US elite triathlete Becky Lavelle has been using a Wattbike to help her return to the sport following a lengthy break from competition. Becky began racing again in April of this year and has won four out of the eighteen events she has started in the past seven months. During her time away from the sport she gave birth to her daughter before once again casting her eye on competiing at the highest level.
Starting to train again after a year and a half break sounds incredibly difficult but Becky told us: “I really must give credit to Wattbike for helping make my comeback year a successful one. Having a 1-year old doesn’t give me much time to get out on the road and train so the Wattbike has been a key element in my bike training and I would not have the same bike fitness without it. I swear by it! I love the fact that I can get a good quality workout in a much shorter amount of time than being on the road.”
We're always interested in hearing what kind of sessions people are doing on the Wattbike and Becky was happy to share a couple of her sessions with us. She woud normally do a couple of Wattbike sessions per week, totaling 40km or just over an hours ride time. Becky rides a Wattbike Pro, so if you want to replicate these on the Wattbike Trainer you'll need to adjust the air resistance settings accordingly.
Thanks so much for sharing these with us Becky, we wish you the best with your winter trainng and continued success in 2012.
Becky Lavelle Wattbike Session 1
- 15 min warm-up, 5 min at 1:30/k pace (resistance level 4-5)
- 5 min easy (level 1-2)
- 10k at 1:30/k pace or faster (aim to go under 15:00 for 10k!)
- 5 min easy
- 5 min at 1:30/k pace
- 5 min easy
- 10 min (every minute do :20-:30 at 110 rpm’s, level 2, recover :40-:30)
- 5 min cool-down
Becky Lavelle Wattbike Session 2
- 15 min warm-up at 1:45-1:50/k pace (resistance level 1-2)
- 1 min at 1:30/k or faster pace (level 4-5)
- 1 min easy spin same as warm-up
- 2 min at 1:30/k pace
- 2 min easy spin same as warm-up
- 3 min at 1:30/k pace
- 3 min easy spin same as warm-up
- 4 min at 1:30/k pace
- 4 min easy spin same as warm-up
- 5 min at 1:30/k pace
- 5 min easy spin same as warm-up
- 4 min at 1:30/k pace
- 4 min easy spin same as warm-up
- 3 min at 1:30/k pace
- 3 min easy spin same as warm-up
- 2 min at 1:30/k pace
- 2 min easy spin same as warm-up
- 1 min at 1:30/k pace
- 1 min easy spin same as warm-up
- 5 min cool-down