Saturday, 18 August 2018

Lactate threshold Cycle Sets


Below I have put together some cycle sessions which I use to prepare for Triathlon races on race week. These are perfect to get your body working hard and also understanding what race pace is. These sessions are in total around 60-70mins long so perfect to do in your lunch break for after work. The aim of these sessions is to get you ready for race season by working at your race pace.

Key:
Cadence:(or pedalling rate) is the number of revolutions of the crank per minute; this is the rate at which a cyclist is pedalling/turning the pedals.
Race Pace: The average speed or power you will hold in the required distance of your race

Week 1
Effort Cadence Minutes
Warm up
80-100

15

Prep set

Steady

90

2
Easy 80 1
max 100 10s
Easy 80 1 Prep Set x3
Main set   Race pace  90 3
Easy 90 2
Hard 90-100 1
Easy 2
Main Setx4 
Cool down 15
Total time 68



Week 2
Effort Cadence Minutes
Warm up
80-100

15

Prep set

Steady

90

2
Easy 80 1
Max 100 10 s
Easy 80 1 Prep Setx3
Main set  Race Pace  90 5
Easy 90 2
Hard 90-100 1
Easy 2
Main Set x 3 
Cool down 15
Total time 66

Week 3
Effort Cadence Minutes
Warm up 80-100 15
Prep set Steady-160HR 90 2
Easy 80 1
max 100 10 seconds
Easy 80 1 Prep Set x3
Main set Just under Race pace 90 2

Just over race pace
90-95 2
Easy 80 2


Race Pace 90 6
Easy 80 2

Race pace 4 Main Set x5

Cool down

Easy 15
Total time 69

Week 4
Effort Cadence Minutes
Warm up 80-100
15

Prep set Steady 90 2
Easy 80 1
Max 100 10 s
Easy 80 1 Prep Setx3
Main set
Just under Race pace
90 1
Just over Race pace 90-95 1.5
Easy 80 1
1st section Main Set x5
Race pace 90 6
Easy 80 2

2nd set x 2  
Cool down Easy 15
Total time 69.5

 

Hope these sessions help 

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