Turbo Trainer Tuesday session 1hr 10 mins targeting your Aerobic endurance with some technique work in there and getting you to dial into your perceived effort through RPE (Rate of Perceived Exertion) bands. This is ideal for all Triathlon distances.
Control the efforts, focus on your RPE and ensure the recovery intervals are very easy spinning.
WU - 15 mins easy spin in Zone 2 or RPE 3 – 4
5 mins Single leg drills as 5 x (30 secs left leg / 30 secs right leg)
MS – 7 x (30 secs 90 – 95 RPM @ Zone 4 – 5 or RPE 7 – 9 / 30 secs 75 - 80 RPM @ Zone 2 or RPE 3 – 4)
10 mins steady @ Zone 3 or RPE 5 – 6
5 x (40 secs 90 – 95 RPM @ Zone 4 – 5 or RPE 7 – 9 / 20 secs 75 - 80 RPM @ Zone 2 or RPE 3 – 4)
8 mins steady @ Zone 3 or RPE 5 – 6
3 x (50 secs 90 – 95 RPM @ Zone 4 – 5 or RPE 7 – 9 / 40 secs 75 - 80 RPM @ Zone 2 or RPE 3 – 4)
6 mins steady @ Zone 3 or RPE 5 – 6
CD - 10 mins Very easy spin Zone 2 or RPE 3 – 4
Here at Swimbikerun Triathlon Coaching I target specific cadence sessions by strategically placing them into an athletes training program so as to develop a complete range of cadence skills within their cycling abilities. It is all part of my training philosophy to guide athletes into developing this critical skill to add to their biking toolbox as it will allow them to be able to use the full cadence spectrum no matter the terrain they are riding on. This will allow them to ride any course as efficiently as possible in any conditions.
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