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Visualizing your upcoming race, or even individual training sessions is an extremely important part of improving your personal performance. A lot of people make this part of their race week routine, but if you can make it part of your daily routine you’ll reap the rewards. We tend to [...] A great way to build bike specific strength is to find yourself a nice, not so steep hill and ride up it in your big chain ring. When selecting the hill look for something that will allow you to ride up for a minimum of 5 minutes. Keep [...] Getting adequate sleep is crucially important for your recovery and general quality of waking life. Some people would argue that a good coffee is also crucially important for the quality of waking life! A lot of us get trapped in a caffeine cycle where we have too much [...]
Studying pictures is a great way to improve your own form. Find someone who does it well and compare your own photos or video. They don’t have to be triathlon specific. What does Michael Phelps or Inge De Bruijn do that you don’t? Or, what COULD you do that [...] When going for your long rides it’s a good idea to limit your sugary drink intake ’til after the first hour. Staying with water for that period, or longer, will help teach your body to burn stored fuel in place of going directly to the readily available sugars. This [...] Swimming fast is all about technique so drills should be incorporated into all workouts, even if just in your warm up or cool down. A good drill for those of us with imperfect catches is to swim with clenched fists. By decreasing the surface area of your hand you [...]
First, get your Heart Rate Monitor on and know your aerobic HR limit. You can get a very good approximation using the Maffetone formula. We put this up in an earlier post but there are many indepth methods for getting your precise number. The actual workout is about 1.5hrs. It consists of a short warm up, then 4 x 15 minute efforts with a 5 minute rest interval. You’ll have to play with wattages and effort levels based on your ability and current fitness. Ideally, if wattage isn’t an option, you should hook up an old speedometer or some sort of cadence meter. You need something to keep track of effort aside from just Perceived Effort. Pick a wattage that will bring your heart rate just below your Aerobic limit over the course of 15 minutes. On your first couple tries you may overshoot or undershoot the mark, but adjust accordingly for future intervals. If you get close to overshooting you will want to adjust the effort during the interval. Do not go over you aerobic HR limit for this workout, you’re trying to keep a consistent HR cap so you can have an accurate comparison point for a later in the year. After 15 minutes take a 5 min spin break (keep riding, but easily), then do another 15 minutes at the same wattage, speed, or cadence. If you’re using speed or cadence on a trainer you also have to take note of the gear you were using. If it’s a 53 x 18 and 90 RPM – make it the same on the second interval and for future sessions. Continue reading Computrainer or Mag-trainer example workout
Sometimes, the hardest part of a workout is getting out the door in the first place. Once that step is overcome it almost always goes better than expected. One trick if you are feeling particularly un-motivated is to simply get your kit on. Just commit to pulling on those [...] |
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