When training for the bike leg of a triathlon, consistent stressing of the body's lactate production mechanism is the key to achieving a quicker race pace on the bike and a smoother transition from the cycle to the run. If you do not know too much about the lactate threshold, click here for a previous article on the topic. Unfortunately, it can be difficult to train at lactate cutoff point for long periods, such as the time needed for completion of a 40K Olympic distance cycling time trial. To blow off this CO2 and keep a physiologically standard blood pH, you have to maintain a quantity of ventilation that may be quite tough.
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By pushing at the right intensity for 2-5 mins, you can steadily increase the body's tolerance to lactic acid and the body's capability to utilize lactic acid as a fuel, while training the body to work at higher levels of energy output while producing less lactic acid. As your lactate tolerance rises, the goal is to eventually'string together' these short lactic acid threshold intervals to produce one long race pace intensity effort. Here's a sample interval training workout series that will enable you to reach this adaptation : Warm-up spin for 10 minutes.
At the 1st mile marker after finishing the warm-up, increase by 2-3 gears and stand to sprint as hard as possible for 30 pedal strokes. After the standing run, sit and reduce the gearing so that 90RPM or more is possible. Dependent on how fast you're riding, this will be a 1.5 to 4 minute interval.
As you reach the next mile marker, gear down and maintain the same intonation, working at about 55-65% effort. This is your rest interval, and it will last all the way to the subsequent mile marker. Repeat the standing sprint to seated time trial effort for the subsequent mile. Perform 4-10 intervals, switching back and forth from lactate threshold to simple pedaling every mile.
Do this workout once per week for 2 weeks. After 2 weeks, choose one of the intervals and perform a 21 work rest interval, meaning that you're going to push hard for 2 miles instead of just 1 mile ( on only *one* of your intervals ) and rest for the standard one mile. So, if you've been performing 8 intervals, with 8 1 mile sprints and 8 one mile rests, you may now be performing one 2 mile run and six 1 mile runs, with 7 one mile rests.
the subsequent week, scale back the interval count, again linking 2 one mile segments together. Continue to keep your rest intervals at only one mile. Continue to'string together' your lactate threshold efforts every week. Remember to allow adequate rest and recovery after intense interval training, and you can see great performance results!
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