• This is a staple for all triathletes at all levels. There is physiological development that can only happen at an aerobic pace. If you’re going to error anywhere, error on making this ride too easy.
  • 10min warm up part A in total comfort at ~80rpm
  • 10min warm up part B: 5x 20sec of fast pedal (100+rpm) with 2:40 easy recovery.
  • Then ride steady and easy for an appropriate during relative to your current fitness and your race distance. If you are straight off the couch with no history and you’re preparing for a sprint (20k bike) four months in the future this segment might be 20 minutes. If you’re pretty fit but new to triathlon and your racing an standard distance (40k bike) triathlon in a few weeks this segment might be 2.5 hours.