If you are new to triathlon there is a very good chance you think this:
"Oh, the bike portion, that's easy. I'm not worried about that at all."
I have some news for you...you're wrong. Sorry, it's better that I break it to you now than later. This isn't a nice leisurely stroll through the neighborhood with the kids...it's a race!
The bike portion is the largest portion of any triathlon and if you want to do it right, it's not easy. It takes a lot of work and energy to bike well. And that starts with training well.
This workout will help you learn how to push hard, which is a big part of the challenge with biking. Since you're tired from your swim or run (depending on what you did first), and you're sitting down, it can be easy to want to just coast along on your bike. But it's really just a matter of training right to make sure you don't do that. You need to be physically and mentally prepared.
Here is a 30 minute bike workout that will help get you on track:
5 min easy/warm up
1 min fast
30 secs easy
REPEAT 5 TIMES
5 min medium speed (find an RPM to stay above)
1 min fast
30 secs easy
REPEAT 5 TIMES
5 min fast speed (find an RPM to stay above)
Again, you know that fast means F-A-S-T! So really push it on those intervals. You get 30 secs rest after each hard minute....
...so earn it. :)
