This session is great for Olympic Distance triathletes as it combines the two intensities that are predominantly used in a bike leg of this distance. This workout also provides a good training stimulus for both sprint distance and Ironman 70.3 distance triathletes too or anyone wanting to develop their ability to clear lactic acid whilst still working hard.
Each Sunday, I’ll post a Smart-Trainer Session that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray, he will, in most cases, prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.
The inspiration for this session comes from a workout in an article by Robin Tullett in an old issue of the now-defunct Triathlon & Multi-Sport Magazine. The issue was probably from 2003 or 2004 as it has an advert that mentions Felicity Abram as the World Junior Champion which she won in the 2003 ITU World Championships.
Robin Tullett’s Pyramid Endurance Workout Three
- 10min WU Level II;
- 1min Level IV, 1min Level III;
- 2min Level IV, 2min Level III;
- 3min Level IV, 3min Level III;
- 4min Level IV, 4min Level III;
- 5min Level IV, 5min Level III;
- 4min Level IV, 4min Level III;
- 3min Level IV, 3min Level III;
- 2min Level IV, 2min Level III;
- 1min Level IV, 1min Level III;
- 10min CD Level II;
- 10min Stretching
Start the workout with a ten-minute warm-up (WU) riding at Level II, maintaining a cadence between 80 & 90 rpm.
This workout is more of a ladder than a pyramid as we start out riding for one minute at Level IV. Keep your cadence between 80 and 90 rpm. After that rep drop your intensity to Level III for a one-minute also keeping your cadence between 90 and 100 rpm.
Next up is a two-minute rep at Level IV with your cadence between 80 and 90 rpm. Follow that with two minutes at Level III.
Then three minutes at Level IV, followed by three minutes at Level III.
By now you are probably noticing the pattern. Each rep gets a minute longer and the recovery segment (if you can call it that) at Level III is the same duration as the proceeding segment at Level IV. Keep increasing the duration of each rep until you’ve done five minutes at Level III, then commence decreasing the duration by repeating a second rep for four minutes at Level IV and descend back down the pyramid to finish with the last rep of one minute each for Level IV and then Level III. The cadence for the whole workout is between 80 and 90 rpm.
Complete a Cool Down (CD) for ten minutes at Level II.
Finish with ten minutes of stretching to assist with your recovery.
If you would like further advice feel free to contact me.
I am the Head Coach and Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes in achieving their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up for my informative newsletter.
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Prior to using this plan, you should be able to ride non-stop for 60 minutes.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.
When purchasing, use the discount code “web25” to claim your 25% discount.