Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Preparing for Fast Starts

This ride will develop both your VO2 max and threshold intensities to enable you to start fast and then maintain the effort as you get to the single track for mountain bikers, catch up to the lead bunch in a draft-legal triathlon or get into an early break for road cyclists. This is great for all cyclists especially mountain bikers and short-course, draft-legal 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 just over 1:30hr to complete. Inspiration for today’s session comes from Taylor Thomas of Thomas Endurance Coaching.  The full article can be found here.

Prepare For Fast Starts

  • 20min WU Level II;
  • 6x 45sec Level V+, 2min Level II RI;
  • 10min Level III;
  • 4x 3min Level IV, 1min Level V, 2min Level II RI;
  • 20min CD Level II;
  • 10min Stretching

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

This session includes two main sets. The first set is made up of six reps sprinting as hard as you can (Level V+) for 45 seconds, then take a two minute Rest Interval (RI) at Level II.

Prior to the second set spend ten minutes riding at Level III. It’s not a Rest Interval (RI) per se, but it is a decrease in intensity.

The second set is made up of four reps. Each rep starts off with three minutes at Level IV before lifting the intensity to Level V for one minute, before taking a two minute Rest Interval (RI) at Level II.

Conclude the workout with 20 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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