This session is a great way to develop your ability to ride hard for 40km, as in an Olympic distance triathlon or a cycle Time Trial (TT).
Each Wednesday I’ll post a Wind Trainer session that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) 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.
- 15min Warm Up Level II; made up of:
- 6min Level II;
- 5x 30sec High Cadence; 30sec RI Level II;
- 4min Level II;
- 8min Level IV, 3min RI Level II;
- 6min Level IV, 3min RI Level II;
- 4min Level IV, 3min RI Level II;
- 2min Level IV, 3min RI Level II;
- 1min Level IV
- 12min Cool Down Level II;
- 10min Stretching
Start the workout with a warm up of 15 minutes easy riding at Level II. During this warm up, spend the first six minutes riding at Level II, then move into a set of high cadence intervals. This is set is made up of five reps of 30 seconds riding at a cadence of greater than 100 Rpm, with 30 seconds Rest Interval (RI) riding at Level II. Once this set has been completed spend another four minutes riding at Level II to complete the warm up.
The main set is made up of five reps all ridden at Level IV with three minutes Rest Interval (RI) between them. As you work through the set you decrease the duration of the work whilst maintaining the intensity and the same amount of recovery. Start with eight minutes for the first rep, six minutes for the second rep, four for the third, two minutes for the fourth rep and only one minute for the final rep.
Conclude the ride with a Cool Down of twelve minutes riding at Level II.
Finish with 10 minutes stretching to assist with your recovery.
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 specialises in assisting beginner and recreational athletes to achieve their sporting goals. He can be contacted at www.qwik.kiwi, firstname.lastname@example.org and 021 348 729. Make sure you sign up to his monthly informative newsletter.
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Coach Ray is the author of a number of books including the ‘Top 10 Cycle Workouts From Coach Ray’.
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