...

Blog

Winter Workout - Improve Transition Run

Articles TriBikeWintertime can make it difficult to conduct training.  Sometimes weather limits us to the indoors requiring the use of a stationary bike or treadmill.  But if you’re like me, I can’t do too much time on either before I’m bored.  Stationary workouts cannot only be fun, they can be more effective because there is no coasting or resting.  They are also great replacement workouts for when time is limited.   The below workout is great for improving 3 things; Bike Strength, Transition Run, and Confidence.  Weather permitting or not, if done regularly this workout will take your mind off the stationary boredom and make you faster.

Warm Up = Stationary Bike Training 5 minute warm up, small chain ring high cadence 80+ RPM, soft pedal. 

Main Set = 5 x (Bike Trainer 1 minute hard big chain ring, 70+ rpm, 1 minute easy small chain ring high cadence 80+ RPM, soft pedal.) 5 x (Treadmill 1 minute easy recover hart rate, 1 minute hard or uncomfortable pace)

Repeat Main set 2 more times

Cool down = 5 minute jog/walk + Stretch

Wed, Sep 6th 2023

Signing up for an Ironman takes courage. Congratulations to those of you training for this journey. The growth of Ironman distance races requires us to sign up a year in advance for the more popular...

Wed, Sep 6th 2023

There are many types of wetsuits, each with its own purpose. Diving, surfing, body gliding, and our favorite, triathlon wetsuits are all constructed differently. Why and how do we choose a triathlon...

Wed, Sep 6th 2023

Ease your way back into swimming as you return to the pool.

Wed, Sep 6th 2023

Hot Foot is a common experience to new and sometimes intermediate riders. It is a burning or numbing sensation in one or both feet that prevent a comfortable and efficient pedal stroke. "Hot foot"...

Wed, Sep 6th 2023

Over the course of my coaching career, I’ve grown into the habit of studying riders; good riders, bad riders, tall and short, all kinds of riders. If there is one common flaw I see in most riders,...

Wed, Sep 6th 2023

Indoor cycling is a great option for when the weather prohibits an outdoor ride. While indoor trainers are useful for winter training, it isn’t something most can mentally sustain beyond an hour. A...

Wed, Sep 6th 2023

There are many questions about Ironman and its preparation but the most popular question seems to be "what's it like." What is it like to be out there 10, 12, 14+ hours and how do you survive? What...

Sun, Mar 6th 2022

If you’re serious about making speed improvements, no one can deny the benefit of track workouts. There are many workouts you can do to move your focus away from the circles and more on performance...

Mon, Jul 5th 2021

The best way to ensure a safe and fun ride is to check your bike ahead of time. Eliminate equipment malfunctions when your miles from home. Do these ten things before each ride ensure no surprises...

Mon, Mar 22nd 2021

Training tools have matured to a point that makes training methods more scientific. Universal terminologies like zone-training, power meter training (Watts), heart rate (HR), or "perceived rate of...

Sat, Sep 12th 2020

We live in a world of immediate gratification. Very few people enter the sport of triathlon and achieve immediate success. Most new triathletes learn through trial and error. Success in triathlon...

Tue, Feb 19th 2019

Too many riders put little thought into getting a professional bike fit or take note of their bike set-up. This is a mistake. The reality is regardless of the amount miles you ride or speed at which...

Tue, Oct 24th 2017

Caffeine is found in an enormous number of sports products including gels, chews and hydration mixes. Why? There are various potential performance enhancing effects. First, it can help to mobilize...

Fri, Sep 22nd 2017

A good triathlon swim will not guarantee you a win but a poor swim will help you loose it. In much the same way, a good transition will contribute to a positive race experience. The objective of the...

Sun, Sep 17th 2017

What exactly does sodium do in the body? Should I supplement with sodium when I exercise? I've heard of hyponatremia, but why is it so dangerous? This article will provide you with a better...

