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 Windtrainer Workout 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 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 of 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 of riding at Level II for your Cool Down.
Finish with ten minutes of stretching to assist with your recovery.
This workout can be found in Michael’s book he wrote with Scott Molina and Mark Newton’s One-Hour Workouts – 500 Swim, Bike & Run Workouts for Busy Athletes.
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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Do this workout with the Qwik Kiwi Squad Today
Do this workout today with the Squad. Riding this session will be held every two hours within our Velocity platform.
http://app.vqvelocity.com/join?a=rhs956
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- Click this link and enter your details including FTP and weight (no cheating).
- Select “Full Access Membership” and click on “Michael Jacques’ Solid Tempo Ride A,” then “Start this Workout.“
- Connect your trainer, power meter, and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey, etc… first), then come ride with us.
http://app.vqvelocity.com/join?a=rhs956
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