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
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
REST Hard group ride Short, EZ ride The Key: Rest: Complete relaxation. Fun: Sightseeing pace. MTB: Mountain-bike ride. EZ: Active recovery and endurance pace; social. Moderate: Tempo/sublactate threshold. Intense: VO2 Max, group ride
at threshold pace. Recover in a much easier gear, keeping your cadence high. To cycle fast you need to be able to pedal the biggest gear possible as fast as possible. Therefore it’s important to combine strength training with leg speed work.Speed endurance3-4x
foot comes to the top of the pedal stroke. This will push you forward and boost your momentum. Gently push on the handlebars and rock your bike beneath you as you climb. Stay above 75You may feel mighty powering uphill in a monster gear at 50
Cycling really can improve your running. Researchers at the University of Toledo in the United States asked 10 regular runners to add three bike sessions to their existing schedules. After six weeks, the scientists found that the runners' perceived
:The first is a tempo-based ride, performed twice over seven days at an effort I would call 'steady hard'. After a good warm-up, this is a continuous ride at 75-85 per cent of your maximum one-hour bike time-trial power (or around 75-80 per cent of your
threshold power, so increase your ability to ride faster over a long period.’Good for all DistancesTurbo-training can be adapted to suit any triathlon race distance.Roger Denton competes as a GB age-grouper in half-ironman events and uses his turbo
that focusing on cycling can provide the biggest improvement in your race times.Although a triathlon involves three sports, the greatest proportion of time during a race is spent on the bike section. During a sprint- or Olympic-distance race you may spend around
