Coach Ray

Training for Excellence, with Excellent Training

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Wednesday Windtrainer Workout: Quad Crusher III

This workout is great for all cyclists, including mountain bikers and triathletes especially draft legal athletes, to develop sustained threshold power and enhance fitness.

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.

Similar to the workout from a couple of weeks ago, a friend of mine gave me some names for workouts.  Thanks Lisa for the suggestions. I’ll use some more of her suggestions in coming weeks for other workouts.

This workout should be done in sequence about a week after you complete Quad Crusher II.

Quad Crusher III

  • 10min WU Level II;
  • 3x 12min Level IV (stand every 2min stand and attack for 12-15 pedal strokes), 6min Level II RI;
  • 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.

The main set includes three reps of twelve  minutes duration at Level IV. During these reps every two minutes stand up on the pedals and attack for 12-15 pedal strokes. Between the reps ride gently at Level II for six minutes as 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.

I did the Quad Crusher III last week, see the Strava file below.

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 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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