LifeSport Coaching works with some of the finest multisport athletes in the world. The coaches strive to supply these athletes with workouts that have a specific physiological purpose while providing inspiration. These training sessions are often trying, but when tackled with zest, result in world-beating performances.

This series offers a little peek into the training diary of LifeSport’s elite athletes. Note the workout adjustments included at the end for athletes of various abilities, experience and fitness levels.

Athlete: KATYA MEYERS, elite Ironman triathlete
Distance: Ironman/Ironman 70.3
Hometown: San Diego, California
Coached by: PAUL REGENSBURG

WORKOUT
Bike - big gear hill repeats
Warm-up: 30 minutes easy spin gradually increasing gearing until you get to the hill
Main set: 6 to 8 times up the hill using a gear that allows a cadence of 60 to 70 at a heart rate Zone 3 effort. A key part of this workout is the emphasis on cresting the hill with power and increased cadence to get back up to speed. Easy spin to the bottom between intervals. This set is awesome for improving strength/ muscular endurance on the bike.
Cool down: 30 minutes easy spin home

TIP FROM MEYERS: “Find a hill that is not too steep, and which will take approximately five to eight minutes to ride."

WHY I LIKE THIS WORKOUT
Coach Regensburg: “This workout can replace a trip the gym. It should be done at lower to moderate heart rates/effort so the focus is on strength and not threshold work. I often emphasize being the strongest on the top and then mentally driving the cadence back up to tempo pace over the top”

ADJUSTMENTS FOR OTHER ATHLETES
All triathletes can benefit from this workout. Athletes who are less experienced on the bike may want to start with four hill repeats, while more experienced athletes may be able to ride the whole eight repeats. Apart from the number of repeats, the difference will be in the gearing that you use. If you are a novice, then you will probably be riding in a very easy gear, while more experienced athletes will ride in tougher gears. Remember that as you get to the top third of the hill you should start to change into easier gears and increase your cadence.

Warm-up: 30 minutes easy spin gradually increasing gearing until you get to the hill
Main set: 6 ot 8 times up the hill using a gear that allows a cadence of 60 to 70 at a heart rate Zone 3 effort. A key part of this workout is the emphasis on cresting the hill with power and increased cadence to get back up to speed. Easy spin to the bottom between intervals.
Cool down: 30 minutes easy spin home

Paul Regensburg is an Olympic, Pan Am Games, and Ironman Coach and Team Manager.

Visit LifeSport.ca or write Coach@LifeSport.ca (phone 250-744-3648) for coaching enquiries.

Visit LifeSport.ca or write Coach@LifeSport.ca (phone 250-744-3648) for coaching enquiries.