This plan is for athletes who have been working more on swimming and running the last few months and have some catching up to do on their bikes. It assumes you have some fitness and are not just coming off the couch. There are 4-5 rides per week, 1 prescribed swim, and one prescribed run with short transition runs after a few bike rides. The weekly hours range from 6 hours to 15:45.
500 yard warm-up. Then 15 x 100 with :15 seconds rest between. 500 yard easy cool-down.
2 hour easy rde. Z1-2 building the aerobic endurance
2hours Strength Frequency Repeats
Warm up 20+ minutes of easy riding
Main Set- find a hill 4-5 % grade that is around 8 minutes long. Ride 8 minutes seated at 50-60 RPM without going above zone 3. 6 x 8 with 2 min recovery in between each effort
45 min tempo 76-86% of LT
Cool Down- 15-20 minutes of easy riding
see test protocol. this can be done outside or indoors. keep the "venue" consistant for retest
easy run. 45 - 60 min.
15-20 min transition run
this ride is 2-4 hour endurance ride z1-3. coach the aerobic system to convert the easy energy!