Bike Workout 3/2/2010 - Boston University Triathlon Team

0-5 min Pedal EZ, C80+ (zone 1)
5-10 min Pedaling Mechanics, C95+ (zone 1/2)
Concentrate on legs moving as pistons moving parallel to the floor. Toe Lift. Heel to butt pulling with hamstring. Etc.
10-20 min Single Leg Drill (zone 2)
:30 Right, :30 Both, :30 Left, :30 Both
X 5 rounds
20-25 min Recovery, C95+ (zone 1/2)
25-55 vVO2 Max (zone 5)
3 min at 103% C90+, 3 min at 50% EZ C80+
X 5-8 rounds
55-60 min Cool down, EZ spin (zone 1)
TRANSITION RUN: 10 min (zone 2)
Focus on a quick cadence for the first 2 min off the bike. You should be striving for 21+ foot strikes with 1 foot in 15 sec. Finish with 8 min at heart rate zone 2. Every 2 min recheck your cadence.