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News / bike
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Nov 20, 2014
Stuck on the indoor bike trainer this weekend? Here's a long workout for you.
Read more →If you're stuck on the trainer and need a new workout idea, I've got one for you. Even if you don't need it now, you might need it later – save it. Road ride with Zone 3 intervals and 20" sprints too By Gale Bernhardt Warm-up 20 minutes at Zone 1-2 intensity*. Use power as the primary intensity target, use heart rate as the back-up if you don't have power. 2 x 10 minutes at Zone 3 (5:00 recovery intervals at Zone 1) 3 x 20 seconds high power output (80% of all-out-fast) with 4:40 recover intervals at Zone 1...
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Jan 14, 2014
Questions on intensity, workout order and a new bike
Read more →Hi Gale - I have a few questions for you. I recently purchase your online program but I have so many questions. On the plan it says to swim 1 hour and run 30 minutes, but do I have to run immediately after the swim or later on the day? What do you mean when biking in zones 1 and 2? What is the best bike I should get if this is my first year with triathlons? M.K. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Hey M.K. ~ Welcome to the sport of triathlon! You have some good questions. Let me see if I can help....
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Nov 14, 2013
How many calories do I burn in a triathlon?
Read more →Q. Hi Gale. ~ I weigh 150 pounds and I'm trying to figure out how many calories I burn when I complete a triathlon. I'm using triathlon training to help me drop some weight and live a healthier lifestyle. In advance, thanks for your help (if you have that kind of info). F. B. A. Hey F.B. ~ I don't have a chart for your exact weight, but I do have charts for a 130-pound person and a 180-pound person. You can almost split the difference between the two charts to get pretty close. You can find the charts...
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May 30, 2013
On-the-bike strength training workout
Read more →When I assemble training plans for triathletes, cyclists and mountain bikers there are times when I want a primarily aerobic workout; but I want an on-the-bike strength training load. I like this workout to be done on a hill, because it is easier for the athletes to keep power high and heart rate in the aerobic zone. I did this type of workout myself yesterday. Before looking at my training file, first you need to know my training zones. The zones are calculated using the table in Training Plans for Cyclists. Power Zones - Watts Zone 1 0 101 Zone...