training - Triathlon Week

sloekeen · 07-09-2003, 07:18 AM

I ride my road bike 3-4 times per week for 22 km approximately. I thought I was doing well based on my time for completion but I trained with a taller male and I was unable to keep up. My average speed is 26 km/hr and his was 30 km/hr. My legs are just dying and weights are not really helping. What do I do?

Robert G. · 07-14-2003, 09:01 PM

sloekeen,

What kind of riding do you do during the week? If you are concerned about speed, you need to train specifically for that.

They say "train slow, race slow" - maybe you could try incorporating 'jumps' into your workout.

After warming up for about 30mins, try to accelerate to top speed and hold it for 30sec-1min, recover by spinning for 5mins and start over. You can do this 4-6 times a workout.

2LAP · 07-15-2003, 04:29 AM

Quote:

Originally posted by Robert G.
After warming up for about 30mins, try to accelerate to top speed and hold it for 30sec-1min, recover by spinning for 5mins and start over. You can do this 4-6 times a workout.

This would be a good session which will work your anaerobic capacity. Also include work at your lactate threshold as this determines the speed at which you can ride for a set distance. Lactate threshold training is usualy done in a singe 20 to 30 minute block or as 8 minute intervals with very short rests between efforts (e.g. 1 minute).