This is another great workout to push you to your mental and physical limits. The point of such a workout is to get you prepared for when things “don’t” go well. Not every race is your best. Not every training day is your best. This is why mental toughness is so important.
So how do we do it? Go out for your normal long endurance bike ride. This might be 1 hour, it might be 5 or 6 depending on what type of triathlete you are. The point is to be drained at the end of this workout. THEN the fun starts. Find a flat stretch of road. A long stretch of flat road. Stand in the saddle and pedal as fast as you possibly can for twenty seconds. Then recover for 40 to 60 seconds. Repeat the all out effort for another twenty seconds. Keep this routine up for 10 total if you can. This “drained sprint” is to push you past your physical limitations so your mental endurance is tested. You will already be drained from your endurance ride and the sprints at the end will make you a more mentally tougher triathlete.