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