"Give it a TRI Thursday": Cycling Edition

Every Thursday we will be posting a workout written by our coaches for you to TRI out. This will give you a taste of what our training plans look like!

These workouts will be a variety of cycling, swimming, and running! FitFriday will contain cross training and strength training workouts!

TRI this week’s cycling workout! Get in those last few rides outside while you still can!! Or you can try some indoor cycling if the weather in your area isn't cooperating! Go ahead…give it a spin! #cyclingtraining #hakamultisport #triathlontraining

Cycling Strength Block Workout

(1:30 hours total)

30 min Easy Spin W/U @ 95rpm @ 65-75% effort, Include some up tempo efforts both in and out of your seat in your W/U

Main Set:

5 x 5 min @ 70-75 RPM @ 75-80% effort (zone 3) if the 7 min sets feel too easy lower the cadence rate by 5-10 rpm to use your strength more and cardio less, remember this is a strength focused workout with 3-5 min recovery spin between sets (depending on recovery rate and how the legs feel.)

The goal of the session is to build strength through the range of motion while also having a cardio component to the workout. Try to balance the fatigue you feel in your legs with the intensity you are using from a cardio point of view...

W/D with left over time @ 90 RPM+ mixed Terrain.

The goal of the workout is to build strength through the full range of motion without too much aerobic or anaerobic strain on the cardio system.