Plainsman

My first Sprint Tri is about a month away, and I'm still not locked in on some aspects of my training regimen.

1. The bike leg. This is my primary sport. It's a 13 mile ride. Here's my question: To train for speed on this leg, which is better? Shorter more intense sessions (i.e. a 45 - 60 min. hard spin class) or lmore miles (25-30) at lower speeds on the road? In all cases trying to keep cadence around 90. Right now I'm riding for about 45 minutes, at about mid level intensity.

Thanks!

Richard Cranium

I suggest to try to perform a "dry-run" of the whole race and see how the mixture of exercise affects you.

There's no way to predict a training technique that will lead to a better race result. But I can advise that a series or short, intense, exercise sessions will develop speed more quickly than steady state endurance exercise.

cslone

I'd be doing LT workouts, i.e. 20 minutes at a hard steady pace, with 5 minutes rest, then another 20 minutes at threshold. I would also be doing brick workouts, which are ride then run, so you can get used to the wobbly legs coming off the bike.