This week we turn attention to the bike and specifically the development of your lactate threshold. For all race distances and due to the nature of all triathlon events being aerobic in nature increasing your power / pace / speed at lactate threshold is corelated to increased race performances.
This session is best included after a solid block of longer cruise intervals at race pace intensities or below. Although the main focus of this session is to force adaptation and improvement of your lactate threshold it is also very effective at sharpening your race pace ability at sprint and standard distance racing as it develops your ability to work above lactate threshold (into the red) and then return to race pace without the need for periods of easy riding or recovery.
DURATION: 51-70 mins
10 mins Progressive riding building up to Upper Zone 2 (79% HRM, 75% FTP)
4 x (30’s FAST spins + 30’s EASY riding)
6 mins building intensity up to Zone 4 (88% HRM, 100% FTP) + 2 mins RECOVERY
Complete these efforts at your natural cadence.
4-5 x -4 mins @ LT (85-88% HRM, 100% FTP)
-1 min @ Above LT (88-91% HRM, 106% FTP)
-2 mins @ LT (85-88% HRM, 100% FTP)
-2 mins EASY RECOVERY
5 mins light riding reducing in intensity