and then lower the cadence to 50rpm. Match your recovery time (easy riding, normal gears) to your interval time. Your heart rate should remain about 10 beats below your threshold. Don't produce excessive lactate; remember, this is not about maximum effort
maximum heart rate) nonstop for the full hour.The next ride is a composite session that hits several different areas. After a warm-up, perform two 15-minute blocks at 85-90 per cent of your max one-hour time-trial power (or 85 per cent of your max. heart
lactate threshold heart rate (about an eight on a scale of one to 10 of perceived effort) once a week. Also look at lowering the weight part of the equation.Use the right gearDon't be afraid to use your easiest gear. You might feel you need a big gear
“There’s a difference between burning calories and boosting fitness,” says Stephanie Orstad, a corporate wellness coach. While cycling to work expends calories, the junctions and obstacles that slow most commutes can leave your heart puttering far
. This will gently warm your muscles, and raise your heart rate.Focus on having a great race or session, and not over-exerting yourself on the bike.Top Tip Swig a high-carb recovery drink as you spin away for the race afterwards.Shop tacticsAs with running shoes
raise your heart rate, but it will still allow you to steer out of trouble. Learn to stop hardWhen you master the emergency stop you'll have greater overall stopping confidence because you'll know this move is there when you need it. For more braking
for your next training session.✘ Spin bikes have fixed-wheel-style flywheels that build up momentum and can mask any deficiencies in your pedal stroke.Try this:Look for instructors who are cyclists. If none fit the bill, ask your gym to put on triathlon
way to climb. Standing puts more weight on your leg muscles - they work harder and you use 10 per cent more energy and increase your heart rate by five to 10 per cent. On gradual gradients, sit back on the saddle; for steep slopes move toward the nose
/ speed / heart rate.Sessions should be achievable and not over-ambitious.Visualise yourself in a race, ahead of rivals and on course to win!The ability to stay strong when the body is desperate to stop is what distinguishes competitive triathletes from
in your quads.The bike leg is the longest and most strategic part of any triathlon, so it’s crucial to make the most of it. Your bike training should always include a long ride at a slower pace and lower heart rate (just like running, they’re usually done
