Coach Ray

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Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Bike Radar’s Into the RED

The ability to ride at or above threshold intensity will give you an advantage over your competitors and this session develops that physiological trait. This is great for all cyclists including triathletes and mountain bikers.

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.

Inspiration for today’s session comes from Nik Cook from Bike Radar, the original post can be found here.

Into The Red

  • 10min WU Level II;
  • 5min Level III;
  • 3min Level IV;
  • 2min Level V, 2min Level II RI;
  • 4x 1min Level IV, 1min Level V;
  • 2min Level II RI;
  • 8min Level IV (1min Standing/1min Sitting), 2min Level II RI;
  • 3min Level IV (BG 60rpm), 1min Level V;
  • 2min Level II RI;
  • 8x 20sec Level V, 10sec Level II RI;
  • 10min CD Level II;
  • 10min Stretching

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

After the Warm Up (WU) build into Level III intensity for five minutes. Continue building into Level IV for three minutes, and then two minutes at Level V. After the Level V effort, gently pedal at Level II for your Rest Interval (RI) for two minutes.

Next up is eight minutes of effort where you alternate with four reps of one minute at Level IV, then a minute at Level V! Round this off with a two minute Rest Interval (RI) at Level II once all four reps at both intensities have been done.

Following this is another eight minute block. This one is done all at Level IV alternating between standing and sitting each minute keeping the intensity steady. Take a two minute Rest Interval (RI) after the eight minutes.

The next set starts with three minutes in a Big Gear (BG) riding at close to 60rpm and Level IV for three minutes, then lift your effort and sprint for 60 seconds at Level V. Follow this with a two minute Rest Interval back down at Level II.

The final set before the Cool Down (CD) is eight reps of 20 second FULL sprints at Level V. Each with only a ten second Rest Interval (RI) at Level II between reps.

Although Nik has a five minute Cool Down (CD), I do recommend a full ten minute Cool Down (CD) riding at Level II.

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 Coaching.

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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