Wattie Ink. Pro - Josh Amberger's Favorite Bike Workout For Delivering A Punch On The Bike during Your Next 70.3 Race.
A workout to build bike speed for 70.3 doesn't have to be very crazy. '70.3 speed', isn't very fast at all really, but you need to be able to have the ability to ride anywhere from 2-5 minutes well above threshold in a race to split up a bike pack. To me it's critical to get the transition right; going from 70.3 pace, to sprint distance pace, and back to 70.3 pace with preserved freshness to endure for the rest of the bike leg. This is were I associate speed in 70.3, it's the ability to deliver a punch that will set up your race in a single blow. To train this change of pace, I might look at the following set (power meter critical);
45 minute warm up.
4-5x10 minutes at higher end 70.3 pace (perhaps 4.6w/kg), 4-8 minutes recovery between each rep depending on fatigue level.
5x2 minutes close to maximum (around 5.5-6w/kg), 3 minutes easy.
30 minutes warm down
(2.5-3 hours approximate total for the workout)
The key here is to dial in the 70.3 pace in the first part of the set. Don't exceed your limit or you wont be able to hit the necessary wattage you need to in the 2 minute close to maximal pickups. You should be finishing the 2 minute efforts pretty tired, but still able to clear the lactic that you've created during the overpace work. If you can't clear the lactic, then dial the paces back a bit and try the set again the following week to gauge any improvements.
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About - Josh Amberger is a 27 year old professional triathlete who makes his home in Brisbane, Australia. He's a multiple 70.3 Champion with his goals set on winning a 70.3 World Championship Title. For more information on Josh, you can visit his website at: http://www.josh-amberger.com