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