Wednesday Wind Trainer Session: 30min Single Leg Drills (SLD) - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Wind Trainer Session: 30min Single Leg Drills (SLD)

A great session to enhance both your recovery from hard sessions and also to improve your cycling technique.

This is the first of a number of Wind Trainer Sessions that you can do in under 60 minutes to enhance your cycling. See last weeks 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.

10x 30sec Single Leg Drills (SLD), 30sec  Rest Interval (RI)

  • 10min Warm Up Level II;
  • 10x 30sec SLD, 30sec RI;
  • 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 (10x 30sec SLD, 30sec RI) unclip one leg and pedal with a single leg for 30 seconds prior to clipping the other foot back in and continuing to pedal with both legs for a further 30 seconds.  On each minute alternate legs, repeating a total of ten times (five each side).

The cool down is at a low intensity with minimal resistance on the trainer.

Finish with 10 minutes stretching to assist with your recovery.  This isn’t necessarily included in the 60 minute workout and can be conducted whilst showering post workout.

The next time you do this session increase to 10x 35sec SLD, 25sec RI. Each time you do the session increase the SLD by 5 seconds and decrease the RI by 5 seconds, so you are still changing legs every minute. Build up to 10x 50sec SLD, 10sec RI. That will still allow enough time to clip in and out and get the other leg set up ready to go.

I do not recommend doing this session whilst riding on the road.

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 and 021 348 729.

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If you enjoyed this workout, here is a similar session I published previously.

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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