In the cold, wet and dark evenings, getting out on the bike is not appealing. At the same time a lot of the turbo sessions people do are too intense for this base training phase of the year. This tempo brick session is designed to be interesting, but not intense, while keeping you mostly warm and indoors.
Some definitions:
Turbo trainer – mechanism you attach to your road bike to allow you to train on the bike, without it moving (see picture).
Brick session: a session which involves both running and cycling.
Tempo: a pace about 10bpm below your 1 hour race pace heartrate.
What you need
A turbo and bike. A 5minute run loop (or out and back road to run on).
Session
| 10minute warm-up | working on smooth cycling in easy gears. |
| 5min run | tempo run pace (keep it below race pace) |
| 10min cycle | tempo pace – focusing on a high cadence |
| 5min run | tempo run pace (keep it below race pace) |
| 10min cycle | tempo pace – focusing on a high cadence |
| 5min run | tempo run pace (keep it below race pace) |
| 10min warm-down | working on smooth cycling in easy gears. |
| 55min total |
The author of this session; Brian Crinion is running ‘new 2 tri‘ training days in the Phoenix Park next spring, see full details at http://www.irish-triathlon.com/index.php/beginners/
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