SwimBikeRunStLouis

Bike Intervals

Whatever endurance sport we embrace to burn calories and our competitive fires, we all face the periodic challenge of fitness plateaus, or worse, simply finding the time to squeeze a workout between job and family.  Triathletes shoulder a triple burden and with this balancing act usually one of the three stagnates.  I already know what you're thinking, it's the swim leg, but when's the last time you did a real bike workout?

Many triathletes are diligent about performing weekly track sessions.  They swim masters to hone freestyle skills and improve  conditioning, but training rides are often relegated to recovery workout / social event status.  Or, if you subscribe to the opposite school or thought, you just get on your bike every time and ride like a Banshee.  While there are times each of these techniques is useful, consider viewing cycling much like running or swimming by adding more structure to your training sessions.

For sure, going long can deepen your aerobic base.  That aspect of endurance sport is unavoidable.  Think about mixing in a weekly short session that emphasizes intervals.  This can take the form of flat sprints or hill repeats.  Finding the right combination of low-traffic roads and appropriate terrain can be challenging, but will pay dividends.

The formula that works for me is to use my quarter-mile run repeat time as a basis for my bike-sprint interval.  I initially sprint for the same duration then note the distance.  Once established, I ignore my watch and just go for the marker.  The same principle applies to hill repeats but things get a little trickier with various grades.  If possible, mix the steepness from week to week, but  still think more in terms of time than pitch.  Climb for the same duration as the sprint, then rest. 

The number of maximal repetitions you can handle is highly individualized.  Again, treat it like your track workouts.  Build up slowly to avoid injury.  Also give yourself adequate recovery between repeats since these are intense efforts.  Like all interval work, attention should be given to proper warm up and cool down periods.

After applying this routine to your training regimen for several weeks, good things will happen.  The next time you see someone in your age group ahead or take on a hilly course, you'll not only have the confidence to attack, but the real fitness level to achieve.

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