Wednesday Windtrainer Workout: Ben Kanute's Pre-Alcatraz Hill Reps - Coach Ray

Coach Ray

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Windtrainer Workout
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Ben Kanute’s Pre-Alcatraz Hill Reps

This session is designed to enhance your ability to deliver power on the hills and develop your VO2 max. Although this session was inspired by a specific session preparing for a tough triathlon, any cyclist competing in an event that includes hills will benefit,  such as a marathon mountain biking event or a road cyclist.

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 session was inspired by a session done by Ben Kanute in his lead up to his victory at Escape From Alcatraz. I don’t have the full details of exactly how he conducted the session, so this is my take on it.

Ben Kanute’s Pre-Alcatraz Hill Reps

  • 10min WU Level II;
  • 2 Sets of:
    • 8x 2min Level V, ~2min Level II RI;
    • 10min 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 involves completing two sets of eight reps two minutes long climbing at Level V, with about two minutes Rest Interval (RI). If you are doing this on the windtrainer make sure you keep pedalling at Level II.  If you are doing it on the road descend down the hill back to the start point (this might take a little longer or a little less time – just turn and head back up the hill).

After the first set take ten minutes spinning at Level II as a Rest Interval before commencing the second set.

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.

Check out Ben’s vlog about his training camp leading into Escape From Alcatraz where he included this workout.

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 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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