Wednesday WindTrainer Workout: Michael Jacques’ Solid Tempo Ride A

This session is great for developing your fitness throughout the season. By following the variations of this workout over the next few weeks you can utilise Michael’s workout to dominate a 40km TT later in the season.

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.

This variation of Michael’s Solid Tempo Ride is best suited to when you are in the early season or base building base of training. See the article here for a great mid season variation of the session and for a late season version of the workout click here.

Michael Jacques’ Solid Tempo Ride A

  • 10min Warm Up Level II;
  • 5x 5min Level IV, 5min RI Level II;
  • 5min Cool Down Level II;
  • 10min Stretching

Start the workout with a warm up of ten minutes easy riding at Level II.

For the main set complete five reps of five minutes riding at Level IV.  After the first four reps complete five minutes of easy riding at Level II as a Rest Interval (RI). After the fifth rep, go straight into the cool down.

Conclude the ride with five minutes riding at Level II for your Cool Down.

Finish with ten minutes stretching to assist with your recovery.

This workout can be found in Michael’s book he wrote with Scott Molina and Mark Newton One-Hour Workouts – 500 Swim, Bike & Run Workouts for Busy Athletes.

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 www.qwik.kiwi, ray@qwikkiwi.com 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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