Coach Ray

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Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Cassette Double Pyramid

This is a windtrainer session that is great to do early in your build up to develop your fitness. It’s a fantastic workout to include some variety and interest into your training whilst it is bleak and glummy outside.  It’s perfect for triathletes, road cyclists and mountain bikers alike.

Each Wednesday I’ll post a Wind Trainer 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 is based on a session from 220 Magazine, you can read the original article here.

Cassette Double Pyramid

  • 10min Level II WU;
  • Ride each gear for 60sec twice through your cassette at Level IV;
    • Time will vary depending on the number of gears you have;
  • 10min Level II CD;
  • 10min Stretching

The warm up (WU) should be done at an intensity that is steady but not over consuming at Level II for ten minutes.

The main set is conducted by changing into your easiest gear (eg: 39×25) and setting a reasonable resistance on the wind trainer (you can zero your trip computer and see how much ground you can cover within this session). Ride for a minute at Level IV in this gear before changing up one gear. Each minute change gear. Bear in mind that there is a long road ahead in this workout and it gets a whole lot harder before it gets easier. Once you’ve ridden for a minute in the hardest gear in your cassette (don’t worry about using the big chain ring for this workout), change down one gear making it easier every minute. By the time you get down to the smallest cog you will be barely turning the cranks. Repeat this workout twice through the cassette. A 10-speed group set will take 37 minutes to complete – as you only ride in the biggest and the smallest cogs three times and twice each respectively (60 seconds before before changing gear to head the other direction). An 11-speed will take 41 minutes and a 12-speed cassette will take 45 minutes.

The Cool Down (CD) is at a low intensity (Level II) for a minimum of ten minutes.

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 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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