Triathlon Indoor Cycling Workouts

However the weather and your schedule dont always afford you the luxury of an outdoor ride. For indoor training these are best done alone or in a specific group workout where everyone performs the same workout.

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Weeks 5 8 double the intensity by moving to 4x 60-minute workouts.

Triathlon indoor cycling workouts. They are harder to do during an interactive group ride. Get the workout here. These are the hardest to do but are have the most impact when teaching our bodies to push bigger gears more efficiently and at higher RPMs.

Productive yes but with a little tweak this workout can become more realistic and dynamic by adding bursts which help the time pass by quicker. This indoor cycling workout comes from Rhode Island-based John Houfek who has been coaching multisport athletes through Raven Triathlon Coaching for more than 20 years. And you need to recover from these efforts in order to adapt.

Alternate 3 minute climbs with 1 minute descents before getting a break on the flats. There are two main blocks of hard work to done at your approximate race pace plus a warm up and warm down. For example 4 x 8 minutes on 4 minutes off - booooooring.

This will be the first of many indoor time trial cycling workouts geared towards triathletes. An indoor trainer that turns your outdoor bike into a stationary one is. The next set of climbs will be steeper so youll increase your gearing even more to a Zone 4 effort.

At last the evenings are getting longer and with the clocks going forward its a great opportunity for some quality. See indoor cycling workouts. See 12-week indoor cycling training plan.

In this workout there are 2 sets of 10 min time trials with a 5 min recovery between sets. Youve signed up for your first triathlon and are eager to get out on your bike for training. Indoor Triathlete Trainer Workouts for Beginners.

Ad Find Indoor Cycling Workouts Price Comparison online. This session is best done using an indoor bike trainer with a fan pointing at you to keep you cool. The first set will simulate a moderate climb so youll up your gears to match a Zone 3 effort.

Make the most of light evenings after the clocks go forward this weekend with these one-hour triathlon cycling workouts from Kona qualifier and national cycling champion Eamonn Deane. Below is Houfeks favorite indoor trainer workout combining drills strength and intervals all done in an hour. Week 12 finish with something familiar.

Even if youre only relying on indoor workouts for your winter training I would recommend 3-4 interval-based indoor cycling sessions per week. Flat force and hill force intervals are short efforts 68 pedal strokes for each leg that require high torque to accelerate against heavy resistance. If youre going to spend a lot of time on a trainer or treadmill invest in three fans.

Spin for at least two minutes after each interval. Weeks 9 11 add an extra day with 5x 60-minute workouts. Weeks 1 4 get used to the work with 3x steady 30-minute and 1x 60-minute workouts.

One of my biggest rules to make indoor cycling fun and productive is to avoid steady power output - that tends to be boring. Ad Find Indoor Cycling Workouts Price Comparison online. To incorporate VO2 max training into your one-hour loop start with 10 minutes of easy spinning and then complete three to six intervals of three minutes apiece at the maximum effort level you could sustain for 10 minutes in race conditions.

Four-Minute Indoor Cycling Workout Intervals.