Wed, May 24th 2017

Two elements of improving freestyle swimming include Swim Fitness and Swim Technique. Improving both will result in a more efficient and faster swim. To maximize your gains, master swim technique...

Mon, Jan 23rd 2017

Wintertime can make it difficult to conduct training. Sometimes weather limits us to the indoors requiring the use of a stationary bike or treadmill. But if you’re like me, I can’t do too much time...

Sun, Jan 22nd 2017

Should you train when sick? Many athletes have a problem stopping or tapering training to allow the body to recover from a cold. It’s difficult to hold back training especially when the virus hits...

Tue, Jan 10th 2017

Swim panic, and associated hyperventilation, is often experienced by both new triathletes and veteran triathletes in cold water. It’s a misnomer this is a concern limited to new triathletes. Dealing...

Mon, Aug 1st 2016

The most popular questions coaches receive from athletes, whether casual athlete or competitive, are nutrition related inquiries. It’s usually because athletes are either looking to loose weight or...

Mon, Aug 1st 2016

Nutrition is a key component of any good endurance event performance. While our bodies can burn upwards of 750+ calories per hour, we can only digest 200-250 per hour. We cannot replace calories...

Mon, Aug 1st 2016

Many of us create training plans to improve our fitness level. Following a structured training plan leading up to an event most often equates to better performance because it keeps us honest...

Mon, Aug 1st 2016

The one topic I am asked most often to comment or talk about is nutrition. There are many different directions we can go with this topic including weight manage ment, training nutrition, race day...

Mon, Aug 1st 2016

Triathlon is an expensive sport because of the equipment needed for all three disciplines. Whether it's entry-level, top of line, or anything inbetween, you want to maximize the return on your...

Mon, Aug 1st 2016

Before the Inland Infernos, the Pasadena Tri Club, Redlands Tri, Tri Connection, etc…there were no tri clubs in the Inland Empire (IE) that I can remember. 20ish years ago aspiring triathletes from...

Mon, Aug 1st 2016

The Half Ironman (IM), AKA 70.3, distance is popular because it’s a great half day workout not requiring extensive life altering sacrifices. The event market is flooded with races of this distance;...

Mon, Aug 1st 2016

Triathlon equipment is expensive and therefore your investment should be warranted. Selecting the most appropriate equipment can provide quantifiable improvement in race performance. Prioritizing...

Mon, Aug 1st 2016

One of the more popular questions recently seems to be “what is the proper crank length for my bike?” Google this subject and you will find many articles pointing to the same set of studies. These...

Mon, Aug 1st 2016

Conventional wisdom says to use both brakes at the same time. This is probably good advice for beginners, who have not yet learned to use their brakes skillfully, but if you don't graduate past this...

Mon, Aug 1st 2016

One of the key skills in road riding is the ability to ride in a pace line. By working together and sharing the work, a group of riders can go much faster with less effort than a single rider. The...

Mon, Aug 1st 2016

As a triathlete, have you asked yourself why some cyclists are hesitant when you show up with aero-bars? Do you see a concerned look on their face? If you think they are intimidated because of your...

Mon, Aug 1st 2016

As athletes, we hear the term hydrate. What you hydrate with is as important as the hydration process. Hydrating with water is not hydrating. Excess water causes hyponatremia because the absorption...

Mon, Aug 1st 2016

Learning to swim competitively as an adult is much like learning to speak a new language. If you don’t place yourself in an environment where you are forced to practice almost to the point of...

Mon, Aug 1st 2016

The first two decades of the fifth century B.C. marked one of the great turning points in world history. These were the years of the Persian and Greek wars. The powerful Persian Empire in 546 B.C....

Mon, Aug 1st 2016

Falling temperatures and fewer daylight hours don't mean that your outdoor running routine has to go into hibernation for the winter. Running through the cold weather can help shake those winter...

Mon, Aug 1st 2016

Running is not easy. However, for the time invested, it is by far one of the most beneficial activities in terms of workout, calories burned, muscle strengthening, stress relieving, and overall...