Coach Ray

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Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Preparing for Short “Punchy” Efforts

This hill simulation ride will develop both your VO2 max and threshold intensities to enable you to climb stronger and more solidly over a range of hills but particularly short punchy climbs. This is great for all cyclists including mountain bikers and triathletes.

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.

For this weeks session you will need a bit more than the normal hour as it will take 1:40hr to complete. Inspiration for today’s session comes from Taylor Thomas of Thomas Endurance Coaching.The full article can be found here.

Prepare For Short “Punchy” Efforts

  • 15min WU Level II;
  • 6x 1min Level II, 30sec Level III RI;
  • 5min Level II RI;
  • 5x 2min Level IV, 30sec Level V;
  • 5min Level II RI;
  • 5x 3min Level IV, 30sec Level V;
  • 5min Level II RI;
  • 16min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) of 15 minutes easy riding at Level II.

Prior to the Main Set, you will do what is known as a primer set to elevate your HR a little prior to the main set. Complete six reps starting at Level II for a minute then increase your effort to Level III for 30 seconds and repeat six times.

After the primer set, ride easy at Level II for five minutes prior to the Main Set.

The Main Set involves two sets, both of five reps.

The first set is twelve and a half minutes long, made up of five reps. Each rep is two and a half minutes long. The first two minutes of each rep is done at Level IV. The next 30 seconds is done at Level V. Without any rest move onto the next rep, with the two minutes at Level IV, then 30 seconds at Level V. Complete a total of five reps prior to taking a five minute Rest Interval (RI) at Level II to recover before the next set.

The next set is 17:30 minutes long, made up of five reps. Each rep is three and a half minutes long. The first three minutes of each rep is done at Level IV. The next 30 seconds is done at Level V. Without any rest move onto the next rep, with the three minutes at Level IV, then 30 seconds at Level V. Complete a total of five reps prior to taking a five minute Rest Interval (RI) at Level II to recover prior to the Cool Down.

Conclude the workout with 16 minutes riding at Level II for your Cool Down (CD).

Finish with ten minutes stretching to assist with your 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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