Bike Workout 2/2/2010 - Boston University Triathlon Team

0-5 min Pedal EZ, C80+ (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.
10-22 min Cadence (zone 2/3)
:60 C85, :60 C95, :60 C110, :60 C115
X 3 rounds
22-27 min Recovery, C95+ (zone 1/2)
27-47 min Steady Climb, C80 - Seated (zone 3/4)
The goal is to complete a 20 min interval. less experienced or fit athletes may stop after 12 or 15 min & spin EZ for the remainder of the set.
47-52 min Recovery, C95+ (zone 1/2)
52-82 min Long Tempo Climbing, C70 (zone 2/3)
2 min standing, 3 min seated
X 6 rounds
82-90 min Cool down. EZ spin (zone 1)
-Coach Vic Brown