Off Season Bike Program Workouts - fcendurance

Bike Improvement for Triathletes

Purpose of the Program 
Aerobic and Anaerobic System
Control your V02 Intervals 

Week 1

Baseline Test


The baseline test is a 5 minute all out effort.  Power meter users - record your average power.  

Non Power meter users - pick a 4-5 minute hill and climb it as fast as you can.  Note your start and ending point as well as your total time.

Thursday - V02 Intervals 


20 - minute warm up with 5 x 30 second surges in Z4 followed by 30 seconds of easy spinning


Main Set: 7 x 30 seconds @ Z5 followed by 30 seconds easy spinning.  


5 minutes easy spinning


7 x 30 seconds @ Z5 followed by 30 seconds easy spinning. 


Finish with an easy 5-10 minute spin.

Saturday - V02 & BG 


20 - minute warm up with 5 x 30 second surges in Z4 followed by 30 seconds of easy spinning

Main Set: 5 x 40 seconds @ Z5 followed by 20 seconds easy spinning. RPM @ race cadence and above.

5 minutes easy spinning

5 x 40 seconds @ Z5 followed by 40 seconds easy spinning. RPM @ race cadence and above.

5 minutes easy spinning

8 x 60 sec @ Z4 @ 60 RPM with 1 minute easy spinning.

Finish with an easy 5-10 minute spin. If you ride longer, then keep effort comfortable (Z2)

Week 2

Tuesday - V02 Intervals 


20 - minute warm up with 5 x 30 second surges in Z4 followed by 30 seconds of easy spinning


Main Set: 6 x 40 seconds @ Z5(RPM = 5-8 above race cadence.  Recover with  20 seconds easy spinning at a very relaxed cadence.  

 

2 minutes easy spinning


Repeat 2 times at a minimum and up to 3 times.    


Finish with an upper Zone 2 spin for 15 minutes.

Thursday - V02 Intervals 


20 - minute warm up with 5 x 30 second surges in Z4 followed by 30 seconds of easy spinning


Main Set: 4 x 60 seconds @ low Z5 (RPM = 5-8 above race cadence.  Recover with  60 seconds easy spinning at a very relaxed cadence for the first 30 seconds of the recovery and then bring up effort to mid zone 2 effort.  

5 minutes easy spinning

Repeat 2 times and advanced riders can add 2 more intervals onto each set (6 instead of 4)    

Finish with an upper Zone 2 spin for 15 minutes.

Saturday -  BG & Threshold 


20 - minute warm up with 5 x 30 second surges in Z4 followed by 30 seconds of easy spinning


Main Set: 8 x 60 seconds @ low Z5 @ 55-60 RPM. Recover with  60. seconds easy spinning.


15 minutes easy spinning


3 x 4 min @ Z4 (Race Cadence and above) followed by 4 minutes of easy spinning.     


Finish with an upper Zone 2 spin for 5 minutes.

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