It’s long.  It’s difficult.  But Hawaii IRONMAN qualifier Rob Cummins’ bike workout confirms that he’s ready for racing on the Big Island.

This workout is so valuable because it trains you how to execute the bike pacing that’s best for you.  Under the stress of a 5-hour session it simultaneously dials-in your best steady-state effort and the right nutrition, both of which are critical for your race.

Most triathletes go out too fast too soon, only to unravel into a sufferfest in the latter stages of the bike.  Study the rationale and structure of this workout, and implement something similar for yourself.  You’re already strong, but a great IRONMAN bike ride depends on flawless execution while surrounded by the chaos and distractions of race day.

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