Workout Stage: Build 1
Workout Type: Power Biking and Stair Sets
Last night we started with a new workout for Tuesday nights. Instead of doing the regular 1 hour run, 1 hour bike, we did a 2 hour run followed by some running. The basic idea of this new workout day is to build more muscle mass for the biking portion of triathlons or for road racing. Now that we have developed some muscular endurance and have cardio in place, the advanced or more serious members in the club are doing this to help gain some more power on the bike and muscle in the legs.
We started with a basic warmup and then did 2 x 1 hour sets for building power on the bike which looked like this:
(Repeated Twice – 1 Hour Each)
Warm Up, 5-10 minutes of spinning
Exercise 1 – Big Hill Climb x 3
The trick with this one was to try and be at maximum threshold by the time you reach standing climb and maintain that until you enter recovery in Aero. The target heart rate should be between 165-180 bpm.
2 min aero(90-95 rpm),
1 min seated(Up intensity, 85-90 rpm),
1.5 min seated(Up intensity, 80-85 rpm),
1.5 standing(Maintain intensity, 65-75 rpm),
2 min aero(Maintain, 90-100 rpm),
3 min aero(recovery, 90-100 rpm).
Exercise 2 – Max Effort 1 Min On/1 Min Min Effort Recovery x 5
This exercise is designed to work on power as well, target heart rate should be between 165-185 during the sprint. During recovery, back off as much as possible to allow the legs to recover. You want to be pushing the biggest gear you could manage on a flat straight away while still feeling powerful. I find I am the most powerful at 95-100 rpm so I tried to find the highest resistance that I could hold at this cadence over 5 sets.
On the 4th set, try and beat your 1 set cadence by approximately 5 rpm. On the fifth, set try and hold your first set cadence.
Cooldown – 10 minutes
Cooldown Speed Set:
Start at 80 rpm, build up 10 rpm / 20 seconds until you reach 120 rpm, hold for 30 seconds, then reduce cadence by 10 rpm every 20 seconds. Make sure to put enough resistance on at high cadences so it feels like you are pushing against something to avoid doing damage to your legs.
For the remaining time do whatever it is that you normally do during a cool down.
After doing this twice we went and did a great run workout also emphasizing leg power.
10 laps around the track or approximately 2km run.
Exercise 1 – Stair Set w/ Lunges
Next we did 3 stair sets with approximately 24 stairs per set and 10 stair cases in the set. In between sets we did active recovery by performing 60-80 walking lunges(30-40 each leg).
Exercise 2 – 5 Lap Recovery w/ Karioka and Buildups
Next we did 5 laps or so to get the legs going again after some inducing some heavy stress from the stairs and lunges. Following this we did 3 sets of Carioca(video linked below) going each way once per set for a total of 6 times over a distance of about 30m. After this we did 4 sets of build ups which consisted of about 15 butt kicks, 15 high knees, then accelerate to ~90% of top speed over 25-30m followed by gradual deceleration. These are designed to work on quick twitch muscle development and helps allow the body to coordinate movements at higher speeds.
All in all this workout took about 3 hours. My Garmin said I burned about 2400 calories so be sure to bring a bunch of water, eat well before the workout, and bring some snacks to eat during the workout as well.
Note: Living in Edmonton, Alberta in the winter means we ride spin bikes until the snow goes away in March or April. While the spin bikes are awesome, they are no replacement for getting out on the road and actually riding.