2019-06-01_220_Triathlon

TRAINING

88 / / June 2019

It’s time to go through the zones, feel the burn

and start producing some fast bike times...

TAKE YOUR

BIKING TO THE

NEXT LEVEL

iththeUKtriathlon

raceseasonnowin

fullswing,wereally

needtobefocussing

onmaintainingour

overallracefitnessandvaryingthe

intensityofourbiketraining.

Workingthroughdifferenttraining

zonesis a greatwaytomaintain

fitnessandalsoaidsadaptationto

pacingacrossa broadbandofzones

overa relativelyshortduration.

I reallyliketousethismonth’s

typeofworkoutwithourage-group

athletes.And,ideally,I’ddoit ona

reallyflatroadsoyoucanlearnto

controlthepower.If possible,do

theentiresessionalldownonthe

tri-bars,orif you’rejustusinga

roadbikethendownonthedrops.If

you’rea beginner,builduptoit overa

fewmonths– thisis a toughsession,

andit’sgoingtohurtforeventhe

mostexperiencedoftriathletes.

Whateveryourbackground,the

keywiththissessionis nottoget

tooexcitedatthestartandto

graduallyupthepaceoneach

effort.Lookatdoingthisjustonce

a weekandyou’llsoonstartto

seesomegreatimprovements

inyourcontrolofpowerandpace.

W

Get comfy

Try to get shorts and pad

widths that fit your body

shape correctly. Lots of

saddle companies and

shorts companies have

ways of measuring your

correct saddle shape

and pad width.

Use aerobars

Aerobars are key when

it comes to pacing.

Your body creates 80%

of your drag so

adapting your profile

on the bike will certainly

produce some speedy

bike times.

Eat flapjack!

Flapjack is a great fuel

source for your rides,

especially on those longer

ones at the weekend – it’s

a big favourite of mine for

fuelling, giving a much-

needed sugar boost

when I need it most.

COACH’S TIPS OPTIMISE YOUR SESSION

JAMES

MITCHELL

Adapt for beginners

Just complete two blocks and extend

the warm-up and cool-down to make up

the full 1:10hrs.

Adapt for Ironman

Extend each block by 1min but keep all

the 30sec sprints the same duration.

WARM-UP

10mins easy

High cadence

MAIN SET

3 x

• 5mins moderate


• 
  

  5mins vigorous

  
  


• 
  

  3mins max effort

  
  


• 
  

  30secs max sprint

  
  


• 
  

  5mins easy
  High cadence

  
  

COOL-DOWN

4:30mins easy

High cadence

THE SESSION

BIKE ZONE SESSION

DURATION MINS COACH MATTBOTTRILL