| When training for the bike leg of a
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| | 4 minute interval.As you reach the next
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| triathlon, consistent stressing of the
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| | mile marker, gear down and maintain the
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| body's lactate production mechanism is
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| | same cadence, working at about 55-65%
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| the key to achieving a faster race pace
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| | effort. This is your rest interval, and
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| on the bike and a smoother transition
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| | it will last all the way to the next mile
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| from the bicycle to the run. If you don't
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| | marker.Repeat the standing sprint to
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| know too much about the lactate
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| | seated time trial effort for the next
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| threshold, click here for a previous
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| | mile. Perform 4-10 intervals, switching
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| article on the topic. Unfortunately, it
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| | back and forth from lactate threshold to
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| can be difficult to train at lactate
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| | easy pedaling every mile.Do this workout
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| threshold for long periods of time, such
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| | once per week for 2 weeks. After 2 weeks,
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| as the time required for completion of a
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| | choose one of the intervals and perform a
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| 40K Olympic distance cycling time trial.
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| | 2:1 work rest interval, meaning that you
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| This is because the body buffers lactic
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| | will push hard for 2 miles instead of
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| acid by combining lactic acid's hydrogen
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| | just 1 mile (on only *one* of your
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| ions with carbon dioxide (for subsequent
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| | intervals) and rest for the normal 1
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| transport in the bloodstream and removal
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| | mile. So, if you've been performing 8
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| as carbon dioxide at the lungs). To blow
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| | intervals, with eight 1 mile sprints and
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| off this CO2 and retain a physiologically
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| | eight 1 mile rests, you'll now be
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| normal blood pH, you must maintain a
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| | performing one 2 mile sprint and six 1
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| level of ventilation that can be quite
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| | mile sprints, with seven 1 mile rests.The
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| difficult. In addition, that acidic burn
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| | next week, reduce the interval count,
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| just *hurts*!A good approach to this
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| | again linking two 1 mile segments
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| paradox is to spend small amounts of time
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| | together. Continue to keep your rest
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| at lactate threshold. By pushing at the
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| | intervals at just 1 mile.Continue to
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| proper intensity for 2-5 minutes, you can
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| | "string together" your lactate threshold
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| gradually increase the body's tolerance
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| | efforts every week. By the end of 2-3
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| to lactic acid and the body's ability to
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| | months, you'll be able to maintain a much
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| utilize lactic acid as a fuel, while
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| | higher race pace intensity, without
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| training the body to work at higher
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| | burning out before the end of the time
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| levels of energy output while producing
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| | trial.
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| less lactic acid.As your lactate
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| | Remember to allow adequate rest and
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| tolerance rises, the goal is to
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| | recovery after intense interval training,
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| eventually "string together" these short
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| | and you'll see great performance
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| lactic acid threshold intervals to
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| | results!If you want more workouts, or
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| produce one long race pace intensity
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| | want your entire season's workouts for
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| effort. Here's a sample interval training
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| | every single day of the entire year to be
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| workout series that will allow you to
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| | designed based on your personal schedule,
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| achieve this adaptation:Find a trail,
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| | limitations, or goals visit and check
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| route, or road that is relatively flat
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| | out the triathlon coaching options, or
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| (occasional rolling hills are OK).
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| | contact for more information.Ben
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| Warm-up spin for 10 minutes.At the first
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| | Greenfield runs Pacific Elite Fitness at
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| mile marker after completing the warm-up,
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| | an online portal
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| increase by 2-3 gears and stand to sprint
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| | for personal training, triathlete
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| as hard as possible for 30 pedal strokes.
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| | coaching, and free fitness and
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| This will initiate production of lactic
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| | multi-sport
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| acid.After the standing sprint, sit and
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| | advice. He resides in Liberty Lake, WA,
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| reduce the gearing so that 90RPM or more
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| | where he works as director of sports
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| is possible. Maintain the "burn" in your
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| | performance for Champion Sports
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| legs, pushing at 85-95% all the way to
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| | Medicine, a training and testing lab for
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| the next mile marker. Depending on how
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| | athletes.
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| fast you're riding, this will be a 1.5 to
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|
