Wednesday Windtrainer Workout: RCUK’s Cadence Session

This session is perfect for improving your ability to spin and maintain a high cadence. This will benefit all cyclists whether a road cyclist, a triathlete or mountain biker.

Each Wednesday I’ll post a windtrainer 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 session was inspired by a session by Road Cycling UK. You can visit their page here.

RCUK’s Cadence Session

  • 10min WU Level II;
  • 12min (alternate 60sec at 90RPM, 60sec 120RPM), 10min Level II RI;
  • 12min (alternate 60sec at 100RPM, 60sec 120RPM);
  • 10min CD Level I-II;
  • 10min Stretching

The Warm Up (WU) should be done at an intensity that is steady but not over consuming at Level II. Ride for a minimum of 10 minutes.

The main set involves two twelve minute reps interspaced with ten minutes riding at Level II for a Rest Interval (RI). Within the first twelve minutes alternate each minute at a cadence of 90Rpm and 120 Rpm for the duration of the twelve minutes. For the second rep alternate each minute at a cadence of 100Rpm and then 120 Rpm.

Conclude the ride with a Cool Down (CD) of ten minutes riding at Level I-II.

Finish with 10 minutes stretching to assist with the recovery.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.

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If you enjoyed this workout, here is a similar session I published 12 months ago.

Wednesday Windtrainer Workout: 4x 10 minute Threshold Intervals

Get my 6 week FTP Cycling Plan through Training Peaks. Over these 6 weeks improve your FTP by following my sequence of intervals. Results Guaranteed. Purchase here.

 

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