Bike Workout 12/1/09 - Boston University Triathlon Team

Warm up: 10 min EZ in your small chain ring at c85+. @ 10 min increase your cadence to 110+ for 45 sec., then spin EZ for 15 sec. Do 5 reps. @ 15' increase your cadence to 110+ again. This time extend the time out to 90 sec, then spin EZ for 30 sec. Do 5 reps. Spin EZ recovery for 5 min at C90. VO2 Interval: Ride 3 min very hard at C95. SPin EZ for 3 min at C80. Do 3-5 reps. High Cadence: Ride for 10 min in your small chain ring as 60 sec at C110, 60 sec at C80. Single Leg Drill: Ride for 45 sec with your Right leg at C60 followed by 45 sec with Both legs at C100. Ride for 45 sec with your Left leg at C60 followed by 45 sec with Both legs at C100. Do 5 rounds. Cool down: 5 min EZ slowly bringing your heart rate back down.
- Coach Vic Brown