One of the sport’s fastest riders uses this interval session to get race-ready.
This article was originally published in the July/August 2013 issue of Inside Triathlon magazine.
Boecherer’s Hill Intervals
After recording the fastest bike split at the super-competitive Ironman 70.3 California this spring, pro Andi Boecherer shared one of his toughest bike workouts given to him by coach Lubos Bilek. “We tend to do it about 10 days before a hilly 70.3 or Olympic race,” he says. “It makes your recovery faster from pushing hard over the top of a hill.” The “hard” interval in this workout is a seated sprint.
Main set: 3x[10x(1 min hard, 1 min easy)] with 10 min easy spin between sets
Pro triathlete Andi Boecherer earned a reputation for being a strong cyclist after his breakthrough season in 2011, when he won three Ironman 70.3 races and then placed eighth at the Ironman World Championship. The German pro started mountain biking as a kid, but credits the European cycling culture for his bike strength. “Where I live it is very popular to go everywhere by bike: to school, to do grocery shopping,” he says. “That’s why I think there are so many strong European bike riders in triathlon.” Despite dealing with injuries in 2012, Boecherer, who trains and shares a coach with reigning 70.3 world champ Sebastian Kienle, placed fourth at the Abu Dhabi International Triathlon and achieved a late-season win at Ironman 70.3 Cozumel. This year, Boecherer finished fifth at the Ironman European Championships and hopes to repeat a top showing in Kona.