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!