Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Vegan Cyclist’s 40×20 Workout

This session is designed to enhance the repeatability of your top end sprinting ability. This session will be of great benefit for road cyclists especially those who race criteriums or need to chase down breaks or deal with large surges such as mountain biking or draft-legal triathlons.

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.

I was sitting here on a Tuesday evening watching random YouTube videos when I viewed this video by the Vegan Cyclist:

I wasn’t expecting to be inspired to write an article about any workouts from the video but when I saw the workout I knew I had to post about it. If I’m honest with you I was watching videos to procrastinate from writing articles to load on my website.

Vegan Cyclist’s 40×20 Workout

  • 10min WU Level II;
  • 4 Sets of
    • 4x 40sec Level V+, 20sec Level I RI;
    • 5min 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. Ride for a minimum of 10 minutes.

The main set is done a total of four time. Each individual set is made up of four reps of 40 seconds maximum effort at Level V. After the effort, simply coast and do nothing for 20 seconds at Level I (don’t try and do this session on a hilly route, stick to the flat or the windtrainer). Sounds simple but it is taxing for those four reps. After you have done your four reps take a five minute Rest Interval (RI) riding at Level II for five minutes before the next set. Once you have done all four sets, move to the Cool Down (CD).

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

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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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