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Cycle Holding Pace (2:00)

By 30 September 2013November 12th, 2016Cycle, Speed, Triathlon

Targeted Benefits:

  • Holding bike speed

Warm up

  • 14 minute easy
  • 4 x 1:30min single leg effort. 2 left & 2 right.
  • 10 min easy with 5 intermittent 15 second sprints

Main Set

  • 15 min Big ring / 15, 85-90 cadence (switch between 15 and 14 keeping below Lactate threshold)
  • 5 min low resistance spin 100+ cadence
  • Repeat 3 times

Warm down

  • 30 min easy

Key Points:

  • Stay below anaerobic threshold for high resistance reps (-75% mhr)
  • Don’t go too hard early, hold even pace in all blocks.

 

Skelton Paul

About Skelton Paul

Life-long endurance athlete with 20 years IRONMAN experience and 12 years of coaching. TrainingPeaks Level 2, IRONMAN Uni, WOWSA Level 3, Triathlon Australia, and Primal Health accredited Coach. Active adventure-focused athlete of 14 IRONMANs, Kona Qualifier, Ultraman, Comrades and Ultra swim finisher.