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Make the most of light evenings after the clocks go forward this weekend with these one-hour triathlon cycling workouts from Kona qualifier and national cycling champion Eamonn Deane

At last the evenings are getting longer and with the clocks going forward it’s a great opportunity for some triathlon cyclingquality triathlon cycling training after work. Early spring is when you should get more specific with your sessions. You will be getting a little stale with long steady miles and the turbo trainer, so now is the time to speed up your riding.

Introducing some faster pace work into your training now will make the transition to racing later on a whole lot easier. The lighter and hopefully warmer evenings are perfect for short, snappy training sessions that will boost your fitness levels and won’t leave you too fatigued. Using your time on the bike wisely makes sense, leaving you more time to swim and run. Most of us don’t have much free time after work, maybe an hour at most, but that’s still plenty. British Cycling lead coach, Chris Furber, thinks an hour is a perfect window of time. “The human body is designed to walk and run, so is neurologically and physiologically set up for those movement patterns. You can condition your body to follow a cycling movement pattern just by getting out on your bike regularly. If you stop cycling for too many days your body will quickly return to its normal walking state.”

Bearing this in mind, I have put together three one-hour sessions for you to do in your working week between Monday and Friday.

MONDAY: THE HOUR OF POWER

Aim To build strength and power

Tip Try to hold your pace for the duration of the efforts. If you fade too much, try starting a little slower

Warm up

• 15 minutes in a small gear, gradually bringing your heart rate up

Main set

• 3×2 minutes hard and controlled, in a big gear + 90 seconds rests

• 4 minutes easy spinning

• 3×1 minute hard and controlled, in a big gear + 60 seconds rests

• 4 minutes easy spinning

• 3x30secs at maximum effort + 30 seconds rests

Warm down

• 15 minutes in a small gear, gradually bringing your heart rate down

WEDNESDAY: SPIN TO WIN

Aim A low load session designed to create pedaling efficiency

Tip Pedal in circles, and don’t bounce in the saddle
Equipment A cycle computer that measures cadence

Warm up

• 15 minutes in a small gear

Main set

High/low cadence efforts

• 2 x (2mins spinning your legs at 110rpm, 2mins at 80rpm)

• 10 mins easy riding

• 2 x (2mins spinning your legs at 110rpm, 2mins at 80rpm)

Warm down

•15 minutes in a small gear

FRIDAY: TORQUE THE TORQUE

Aim To develop speed endurance

Tip This session is hard because there are no rests. Persevere, because it’s very effective

Warm up

• 15 minutes in a small gear

Main set

• 15 minutes at 75-80% of your max heart rate. Should feel hard, but sustainable

• Change up a gear and ride 10 minutes at 80-85% of your max heart rate

• Change up a gear and ride 5 minutes at 90% of max heart rate (this should be an all-out effort)

Warm down

• 15 minutes in a small gear

 This article originally appeared in issue 26 of Triathlon Plus magazine – subscribe here from £1