Bike Workout 3/30/2010 - Boston University Triathlon Team

0-5 min 5 min of EZ pedaling, learn your system (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.
10-15 min Climbing (zone 1/2)
:30 standing, :30 seated
X 5 rounds
15-20 min Recovery, C95+ (zone 1/2)
20-52 vVO2 Max (zone 5)
4 min at 103% C90+, 4 min at 50% EZ C80+
X 4 rounds
52-60 min Cool down, EZ spin (zone 1)
Transition Run: 20 min
Next 3-4 miles will be 3-5 x 3 min EZ at heart rate zone 1-3, 3 min at slightly over LT/5K pace in heart rate high zone 4.
-Coach Vic Brown