Bike Workout 11/17/09 - Boston University Triathlon Team

Warm up: 20 min EZ in your small chain ring at c85+. @ 5 min, 7 min, 9 min, 11 min, 13 min increase your cadence to 110+ for 45 sec. Spin Up Pyramid: Start and ride at C90 for 30 sec. Increase by 5 RPM’s every 30 sec until you reach C125. Spin EZ recovery for 1 min at C80. Ride at C105 for 1 min. Decrease by 5 RPM’s and increase a gear every minute until you reach C90. Ride at C90 for 2 min. Now, increase by 5 RPM’s and drop a gear every minute until you reach C105. Spin EZ recovery for 5 min at C90. Muscle Tension Interval#1: Ride for 10 min as 90 sec seated 30 sec standing in your big chain ring with a heavy gear at C60. High Cadence: Ride for 2 min at C110+ using a light gear in your small chain ring. Soft pedal EZ recovery for 30 sec at C80. Repeat 3 more times. Muscle Tension Interval#2: Ride for 10 min as 90 sec seated 30 sec standing in your big chain ring with a heavy gear at C60. Cool down: 5 min EZ slowly bringing your heart rate back down.
- Coach Vic Brown