This session is designed to enhance your ability to maintain a steady state at the threshold for the 20km bike leg. Although this session is designed specifically for Sprint Triathletes, any cyclist competing in an event that will take 30-45min of riding such as road cyclists and mountain bikers can benefit.
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 session builds on the session from two weeks ago and was inspired by an article in Joe Friel & Jim Vance’s Triathlon Science book.
Wednesday Windtrainer Workout: Sprint Tri Threshold Session
Sprint Tri Threshold Session 2
- 10min WU Level II;
- 30min Level IV;
- 10min CD Level I-II;
- 10min Stretching
The Warm Up (WU) should be done at an intensity that is steady but not overconsuming at Level II. Ride for a minimum of 10 minutes.
The main set involves riding at Level IV for a full 30 minutes.
Conclude the ride with a Cool Down (CD) of ten minutes riding at Level II.
Finish with 10 minutes of 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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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
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As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks you’ll be able to measure and see your progress.
Designed for Intermediate cyclists and triathletes who have at least 16 weeks prior to their event. This plan is to prepare you to COMPETE in YOUR event at a higher level than you previously have.
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Prior to using this plan, you should be able to ride comfortably for 2 hours.
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When purchasing, use the discount code “web25” to claim your 25% discount.