Korina Huizar being motor paced in Bremen SixDays. Image by Wouter Theijs.

This weeks Trainer Tuesday session focuses on retraining the mind and body connection to get a better handle on pacing your bike efforts. This workout is 1:45 in duration but can be modified to a shorter workout by completing less of the set repetitions.

Trainer Tuesday #3 – Feel for Pacing

Warm-Up 16 min:
5:00 Pedal with cadence above 90 rpm
5:00 Alternate :30 standing at RPE 10, :30 seated at RPE 6
6:00 Seated, alternate 80% of workload between 1:00 on right leg and 1:00 on left leg

5:00 Recovery Interval between sets:

SET 1:

3 x 15:00 Zone 1/RPE <10/ CP<180 Start at low Zone 1; every 5:00 increase HR 3 beats or 10 watts

SET 2:

3 x 15:00 Zone 3/RPE 13-14/CP90
Start at low Z3; every 5:00 increase HR 3 beats or 10 watts

CD: 5+ minutes:
*Throughout sets 1 and 2 guess your intensity level before looking at HR or CP

RPE Scale

Click to enlarge RPE scale.

Heart Rate Chart

Click to enlarge heart rate zone chart

Mackenzie Madison is a professional triathlete and coach with multiple podium finishes at Ironman and Half Ironman races. Mackenzie has been competing in triathlon for over 16 years and coaching for over 8 years. Mackenzie also races as an elite cyclist and ran Division I Cross Country and Track during her undergraduate at Iowa State University. She has her Masters in Exercise Physiology from the University of Oregon in Eugene where she currently resides. Mackenzie coaches athletes who want professional guidance while taking their racing to the next level. Mackenzie has coached everyone from Junior elites, to masters to Nike professional runners and loves it. To learn more about Mackenzie or being coached by Mackenzie visit www.kenzmadison.com.