Your ability to ride at Threshold will have direct influence on how fast your bike leg of any Olympic Distance or Ironman 70.3 triathlon will be. It is also of benefit for anyone racing a Zwift, road or Mountain Bike race. Although you won’t spend the entire event at Threshold, having the ability to sustain your effort at Threshold and recover qwikly from efforts at Threshold will see you in good stead. This session is perfect for road cyclists, mountain bikers or triathlons (from Olympic distance to Ironman 70.3) especially a month or two out from your event.
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 today’s workouts come from a Beginner’s Guide to Triathlon published by Triathlon Plus and was free with Issue 42 in the Summer of 2012. Emma Snowsill is a three time World Champion, Olympic and Commonwealth Games Gold medalist in triathlon. This version is a progression from what I published a fortnight ago:
Emma Snowsill’s Threshold Bike Intervals B
- 10min WU Level II;
- 5x 10min Level IV, 5min Level iI RI;
- 10min CD Level II;
- 10min Stretching
The Warm Up (WU) should be done at an intensity that is steady but not over consuming at Level II.
For the main set is made up of five, ten-minute reps riding at Level IV. Take a five-minute Rest Interval (RI) at Level II between each rep.
The Cool Down (CD) is at Level II for ten minutes.
Finish with 10 minutes of stretching to assist with your recovery.
Here is my data from doing the workout.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
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