5 week bike plan for stronger cycling with Chris Stirling

RaceZone 3 Bike session

The longest part of any triathlon is usually the bike, so obviously this is a key area to focus on in our training and often the one which transfers to the biggest improvements for our racing.

Coming from a mountain running background into triathlon, I always had a strong run from the bike in my first races but noticed the people in front of me were always stronger cyclists. Talking to them and asking questions the answer was clear. In triathlon, being a strong cyclist makes you a stronger runner. The more you can hold back on the bike, but still go fast, the better you will run. This winter I made the effort to become a stronger cyclist, running was put on the back burner and just kept ticking over. I brought a Turbo Trainer and used it, mountain biking improved my handling and got my legs stronger and a steady long ride once a week (3-6hrs) was my priority session.

The great news is, my cycling did improve, but so did my running! Sometimes it pays to put your doubts and worries aside and try a different approach. 

Here are a few sessions that helped me to improve. Try them out and see how you get on. Remember with all training, it’s not rocket science; we are just trying to get enough work done in the session to stimulate the body to adapt. I am a big believer in finishing strong and making small consistent gains over a longer time period.

First thing I did was test my fitness-

FTHR test

15-30mins easy warm up, with a few 30-60sec pickups, (just till you notice a change in breathing)

Ride a 30 min TT, after the first 10mins press the lap button on your HR monitor. Your average HR for the last 20mins is your FTHR (functional threshold heart rate). This is what we are going to try and improve.

10-20mins easy warm down

Muscular endurance intervals sessions

15-30mins easy warm up, with a few 30-60sec pickups, (just till you notice a change in breathing)

Week 1

5X3min intervals (1min easy spinning between), building to just below FTHR. Make each one end at a slightly higher HR, like going through the gears.

Week 2

As Week 1 but hold the last interval just above your FTHR.

Week 3

2 sets of Week 1, with 15mins easy spinning between sets

Week 4

2 sets of week 2, with 15mins easy spinning between sets

Week 5

After an easy recovery week, repeat the FTHR test. Hopefully you should see an improvement or at least the test should feel a little easier!

I usually did a short 10-15min run off these sessions at a very easy pace. It really gives that jelly legged feeling of running of the bike in a race. I also found the concentration to hold the interval pace and not drift off transfers well to race situations.

A good progression is to work up to 5min intervals with 1min30 rests. The next progression for me was to start riding longer intervals but at a lower HR (similar to what I would be riding a Half IM), but that’s another session…..

Stay tuned, train smart and be safe!

Guide to sighting in open water

How to deal with a busy field by Sophie Corbidge

I have to be honest; swimming in the open water during a race is a far cry from the comfort of a nice heated pool lane. Instead of just one or two other swimmers giving you plenty of room and politely passing you at the end of the length, you suddenly find yourself in the middle of a washing machine, with about fifteen other suckers invading your personal space. The fight is on. Everyone is aiming for the same buoy or swim marker, and there is only one route to take - the straight line from A to B. The thought of this situation may seem like a nightmare to you, and you wouldn't be alone. Open water swimming in a busy field is an intimidating prospect, and even the most elite athletes have to overcome their fears. I think the most important thing to remember is that you WILL BE OK. You may take a few knocks, but the worst thing that will happen is that you get a few bumps and bruises. 

The more you try to stay relaxed and confident, the more you will enjoy the experience, instead of dreading it and worrying about the things you can't control. Focus on your own race and what you CAN control, like your stroke technique and the line you take to the buoy or marker. If your stroke gets interrupted by another swimmer (eg. if your arm links with theirs), do not panic. Simply return to a position where you can continue your stroke, and use the interruption as an opportunity to sight for the buoy. When I am in a race, I find that it helps to use the draft of other swimmers, so slot in their streamline behind their feet, and glide along in their current. This saves energy, and gives you a chance to focus on your technique. However, do not rely on the person ahead of you for accurate directions! Make sure that you look up to sight for the buoy every 10-12 strokes, regardless of whether you are in a group or on someone's feet. The guy ahead of you may be a faster swimmer, but they may be a shocking navigator! 

As you round the buoy with company, try not to treat it as a test in the Hunger Games. Stand your ground, but do not go out of your way to upset others because this doesn't do you or anyone else any favours! Keep your head up around the buoy to make sure you can see everything happening around you, and pick up your arm turnover so that you're more efficient. Do not use other people's heads as makeshift pool walls, and NEVER pull on people's wetsuits - treat others as you would like to be treated yourself. However, don't let yourself become a victim. Swim with confidence, and make sure your stroke remains strong. It is important that people respect you, and you respect the other swimmers too.

So there's my key points to help you handle a busy field! Just keep swimming and SEA for yourself