This is a windtrainer session that is great for a developing your aerobic efficiency and endurance. It is perfect for triathletes, road cyclists and mountain bikers alike.
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 is inspired by the Trainer Road workout and a number of blogs describing it:
- http://quadrathon.blogspot.com/2015/08/
- http://trited.blogspot.com/2014/12/trainer-road-initial-impressions.html
- https://48sixteen.wordpress.com/2014/10/23/spin-or-grind-mount-field-session/
Mount Field
- 4min WU Level I;
- 4min WU Level II;
- 3min Level IV;
- 4min Level I RI;
- 3x 12min Level III, 3min Level II RI;
- 3min Level II CD;
- 10min Stretching
The Warm Up (WU) is fifteen minutes long in total. Start with a total of four minutes at Level I, then increase the intensity to Level II for a further four minutes. Stepping up for the next three minutes to Level IV. Have a four-minute Rest Interval (RI) at Level I to round out the Warm Up (WU).
The Main Set is made up of three reps at Level III for twelve minutes. Take a three minute Rest Interval (RI) at Level II between reps. The first rep is down at a low cadence of 70-80rpm, the second rep is done at a ‘normal’ cadence of 90-100rpm and the final rep is done at a high cadence of 110-120rpm, all whilst maintaining Level III power output.
The Cool Down (CD) is at a low intensity (Level I) for a minimum of three minutes. I’d encourage you to continue riding for a minimum of ten minutes to allow you a more complete Cool Down (CD).
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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