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Race Day +1 Bike Ride - Daily Workout: 08.19.17

August 19, 2017

For all of those in the midst of race season, here's a good "day before the race" bike ride to help spin things out while also keeping the legs firing. A few versions are below

 

Sprint or Olympic: 30min

 

Warm up

15' easy to start and building into zone 2

 

Main Set x2

2' zone 3

2' zone 4

3' EASY - aka 50% or less

(7' rounds/14' set/29' total) 

 

Warm down:

50% or less till completion of ride

*Reminder to run through the gears to make sure everything is smooth and ready to go! 

 

70.3 Distance: 30min

 

Warm up

15' easy to start and building into zone 2

 

Main Set x2

3' zone 3 where the last 10" is FAST, spinning out the current gear you're in, aka high cadence. 

4' EASY - aka 50% or less

(7' rounds/14' set/29' total) 

 

Warm down:

50% or less till completion of ride

*Reminder to run through the gears to make sure everything is smooth and ready to go! 

 

Ironman distance: 45min - similar to 70.3 but more reps

 

Warm up

15' easy to start and building into zone 2

 

Main Set x4

3' zone 3 where the last 10" is FAST, spinning out the current gear you're in, aka high cadence. 

4' EASY - aka 50% or less

(7' rounds/14' set/29' total) 

 

Warm down:

50% or less till completion of ride

*Reminder to run through the gears to make sure everything is smooth and ready to go! 

 

There you have it! Some pre race spins that will prime you for race day! 

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