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Here’s a Workout Wednesday from our friends, Coaches Jon Booth and Kristen Lipscomb of Pure Endurance
🚴♀️🚴♂️ This brick training session will help begin prepare your body for the challenge of moving between sports (bike and run) while minimizing a major drop in performance. Before you start your training session, set up your run gear so you can practice your transition from bike to run! BIKE Warm up; 15:00 minutes very easy (you can talk in full sentences) Pre main set: 4x 0:30 build from ez to strong effort (choice rpm) RI 1:30 ez spin Main set: 10:00 steady Z2 (Smooth/steady, not breathless) effort Into 3x (2:00 build rpm to 105-110 while maintaining good posture and no bouncing, 4:00 @ cadence of 60-70 rpm at strong sustainable effort or 80-85% of FTP, 4:00 smooth Z2 effort), for a total of 30 minutes. Cool down 10:00 decreasing intensity from Z2 to ez recovery spin RUN Immediately following the bike session, run at conversational pace for 20-30 minutes. For more advanced athletes, start the first 1-2 miles of the run at race pace. 🤠 If you have any questions, Jon and Kristen will be happy to answer! Comments are closed.
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