Workouts

Triathlete Challenge: At Home Bike Workout #2

There’s a good mix of intensity and cadence to get you pedaling well in our second bike session from cycling coach and expert Matt Bottrill.

May 11, 2020 Triathlete Editors

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This 60-minute workout from bike coach Matt Bottrill is the second in our series of four cycling workouts that are designed to lead you to your best 40K time trial, which will be one part of the virtual Olympic distance “triathlon” challenge (a 15-minute strength circuit, 40K ride, 10K run) at the end of the month.

Bottrill is a world-renowned bike guru, cyclist, and coach who works with pro triathletes such as Tim O’Donnell, Tim Don, Matt Hanson, and Justin Metzler. He also works with the Lotto-Soudal pro cycling team as time trial bike fitter and planner.

Throughout these workouts, Bottrill uses Levels 1 through 7 (listed as L1, L2, etc.) to determine effort or RPE. If you prefer to train by power or heart-rate then he has those listed too. See below (beneath the workout) for a full explanation of levels and their respective heart-rates and wattages.

This second workout is 60 minutes in duration and includes a variety of intervals that vary in intensity and cadence—it is not an easy workout!

Bottrill says: “These intervals are designed to help maximize your 40K time trial performance. This is a solid session and you have to be mentally prepared to hurt yourself. Remember that the mind is stronger than the body—you just have to want it!”