WU: 3 x 100 (25s each of k, R arm only, L arm only, sw
MS: The 200s are at T-pace plus :05 per 100.
The other intervals are relaxed swims with good technique.
50 (:15 RI)
100 (:15 RI)
200 (:40 RI)
300 (:60 RI)
200 (:30 RI)
CD: 100 EZ
Use your ave 100 pace from last week's Benchmark workout as your T-pace. If you did not do the benchmark swim, then swim at a moderately hard effort.
W/U: 17 min in ( )as follows:
(5 min Easy Spin build to C85-90
12 min – 3 x (1 min right leg, 1min both legs, 1 min left leg, 1 min both legs). Alternate 80% of the workload during right and left leg intervals.)
Set 1: 4 x 3 min Easy, Z1, RPE <10, CP<180 (sit in easy gear) 1 min RI. C90+
Set 2: 4 x 3 min Hard, Z4, RPE 15-16, CP60 (sit/stand big gear) 1 min RI. C80-85
Set 3: 4 x 3 min Hard, Z4, RPE 15-16, CP 60 (sit in big gear) 1 min RI. C80-85
C/D: Finish with easy spinning
W/U: 6 x 75 (25 dr, 50 sw) (:10 RI)
6 x 50 build by 25 (:10 RI)
6 x 100 best average. Note your times (:20 RI).
C/D: 250 EZ choice
Swim as fast as you can for the 6 x 100s while maintaining consistency between repeats.
Add your 100 times together and calculate an average 100 pace.
This will be your interval pace for future workouts until the next retest.
1-2 hrs. Moderate effort, cadence focused ride ride. Goal is to focus on an average cadence of 85 - 90 for the duration of the ride. Small ring (if you have a double, or middle if you have a triple). Speed is NOT important. You are working on fundamental pedaling skills and muscular endurance. Suggestion: 1 bottle of fluids /per hour & gel/nutrition approx every 30 min. Log what you eat and drink and any related notes.
20-30 min open water swim w/ partner(s), practice swimming straight and sighting.
200 swim, 300 Pull (B-3, B-4 by 50)
2 x 400 (1st 400, every 4th lap, swim heads up freestyle) (2nd 400, every other lap - no walls!)
W/U: 15 min in () as follows:
(5 min spin easy, build to C90+
5 min of :30 intervals, alternating between C80 & C100.
5 min, easy spinning, build to C95+)
M/S: 6 x :30 – Easy, Z1-2, RPE 12-14, CP 90
Spin up to maximum RPM and maintain for :30 (4:30 RI)
C/D: 5 min easy, comfortably high cadence.
*Spin up to a cadence where you start to bounce in the saddle,
back off slightly to smoothen out your pedal stroke.