Published August 12, 2014 09:33AM
One-Hour Workout: Bike Sprint Simulation
Get ready for your upcoming sprint race with this bike session from coach Leslie Knibb.
Athletes compete at the 2014 TriRock Colorado triathlon. Photo: Kevin Thompson/TriRock
Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).
This week’s workout comes from Leslie Knibb, is a USA Triathlon Level I certified coach with more than 22 years of triathlon experience (you can email her at Lknibb@verizon.net). She suggests to practice fueling within the main set, just like you’re in a race, and this can be done outside or on an indoor trainer. Optional: Add a short transition run (10 minutes) to get used to the bike-to-run switch. If you’re training for an Olympic-distance race and have more than an hour, change the main set to 4×15 with 5 min recovery.
RELATED: Train Hard For Your Next Sprint Triathlon
One-Hour Workout: Bike Sprint Simulation
Warm-up:
10 minutes spinning at 90 RPM, including 3×30 sec pickups to get ready for the hard effort to follow. (This warm-up serves as your pre-bike “swim” as in your sprint distance race.)
Main set:
3×12 min sprint race pace and a high heart rate zone, followed by 3 min recovery—all at 90 RPM.
Cool-down:
5 min easy spinning, self-selected cadence.
The 2014 Events DC Nation’s Triathlon is set for Sept. 7, 2014. Learn about the all-new sprint race and relay options at Nationstri.com.
