3. The Finisher
This workout is great for athletes who tend to fade in the second half of the bike leg. Do it on a flat to rolling road that ends atop a short hill. Really attack the hills. This workout will teach you effective pacing.
Week 1: 60 minutes at race cadence with the first 30 minutes at a heart rate 10 beats below your average Olympic-distance race heart rate, or 20 to 40 watts below race wattage. The second 30 minutes should gradually build to five beats below race heart rate or 10 watts below race wattage. Take 5 minutes recovery. Ride 5 x 1-minute hills on a moderate grade with an all-out effort. Take 3 minutes easy spinning after each work interval.
Week 2: 45 minutes at race cadence with the first 30 minutes at a heart rate 10 beats below your average Olympic-distance race heart rate, or 20 to 40 watts below race wattage. The last 15 minutes should gradually build to two to three beats below race heart rate or 5 to 10 watts below race wattage. Take 5 minutes recovery. Ride 5 x 2 minute hills on a moderate with an all-out effort. Take 3 minutes easy spinning after each work interval.
Week 3: 45 minutes at race cadence with the first 20 minutes at a heart rate 10 beats below your average Olympic-distance race heart rate, or 20 to 40 watts below race wattage. The closing 25 minutes should gradually build to two to three beats below race heart rate or 5 to 10 watts below race wattage. Take 5 minutes recovery. Ride 10 x 1 minute hills on a moderate grade with an all-out effort. Take 2 minutes easy spinning after each work interval.
Consider adding a 10- to 15-minute fast run off the bike at a pace that's a little quicker than your goal Olympic-distance pace. Done once or twice a week, this run doesn't cost you much in terms of recovery, but it quickly boosts run economy off the bike and complements these sessions well.