Bike Workout 4/20/2010 - Boston University Triathlon Team

0-5 min Warm up, C90+ (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 Single Leg Drill (zone 2)
:30 Right, :30 both, :30 Left, :30 both
X 5 rounds
15-20 min Recovery, C95+ (zone 1/2)
20-30 min Fast Pedal (zone 2/3)
:30 C110, :30 C80
X 10 rounds
30-35 min Recovery, C95+ (zone 1/2)
35-40 min Cool down, EZ spin (zone 1)
Transition Run: 10 min
-Coach Vic Brown