Faster Run after Bike
Enhance run form while tired
Improve cycling hill performance
Increase cycling endurance/efficiency
Increase cycling speed
Increase cycling power
Road/TT Bike-correct Bike Fit (includes aerobars); Proper cassette size for local terrain.
Access to indoor cycling trainer (Trainer can be substituted for bike on most cycling sessions).
Previously established fitness base (running/biking- at least 5-10 hrs per week for at least 4wks).
7-10 hrs per wk to train cycling & running (includes opt'l 45 to 60 min swim/str. train per wk).
Basic bike handling skills-- pedaling, cornering, gearing, hill climbing, aero position.
Create or use current Training Peaks account for detailed online training instructions.
DAILY WORKOUTS INSTRUCTIONS INCLUDE:
Training session purpose & overview
Warm up- neuromuscular, dynamic moves, cardio-vascular
Drills- Sport specific
Main Set-includes distance, timing, pacing, expected results
Warm down + therapeutic stretching
*Lactate Threshold Testing in WEEK 1 Plus WEEK 6