Trainings that I always go back to, to get ready for main competitions; these are advanced trainings that should only be done based on a good base condition (at least 3 months preparation of the body at lower intensity before trying these out). Good 10 minutes of stretching recommended after each of the trainings.
Favourite Bike Strength Unit: “The Beast” – Builds raw power (approx. 120 minutes – can also be done on stationary bike):
- 20’ warm-up
- 4 x 15’ uphill (6-8% incline) in aero position with very heavy gear and 45-55 RPM + easy rolling back to start (important to keep upper body stable and only work with the legs)
- 10’ easy cool down
Favourite Run Trainings: “King of the Hill” – Builds strong running muscles: (approx. 90 minutes – can also be done as shorter version and on treadmill):
- 20’ warm-up
- 3 x 8-10’ uphill (4-6% incline) at anaerobic threshold + easy running back to start (important to keep upright body position, high cadence and short ground contact)
- 10’ fast run in the flat at Olympic distance competition speed
- 10’ easy cool down
Favourite Run Training: “Track Attack” – Builds speed (can also be done on the treadmill and as a brick unit after a bike training):
- 10’ warm-up
- 2 x 8’ (or 2 km) slightly under anaerobic threshold (e.g. pace of 3:50) + 2’ easy jogging between sets
- 4 x 4’ (or 1 km) at or slightly above anaerobic threshold (e.g. pace 3:30) + 2’ easy jogging between sets
- 10’ easy cool down
– Dr. Pablo Erat
(Five times winner of The Goa Triathlon)