Bike Workout 10/27/09 - Boston University Triathlon Team

Warm up: 15 min. slowly building pace at C85+ primarily in your small chain ring. @ 3 min., 6 min., 9 min., and 12 min., do a :60 moderate effort at C95. Single Leg Drills: Do 5 rounds all in the small chain ring. :30 Right leg at C60, :30 Both legs at C100, :30 Left leg at C60, :30 Both legs at C100. Under's: Ride 10 min. at C60 in your big chain ring followed by 5 min. EZ at C85+. Do 5 x :60 at C60 in your big chain ring followed by :60 light and fast C100 in your small chain ring. Overs: Finish with 10-20 min. high cadence spin C105+ in your small chain ring. Cool down: 5 min. EZ slowly bringing your heart rate back down.
- Coach Vic Brown