Pros Dirk Bockel, Leanda Cave and Jesse Thomas joined our Triathlete.com forum for a live chat earlier today. They shared their favorite workouts for each discipline:
Swim: 200m steady with 15 sec rest, 150m a bit harder with 10 sec rest, 100m even harder with 5 sec rest, 50m flat out, then 100m easy.
Repeat 3 or 4 times.
Bike: Riding up Mt. Lemmon alternating 10 mins big ring, 10 mins little ring, 9 mins big ring, 9 mins little ring…all the way down to 1min. “Then having a cookie at the top!”
Run: On the track 1x1mile with 1 min rest, 2x800m with 50 sec rest, 4x400m with 40 sec rest, 8x200m all build with 30 sec rest.
Swim: 4k set of 800, 8×100, 600, 6×100, 400, 4×100, 200, 2×100 all pull with band and the last 400 till the end just with band, no pull buoy. “Try it, it’s awesome and time flies by.”
Bike: 7.5 hrs in Boulder with the boys
Run: 2.5 hrs with Sully around Boulder Reservoir, [wife] Alicia on the bike with food and drinks.
Swim: A long lake swim with friends across and back. “Sometimes the lakes here are like postcards, perfectly flat and a gorgeous reflection of the mountains.”
Bike: Long hard hilly ride with a couple of buddies. “I once rode Sonora Pass with Tbone, a friend of mine. We just hammered each other up and over, and then up and over again. It was the hardest ride of my life, but also the most beautiful and satisfying.”
Run: Long trail run with pickups along the Deschutes River Trail near Bend, Oregon. “You can go about 16 miles out and back, with enough open sections to pick up the pace and fly along, it’s awesome stuff. I once did a 4×12 minutes there descending from 5:35 to 5:15/mile pace. Running that hard with trees flying right by your face is as good as it gets.”