Bike Workout 10/20/09 - Boston University Triathlon Team

Warm up: 20 min. slowly building pace at C85+ primarily in your small chain ring. @ 5 min., 10 min., & 15 min, do a :60 moderate-hard effort at C95. @ 18 min., do :30 low cadence C60-70 in the big chain ring followed by :30 high cadence C100+ in the small chain ring. Main Set - Under/Overs: UNDERS 3-5 x (8 min. big chain ring C60-70, followed by 2 min. soft pedal EZ C80). OVERS Finish with a 10-20 min. high cadence spin C100+. Cool down: 5 min. EZ slowly bring your heart rate back down.
-Coach Vic Brown