220Triathlon Edição 334

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THE SESSION
KIT CHECKLIST
ROUTE WITH A SUITABLE CLIMB FOR THRESHOLD EFFORTS, AND
A LOOP, SECTION OR LONG CLIMB FOR TEMPO SECTIONS HRM OR
POWER METER PLENTY OF LAYERS 2 X 750ML BOTTLES OF FLUID
3 X GELS. SPREAD THEM OUT THROUGH THE EFFORTS, SAVING ONE
TO TAKE JUST BEFORE THE FINAL EFFORT IN HOUR THREE
3hr + with threshold and tempo climbs
WARM-UP
Spend the first 15-20mins building progressively through Zone 1 (Z1,
74-84% of maxHR), then aim to hold a consistent mid Z2 (85-88%)
MAIN SET
Rest of hour one (40-45mins) as: solid mid Z2, 80-90rpm
Hour two as: 15mins Z3 (89-94%), 90-100rpm (80 if climbing)
15mins Z2, no slipping into Z1
15mins Z3, 90-100rpm (80 if climbing)
15mins Z2, no slipping into Z1
Hour three as: 5mins Z3, 80-90rpm (climbing)
5mins Z4 (95-100%), 80-90rpm (climbing)
5mins Z1, easy spinning
Repeat for a total of 3 reps
COOL-DOWN
Spin home in Z1 (10-15mins)
WARM-UP
20mins – use the British Cycling warm-up
MAIN SET
4mins Z5 (at a level you can’t maintain for more than a matter of
minutes), 90-100rpm
1min maximal, ramp up the effort through the final minute
5mins Z1, easy spinning
Repeat for a total of 5 reps
COOL-DOWN
5mins easy spinning
Adapt for beginners
Reduce the lengths of the efforts to 3mins and forget about the
ramped finish.
Adapt for Ironman
Keep it as it is. This session is about quality rather than quantity.
INDOOR SESSION
1:10hr turbo set
FEBRUARY 2017 I I 97
BIKE
Concentrate on
maintaining a stable
and relaxed upper
body, especially during
the Z4 efforts.
STABILITY
Adapt for beginners
Either reduce the total ride to 90mins by halving all sections and efforts,
or opt for 2hrs, choosing to drop either hour one or hour two. You can
alternate the hour to drop each week.
Adapt for Ironman
Add extra Z2 riding, split between the beginning and end of the ride –
but don’t forget that the final 10mins should be easy Z1 spinning.
Remember to stand
out of the saddle
regularly to stretch
out your lower
back.
STRETCH
Keep your focus
during the Z2 sections,
when it’s really easy to
switch off and let the
intensity drop.
FOCUS