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Ironman-Distance Triathlon Program
Day 011 - All-around Training, Week 2
Bike (Key): Level 3, 60 minutes; Run (Key): Level 1, 25 minutes 
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TODAY IS A 60-MINUTE (L3) BIKE SPIN SESSION FOLLOWED BY A 25-MINUTE (L1) RUN. High spin on bike. Designed to be a stationary bike workout where a majority of the time is spent at a high cadence of 90-130-rpm. Example: 20 x 1 min efforts @ 110+ rpm with 1 min. recovery after each effort. Add 30 minutes to your time if riding outdoors. Most Thursdays will be a bike spin on a trainer combined with some sort of run. These workouts are great for adaptation for all triathletes, whether training for a short race or a long race. Your body will get in the habit of running with legs that feel quite different than they do if you were to just go out for a run. This type of workout also adds quite a bit of variety and pep to a schedule that can get bogged down by high mileage. The trainer is a great efficient use of time. Try to get a group of your training friends together for a session, and discover how much faster time goes when you have people around. No matter what the level of the riders, everybody stays together. Get creative with the sets.
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