This session will develop your leg strength and ability to tolerate higher intensities and it can also be done outdoors on a suitable hill.
This is the first of a number of Wind Trainer Sessions that you can do in under 60 minutes to enhance your cycling. See yesterday’s post about training intensity to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.
3-5x 5min BG Threshold, 1min RI
- 10min Warm Up Level II;
- 3-5x 5min BG Hill Climb Level IV and with a low cadence (60-70RPM), 1min RI Level I;
- 10min Cool Down Level I-II;
- 10min Stretching
The warm up should be done at an intensity that is steady but not over consuming at Level II.
For the main set increase the resistance of the trainer (or hit the bottom of a hill if on the road) to simulate climbing a hill. Change to a Big Gear (BG) to make it harder again and decrease the cadence to between 60 & 70 RPM. Ride up for 5 minutes, then at the end change to an easy gear and decrease the resistance of the trainer for 1 minute Rest Interval (RI). If on an actual hill turn around and descend for a minute. Repeat between three and five times.
The cool down is at a low intensity with minimal resistance on the trainer.
Finish with 10 minutes stretching to assist with the recovery (this isn’t necessarily included in the 60 minute workout and can be conducted whilst showering post workout).
If you would like further advice feel free to contact Coach Ray.
Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
Coach Ray is a triathlon coach who specialises in coaching beginner and recreational athletes to achieve their sporting goals. He can be contacted at firstname.lastname@example.org and 021 348 729. Make sure you sign up to his monthly informative newsletter.
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For more great workouts of this nature check out my eBook Top 10 Cycle Workouts from Coach Ray.