Full IRON 140.6 Bike Competition Phase Training (Triathlon HV-8w)
Using TrainerRoad Workouts
In what amounts to as much a battle of will as one of physical capability, ultra-distance triathletes have to demonstrate exceedingly high levels of fitness & mental fortitude. These Build blocks will address both via longer, slightly less intense, but no less challenging workloads.
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||8:53 hrs||6:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||8:53 hrs||6:00 hrs|
Sample Day 1
The best place to do this is on the trainer. Use the trainer, just be sure you push yourself on the main set. WEAR YOUR HR STRAP. It's critically important to gather that data and sync it with TrainingPeaks.
Spend the first 20 Minutes getting warmed up. Start with an easy spin and increase the effort from there. Do not cut the warm up short.
Perform a 30 minute time trial. I want you to go AS HARD AS YOU CAN for 30 minutes. The ENTIRE 30 minutes. If you start out very hard and have to back off a bit, thats fine, but never stop. Keep going hard.
Spend the final 10 minutes cooling down with an easy spin
Log how you feel in TP and upload the file please.
Sample Day 1
The Ramp Test is an assessment workout that uses gradual increases in Target Power to push you as hard as possible over the course of a fairly short but demanding, continuous effort.
The first half of the workout takes place at low enough intensities that you should not require any extra warming. It begins with a very light 5 minutes of easy pedaling around 50% of your FTP, and then Target Power slightly increases every minute, on the minute. Simply match your watts to the Target Power and hang in there for as long as you can.
Typically, the test lasts between 16-20 minutes and really doesn't feel too uncomfortable until those final few minutes. At that time, it's imperative that you really push yourself. Keep turning those pedals over until you simply cannot maintain Target Power any longer.
There is no requirement to finish your final minute in order to get a proper FTP estimate, and even lasting a few seconds into your final step will influence your new FTP estimate. Every second counts.
Stay seated for the entire test, and don't worry about any specific cadence. Simply turn the pedals until you can't reach the goal power any longer. The test is complete as soon as you are unable to pedal or your watts begin dropping, and there is no benefit to continuing once your watts start to fall.
Good luck, ride hard!
By following a tightly structured assessment protocol, riders can assess/reassess possible changes in fitness at any time of their training season.
This short effort attempts to use a demonstration of your maximum incremental capabilities to ballpark your FTP, once reduced.
This test shouldn't require full recovery ahead of testing, but you should be reasonably rested and properly motivated so you can put forth a true all-out effort during those final, very important minutes.
Sample Day 3
Polar Bear is 120 minutes of continuous riding where you'll spend 105 minutes between 80-85% FTP.
Tempo rides are the height of aerobic endurance and while rather uncomfortable, they aren't too stressful to keep you from spending pretty long durations at a productive work level that isn't too demanding in terms of recovery.
This is where most long-course triathletes will live for hours at a time. This is also where a lot of time is spent during any long road ride.
Use portions or entireties of these intervals to work on riding in your aerodynamic position without sacrificing power. Try to do so with a cadence above 85rpm, preferably above 90rpm.
There is no scheduled rest during this workout, but brief, occasional backspins are encouraged if they're the difference between loss of form and a high-quality workout.
Sample Day 4
Townsend consists of 90 minutes of aerobic Endurance riding spent between 60-70% FTP.
As with all aerobic endurance workouts, this workout's goals are to condition your working muscles to utilize fat and preserve sugar stores, to improve oxygen delivery to the muscles as well as enhance O2 utilization by those very muscles, to increase muscular resistance to fatigue, and to improve the integrity of your connective tissues.
Sample Day 6
Mianzimu is 5 hours of aerobic Endurance riding spent between 65-75% FTP.
Aerobic Endurance workouts are aimed at improving your aerobic (oxygen-reliant) power producing capabilities in a low-stress manner.
By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing fat for fuel and sparing sugar stores for more intense efforts.
Sample Day 8
Budawang +3 is 5x9-minute intervals at 102% FTP with 6-minute recoveries between intervals.
The primary objective of oh-so-slightly suprathreshold workouts is to extend high power over greater durations while also bringing the intervals more in line with your race scenarios.
In the process, you'll become accustomed - both physically and mentally - to a workload just beyond your current sustainable reach.
These intervals are also a perfect time to further bridging the gap between power in an upright riding position and power in an aerodynamic position.
Strive to keep your cadence in that 85-95rpm range.
Sample Day 10
Whiteside -1 is 5x20 Sweet Spot repeats at 88% FTP each separated by 5 minutes of active recovery.
Sweet Spot work is focused on improving both aerobic power as well as muscular endurance.
When spending time at this intensity, the objectives are to grow the ability to sustain a high percentage of FTP while also furthering the body's ability to fuel more work via fat metabolism.
This is a progressive workout in that riders are encouraged to work up to completing this entire workout.
Novice riders might only complete the first two intervals and can then add one interval every week until they can manage all five.