Bike Workout + Time Crunched = Tempo Time

Cruiser bike works good in snow with tires at about 10psi

I decided to stay with the cycling theme after last week as many people are having to ride indoors this time of year.  Multisport athletes are usually time crunched between the training and everything else that occupies there waking day.  So, when time is short, get some bang for your buck with some tempo work.  Tempo pace is what I like to call "comfortably hard".  You are working but it is something you could sustain if needed for close to 60 minutes.

Here is a great workout I like that takes about 60-65 minutes depending on how long you cool down.

Warm up 5 minutes easy spinning focussing on smooth pedal strokes

3 minutes alternating 

20 seconds single leg right

20 seconds single leg left

20 seconds spin up to 100+ Cadence

repeat 2 more times.

Main set

1 x 10 min Tempo (use first 3-4 minutes to build up to that then hold)

2 1/2 minute easy spin

2 x 8 minutes Tempo

2 minute easy spin between each

3 x 4 minutes Tempo

1 minute easy spin between

5-10 min cool

That works out to 38 minutes of tempo pace work during the session.  The goal is not to go harder on the shorter repeats, but just hold a good steady pace.  A progression from this after 3-4 weeks may have you going

Main set

1 x 15 min Tempo (use first 3-4 minutes to build up to that then hold)

3 minute easy spin

2 x 10 minutes Tempo

2 minute easy spin between each

3 x 5 minutes Tempo

1 minute easy spin between

The training benefits from tempo work on the bike as well as running and swimming will continue to teach the athlete how to properly pace themselves.  Learning to measure ones effort for a workout is critical to getting the most out of each session.  For example, some days 6:30 pace running may come at  an easy effort other days, it is a monumental effort.  Or cycling if using power you know some days cycling at or near FTP comes easier than other days.  So, learning to measure your perceived effort for that particular day is critical because that is all your body/mind may have for that particular training session and you have to accept that.  

Make it a great week of training,

Coach Eric