3 Lionel Sanders cycling training for Ironman
Lionel Sanders spoke for the 220triathlon web where he told how he was preparing for Kona last year and showed some examples of training.
Sanders performs much of his preparation with roller training, where he works strength and endurance that allow him to have a great performance in the race. Sanders He also performs long sessions of 4 or 5 hours, which helps him a lot in both physical and mental preparation.
Next we are going to comment on some of the trainings he did Lionel Sanders in its preparation for Kona 2107.
Incremental cadence session
Duration: Approximately 1 hour.
Objective: Increase muscle adaptation in high and low rates
Frequency: 3-4 every 10 days
Training: Slight warm-up and brief cool down. The purpose is to vary the cadence with key points of the objectives that you want to achieve in the race, to calculate them you have to adapt it to a resistance rhythm.
Adaptation of the age group:
4 blocks x 15 minutes, for example:
[3 minutes at 70 ppm, 3 minutes at 80 ppm, 3 minutes at 90 ppm, 3 minutes at 100 ppm, 3 minutes at the preferred ppm].
The goal is to work at different cadences. Remember to do a warm up of 10 'and a return to the calm of 5' soft pedaling.
Endurance session
Duration: Up to 5h
Objective: Neuromuscular adaptation to exercise for more than 5 hours: intensity is not important, but accumulate kilometers.
Frequency: 1 once every 10 days
Training: Roll at a power similar to that of Ironman for 5 hours.
Adaptation of the age group
Lionel advises to make several shorter training sessions of 3, 3h30, 4h ... before progressively increasing the time and kilometers.
It also advises doing 2 or 3 time workouts that we believe will take us to complete the 180km of an IM.
Speed session
Duration: 2 p.m.
Objective: Improve the pace in the cycling segment of an IM 70.3
Frequency: 1 once every 10 days
Training: Heat soft 15 '+ 10 x 8' in threshold, with 3 'resting between repetitions. Return to calm 10 'soft
Adaptation of the age group
It's a good workout for our legs!
Most age groups will need to adapt progressively. This would be the training
8 x [6 'threshold + recovery 3'] or 8 x [7 'threshold + recovery 3'].
Subsequently increase the intensity 10 x [6 'threshold + recovery 3'] and 10 x [7 'threshold + recovery 3'].
Always remember to warm up and return to calm.
Photo: Getty Images / lsanderstri.com
