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Ironman-Distance Triathlon Program
Day 004 - All-around Training, Week 1
Bike (Key): Level 2, 60 minutes; Run (Key): Level 1, 20 minutes 
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TODAY'S WORKOUT IS A 60-MINUTE (L2) BIKE FOLLOWED BY AN EASY 20-MINUTE RUN (L1): This bike ride is designed to be done using a trainer, which is a small device you can attach to your rear wheel to provide resistance while you ride your own bike in place. See your local bike store to inquire about purchasing a trainer. You shouldn't have to spend more than $200 for a new one. For this session, big gears are used and little rest is taken between interval repeats. Example: 5 x 7minute efforts in 53 x 17 with 30 seconds rest between repeats. If you are riding on the road add 30 minutes. The remaining time is spent warming up and cooling down. Do a very easy run immediately after the bike. Keep in mind that you'll be doing a run test on the track in several days. Ideally, this test is done with a heart rate monitor (HRM) so that you don't have to trouble yourself with always trying to check your heart rate manually. Moreover, HRM's are much more accurate than checking your pulse manually.
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