I’m training for my first 70.3 in October. I ride on Monday, Thursday, and Saturday mornings. I run and/or swim on the others. I also have about 30 minutes at lunch of actual workout time. I go to the gym twice, swim once, run once, and ride once. Typically, the ride is out and back as hard as I can maintain. I’ve read a few things that suggest short intervals like 30 seconds on 30 seconds off and whatnot.
Just wondering if anyone else had any better ideas for such a short bike workout.
What do your other 3 bike workouts look like?
What do your other 3 bike workouts look like?
During the week I ride 60 minutes and run 30. On the rides I shoot for my race pace or faster if I’m feeling good. On Saturdays I typically ride 3-4 hours and keep it slower for the first 3 quarters and may speed up on the last quarter.
The 70.3 in October I mentioned was a last minute add to my season. The race my schedule is built around is HIM Austin in November. Based on that I was going to start incorporating more speed work in the next couple of weeks or so.
10 w/u.
10x1min biggest gear hard effort, 1min recovery
might want to check out these videos and consider some trainer work outs
http://www.thesufferfest.com/training-video/half-easy-speed/
.
10 w/u.
10x1min biggest gear hard effort, 1min recovery
This kind of thing works for me when I’m time-crunched. Training is made up of three basic elements: frequency, duration and intensity. When one is turned down, turn one of the others up.
10 minutes wu
3x, 5 minutes easy between the 3 sets.
These will likely be the longest 20" stretches and the shortest 10 second stretches you have ever experienced.
And I know you didn’t ask about it, but you should change your “Saturday 3-4 hour rides, slower for the first 3/4s”. If you are only riding 3x a week, you should only be riding slow between efforts and during warm-up.
You don’t have to shell yourself, but you ought to be doing a decent amount of time at just above HIM pace on the long rides. I would do 2 or 3 30’ efforts at 90% FTP (85% FTP would be my HIM pace, so just a tick harder)
Good tips. I’ll definitely try that.
Thanks.
Anything is better than nothing. I would alternate a tempo ride between the high intensity sessions in the other posts. Since you are not right out of bed, you can probably cut the warm-up down to 5 minutes, ease into a 20 minute tempo session and cool down 5 minutes.