Wednesday Windtrainer Workout: DiL (Read below to find out what DiL stands for) - Coach Ray

Coach Ray

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Wednesday Windtrainer Workout: DiL (Read below to find out what DiL stands for)

This workout is great for all cyclists, including mountain bikers and triathletes, especially draft legal athletes, to develop V02 Max and enhance tolerance of lactic acid.

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 workout’s name comes from a friend of mine suggesting that a workout I advised her to do was ‘Death In Lycra‘.  I thought that in case Death in Lycra scared off people (especially because it isn’t so bad) I’d shorten it to DiL. So thanks Lisa for the suggestion.

After naming this workout I asked that she throw a few more names my way. I’ll use some more of her suggestions for other workouts in coming weeks.


  • 10min WU Level II;
  • 4x 60sec high cadence (100+Rpm) Level II, 30sec RI Level II;
  • 5min level II;
  • 12x 30sec Level V, 30sec RI Level II;
  • 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, riding for ten minutes.

There are two sets that make up the main body of the workout. The first of which is a set of four 60 second reps at a high cadence. Do these in a low gear and keep the intensity down at Level II. For your Rest Interval (RI) ride for 30 seconds at Level II at a normal cadence.

Prior to the next set ride for five minutes a Level II.

Next up is a set of twelve 30 second intervals ridden at Level V. Ride these in a gear that you are comfortable in at Level V.  If you need to stand up you are welcome to do so. Between reps ride for 30 seconds at Level II for your Rest Interval (RI).

Conclude the ride with a cool down (CD) of ten minutes riding at Level II.

Finish with ten 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 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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