6 Cycling Workouts for the Time-Crunched Triathlete

LEG LUBE: It can be difficult to stick to your training schedule without sacrificing time with your family. During the summer months, kids are out of school and vacations on the calendar. Come fall, school is back in session along with numerous after-school and weekend activities that go along with it. Cycling is the most challenging to fit in. With proper planning, it’s possible to squeeze in a quality cycling workout when you’re short on time. Here are 6 workouts to keep you on track:

5-Minute Sweet-Spot Intervals

  • Warm-up 10-15 minutes
  • 4 sets: 5 minutes at threshold (5 minutes easy spin RI)
  • Easy spin cool down

10-Minute Sweet-Spot Intervals

  • Warm-up 10-15 minutes
  • 2-3 sets: 10 minutes @ threshold (5 minutes easy spin RI)
  • Easy spin cool down

Aerobic Threshold Steady-State Ride

  • Warm-up 10-15 minutes
  • Ride a steady 30-40 minutes at 20 beats below your threshold (or power zone 2)
  • Easy spin cool down

‘Tabata’ Intervals

  • Warm-up 10-15 minutes
  • 2 sets: 8 reps of 20 seconds all out, followed by a 10-second easy spin; 2 minutes easy spin between sets
  • Easy spin cool down

30-30s

  • Warm-up 10-15 minutes
  • 10-15 sets: 30 seconds all out, followed by a 30-second easy spin
  • Easy spin cool down

Hill Repeats

  • Warm-up 10-15 minutes
  • Climb a 3- to 5-minute hill (4%-6% grade) four to six times at threshold. If on a trainer, use your gears to simulate the climbs.
  • Easy spin cool down

Read the whole article by Karen Buxton at: http://bit.ly/1d6Q6TK

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