We are excited to offer structured bicycle training for aspiring triathletes. This is moderate to high intensity training designed to increase your climbing ability, Functional Threshold Power and your maximum sprint power. These training sessions will be two to three hours in length.
We will meet at:
2452 Harney St.
Omaha, NE 68131
Meeting time will be 5:30 p.m. with a departure at 5:45 p.m. We will use the USAT Age Group National Championship courses for our training laps.
We will offer five workouts to rotate through:
Workout I: One Sprint Distance 20k lap at moderate/intensive pace followed by one hot lap. A moderate/intense lap will consists of four 5k segments, two at a moderate pace (can somewhat hold a conversation) and two at an intensive pace (estimated maximum sustainable effort without a meltdown). We will soft pedal after each intensive segment to regroup. The hot lap will be at or just above FTP. This workout is approx 35 miles total including the ride out and back to Greenstreet.
Workout II: 10k moderate/intensive ride from Carter Lake to NP Dodge Park, 20k hill repeats broken down into four 5k hill climb repeats up and down the front and back of surfside hill. 10k moderate/intensive ride from NP Dodge Park back to Carter Lake. This workout is approx 35 miles total including the ride out and back to Greenstreet.
Workout III: Three Sprint Distance 20k laps. Lap one at moderate pace, lap two at Time Trial pace, lap three at a moderate/intensive pace. We will regroup after each lap with a five minute rest after the time trial lap. This workout is approx 47 miles total including the ride out and back to Greenstreet.
Workout IV: One Olympic Distance 40k lap at Time Trial Pace. This workout is approx 35 miles total including the ride out and back to Greenstreet.
Workout V: One Sprint Distance 20k lap at moderate/intensive pace followed by one Olympic Distance 40k lap at moderate/intensive pace. This workout is approx 47 miles total including the ride out and back to Greenstreet.
For the best overall improvement we recommend this workout be paired with approximately eight hours of recovery pace pedaling to build the your best base fitness. Recovery pace could be 150-200 watts, a moderately elevated (100 - 110bpm) heart race or an easy conversational pace without any elevated breathing. It's okay if you love to ride hard but our general understanding is that more recovery will build a better base and produce better results.
Both road and tri bikes are welcome to participate. For safety reasons, we just ask that you do not draft or join formation if you are in the aero position.