I realize it’s too late to gain any miraculous bike fitness or speed at this stage in my “triathlon training”, but I figured another 45 minutes in the saddle wouldn’t hurt. A storm was brewing outside so I took the easy option and rode inside….again.
To add just a little variety to my otherwise mundane bike training, I dusted off the Spinervals Zoot Challenge video cassette (yeah, that’s how old this workout is!) and got busy.
Actually, the workout wasn’t too bad at all, and varied enough to make the time fly by. Here’s what I did:
# Warm up
# 3 x 30 second tempo
# 1 minute spin
# 12 x 20 seconds super spin with 20 seconds rest
# 1 minute spin
# Two lots of: 4 x (1 minute tempo, 30 seconds spin, 30 seconds hard, 30 seconds spin)
# 1 minute rest
# 4 x 30 seconds sprint (increasing in intensity)
# Cool down
So, no more biking until the triathlon on Sunday. The bike leg is only 20k – definitely manageable on minimal training, but my lack of speed/power will be a major factor. For the record, I expect to be mid-pack in my age group on the bike (which will be easy to find in transition as I’m sure to be one of the last out of the water!) and then hopefully chase a few people down in the 5k run. We’ll see. The main aim is to avoid drowning and then enjoy the bike/run on dry land. Fun, fun, fun…