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Ironman Taper bike ride - Daily Workout 09.20.17

September 20, 2017

Continuing the theme here of Ironman Taper workouts since IM Chattanooga is this weekend. Here's my go-to bike workout that I typically give a few days out from race day, Ideally Wednesday. If it gets moved to Thursday I drop the main set to 2 rounds instead of 3. This workout keeps the engine firing and makes the race day zone 2 effort feel easy since you're riding a smidgen over that race day wattage within this workout. 

 

Total Time: 50' 

Warm up:

10' easy

1x(2' z3, 1'z4, 2' easy)

(15' warm up)

 

Main Set x3

4' @ race effort

1' @10-15% harder

5' EASY

(10' rounds/30' main set/45' total)

 

Warm down:

5' soft pedal in the small ring

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