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Austin, Texas-based pro Kelly Williamson is best known for her wicked-fast run splits—she regularly clocks 1:16–1:17 half-marathons off the bike—but her cycling improvements have been an integral part of her wins this year at San Juan 70.3, Texas 70.3 and Rev3 Knoxville. Williamson will do 2–2.5-hour workouts with long intervals on the trainer (usually in her backyard with an iPod) because she says the time-trial position is where she needs to be strongest.
She recently shared one of her go-to trainer workouts, perfect for athletes preparing for long-course races.
After a 10–15-minute warm-up, do one of these interval sets at an exertion level you could maintain for a half or full Ironman. Hold the time-trial position and, if you’re training with power, try to hold goal race wattage for each interval. Take 2–5 min recovery after each. “If I can’t hit the power, I either need to shorten the interval or maybe take a little more recovery,” Williamson says. “A lot of it comes down to how you feel.”
» Option 1: 6×10 min
» Option 2: 5×15 min
» Option 3: 4×20 min