COURTNEY ATKINSON TRIATHLETE

This is the key bike session I used when preparing to win Noosa Triathlon this year. I rode this session every second week in the two months leading into the race with final session two weekends before. This is a great session for those with time constraints during the week as it combines a long ride with 40km TT preparation. I always try and find a rider of similar or better ability to push me in this key session.

First I pick my goal 40km TT pace / effort I will aim to ride at Noosa Tri. I use a powermeter to be as precise as possible, but it is just as easy to use a goal heart rate or just perceived race effort.

My total ride ends up being around 90-100km. With 3 x 20′ efforts in the ride.

• WARMUP – 45mins flat / undulating easy riding
• EFFORT 1 – (approx) 20mins @ goal 40km TT effort up steady climb 3-4%. Recovery back down the climb to the bottom (10-15mins)
• EFFORT 2 – 20mins @ goal 40km TT (same as #1) but on flat road in Time Trial position (you will find you have to concentrate harder to keep at correct effort on the flat road then the climb). 10-15mins recovery riding
• EFFORT 3 – 15-20mins @ Best Pace I can hold up slightly steeper climb than first effort 5-7%.
  • (If the first two efforts have been at the right pace it is easy to increase the intensity up final steeper climb and go all out)
  • *If I can improve on this effort each time while keeping the first two intervals at same intensity I know I am ready to fly at Noosa
• WARMDOWN – 45mins flat and easy back home

I do this ride based around some climbs in the Gold Coast Hinterland, but the efforts can easily be substituted for the terrain you have available. The key to the session is doing the 20min intervals at the correct effort. The first two efforts should feel like you are slightly holding back and then let loose on the last one!