Many of us live and train where cold weather and short days limit our outside cycling for a few months out of the year. To improve fitness we can utilize combined bike/run indoor to outdoor workouts. Here are a few aerobically challenging workouts that add variety.
Endurance session; This is a great session for an indoor bike and treadmill. The constant change from bike to run helps our legs adapt to transitioning in multisport events. Keep heart rate at ~71-75% of Max HR. If you only have an hour, this workout could be shortened to 10/10/10/10/10 but keep the disciplines in the same order. This session is as follows; 20 minute bike/20 minute run/20 minute bike/20 minute run/20minute bike. If you have power on the bike record average watts and distance covered on the run.
Lactate threshold-boosting session; On an indoor stationary bike or trainer, perform 15-20 minute easy warm-up including 3 x 1 minute single leg riding and a few high cadence spinning intervals, spin easy for 2 minutes before performing 10-15 x 1 minute at 105% of FTP (average functional threshold power in watts during a 20 minute bike TT) with 1 minute easy spinning between each speed interval. After the last 1 minute interval, hop off the bike and run a 3.1, 5 or 6.2 mile loop at tempo pace or ~30-45 seconds above race pace for each distance selected. The length of the run depends on your level of development or goal race distance (sprint, olympic, half, etc).
Perform each of these sessions in a week with the other training days being easier endurance or functional strength training sessions.
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