Bike Workout 1/26/2010 - Boston University Triathlon Team

0-5 min Warm up, C90+ (zone 1)
5-10 min Pedaling Mechanics (zone 1/2)
Concentrate on legs moving as pistons moving parallel to the floor. Toe lift. Heel to butt pulling with hamstring.
10-15 min Openers (zone 2/3)
:30 standing, :30 seated
X 5 rounds
15-20 min Recovery, C95+ (zone 1/2)
20-35 min Roller Coaster (zone 2/3)
:60 C80, :60 C100, :60 110+
X 5 rounds
35-40 min Recovery, C95+ (zone 1/2)
40-84 min Climbing at High Cadence
3 min C100 (zone 4)
2 min C80 (zone 1)
1 min C110+ (zone 2)
5 min C95+ (zone 1/2)
X 4 rounds
84-90 min Spin down. EZ (zone 1)
-Coach Vic Brown