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
Warm-Up:
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
Main-Set:
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
Cool-down:
5 mins light riding reducing in intensity
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