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Trainer Workouts That Don't Suck...

Monday, 01 December 2014 00:10

By Susan Kitchen (usatriathlon.org)

Postseason or offseason has arrived. This is the training cycle following your last race of the year. Temps are getting cooler, the days are getting shorter, and many triathletes are turning to the bike trainer, a great tool to execute a solid workout, free of traffic lights, cars and worrisome weather. With a trainer, it’s just you, your bike, and a healthy dose of motivation. Rather than viewing your trainer workouts as a dreaded chore in the pain cave, think quality over quantity to make the most of your trainer time.

In the offseason, training stress is low, but it’s important to remember that quality winter training sessions establish the foundation for your next season. Focus on developing cardiovascular endurance, improving pedal stroke efficiency and building up bike-specific strength, and you’ll come into spring strong — and ready for a great season....

Here are three 90-minute bike workouts that will bring you into the upcoming race season well equipped. Note: Adjust these workouts as needed to suit your schedule and cycling ability.

Workout No 1: High Cadence Intervals/Efficiency

Focus: Intervals at low power, high cadence, with a focus on smooth pedal strokes and a relaxed upper body. The gear should be easy but not too easy that you are bouncing in your saddle. READ MORE