ASK THE MAN

In­door train­ing in the UK win­ter can be so dull. You must know some great bike and run workouts to do!

220 Triathlon Magazine - - CONTENTS - Craig Reid

Six-time Iron­man champ Dave Scott on how to make in­door train­ing fun, plus our panel of ex­perts an­swer your tri Qs

I ’ve got two workouts – one bike, one run. Each one in­creases in in­ten­sity ev­ery three weeks. The ben­e­fit is that you’re try­ing to el­e­vate your econ­omy at lac­tate thresh­old (LT)*. The in­tro­duc­tion of LT starts off with a light load but I’ve in­cluded a tread­mill hill set for the run and vari­able gear­ing for the bike.

In is­sue 343 I also talked about Anaer­o­bic En­durance (AE) workouts; those plus these LT workouts are two great ses­sions to do dur­ing your off-sea­son. Do them once a week, in each of the dis­c­plines, and watch your progress im­prove.

*LT Run – Record your 30min time trial out­doors or on the tread­mill @ 1% gra­di­ent. Note speed and heart rate; LT Bike – Record 45mins at the high­est speed pos­si­ble. Note watts or heart rate. TREAD­MILL RUN Q 8-12mins warm-up @ 1% gra­di­ent to closely repli­cate a flat run out­side Set 1 (for all weeks) Q 6 x 45secs @ 2%, 45 secs rest (RI) @ 0% af­ter each rep. Build each 45secs to vig­or­ous ef­fort. 2min jog @ 1% af­ter rep 6 Weeks 1-3 Main Set Q 12 x 90secs @ LT @ 1%. In­crease in­cline to 4% for fi­nal 20secs and work hard. 15secs rest af­ter each rep, but in­crease rest to hold pace of the first in­ter­val Q Add up the to­tal set time. E.g. in­ter­vals = 18mins; RI = 12mins; to­tal time = 30mins. In ev­ery three-week block, the goal is to hold the LT pace for a bit longer

Weeks 4-6 Main Set Q 12 x 90secs, reps 1, 2 & 4 @ LT pace and the fi­nal 25secs @ 4% gra­di­ent. RI same as above Weeks 7-9 Main Set Q 6 x 3mins, reps 1,2 & 4 @ LT pace. Start each rep @ 5% for 30secs; the re­main­der @ 1%. RI same as above Weeks 10-12 Main Set Q 3 x 6 mins @ LT, reps 1,2 & 4 @ LT pace. RI – enough to re­cover! First and last 20secs @ 4%, hold in­ten­sity Q 10mins cool-down TURBO BIKE Big Gear (BG), ap­prox. 76-82rpm; Low Gear (LG), 100+ rpms; Time Trial Gear (TTG), ap­prox. 88-94rpm Q 8-12mins warm-up Set 1 (for all weeks) Q 3 x 20secs LG @ 100 + RPMs; 20secs RI Q 3 x 40secs LG for 20secs; stand for 20secs; 30secs RI Q 3 x 1min LG for 20secs; stand for 20secs; fi­nal 20secs seated in TTG Weeks 1-3 Main Set Q 8 x 4mins Q Odd reps: stand for 30secs in TTG @ LT ef­fort; sit for 30secs in TTG @ LT ef­fort; max ef­fort stand for 30secs in BG; 30secs RI Q Even reps: aer­o­bic, inc. 3 x 30mins stand­ing in TTG Weeks 4-6 Main Set Q 8 x 4mins Q Odd reps: same as weeks 1-3 Q Even reps: 2mins aer­o­bic, inc. 2 x 30secs stand­ing; 2mins @ LT, inc. 2 x 15secs stand­ing Weeks 7-9 Main Set Q 4 x 8mins Q All reps as: 4mins in TTG, inc. 3 x 20secs stand­ing in TTG; 30secs LG; 30secs BG; 30secs BG seated; 1min aer­o­bic; 1:30mins TTG, inc. 1 x 20secs stand­ing Weeks 9-12 Main Set Q 4 x 8mins Q All reps as: 4mins in TTG, inc. 3 x 20secs stand­ing in TTG; 30secs LG; 30secs BG stand­ing; 30secs BG seated; 2:30mins TTG, inc. 3 x 20secs stand­ing Q 10mins cool-down

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