5 Weeks of Bike focus for Triathletes
Author: Sara Crawford
Length: 5 Weeks
Tags: triathlon, olympic, intermediate, advanced
Typical Week: 3 Run, 2 Swim, 4 Bike, 2 Strength
Longest Workout:
2743 m swim
3:30 hrs bike
1:30 hrs run
Author: Sara Crawford
Length: 5 Weeks
Tags: triathlon, olympic, intermediate, advanced
Typical Week: 3 Run, 2 Swim, 4 Bike, 2 Strength
Longest Workout:
2743 m swim
3:30 hrs bike
1:30 hrs run
5 Weeks of Bike focus for Triathletes
Short bike focus block while maintaining run and swim fitness. Prior to starting, you should be able to complete a ride of 2 hrs, a run of 1 hr 15 min, and be training in each discipline 2-3 times per week. Good build-up towards an Olympic or Half Ironman distance race.
15 min Zone 1 (include 6x30 sec single pedaling (3 for each leg) and 2-3 min of 100-105rpm)
5x5 min @ 55-65rpm Zone 2-3 (2.5 min easy spin @ 90 rpm btwn)
15 min Zone 1
Optional run of 20-40 min, zone 1-2
15 min Zone 1, build to Zone 2
30 min Zone 3, build to Zone 4
15 min Zone 1
500 warmup
15x100 pull (20 sec rest) option to use paddles
200 cooldown
300 warmup (include drills as desired)
3x800 steady pace (1 min rest)
200 cool down
90 min ride Zone 1-2 (include 5-8x20 sec hill accelerations Zone 4 halfway through with as much recovery as necessary)
Endurance run, Zone 1-2
I employ a collaborative coaching style. I believe there needs to be a good balance in the athlete's life and triathlon training is only a part of that life. That said, there is a certain amount of discipline and dedication required to meet your potential. I work with the athlete to fit the training they need into an already busy schedule on a one-on one basis as everyone's needs are different. I am committed to my athletes and expect them to be committed to their training.