Coach Ray

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Wednesday Windtrainer Workout: Road Cycling UK’s Sweet Spot Session

Riding at your sweet spot will help develop your ability to time trial and to ride long climbs. This session will help you develop that and 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 George Scott from Road Cycling UK, The original post can be found here.

Road Cycling UK’s Sweet Spot Session

  • 10min WU Level II;
  • 20min Level III-IV (every 4min include a 5-10sec acceleration);
  • 10min Level I;
  • 20min Level III-IV (every 4min include a 5-10sec acceleration);
  • 10-15min CD Level II;
  • 10min Stretching

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

The workout involves two reps, each rep is twenty minutes long riding at Level III-IV. During this twenty minute period, every four minutes get up out of your saddle and accelerate qwikly for five to ten seconds before settling back into your sweet spot rhythm. Between the reps ride for ten minutes at Level I.

George describes riding at sweet spot as riding at the upper end of Level III and bottom end of Level IV. This session has some strong similarities to my Quad Crusher IV workout:

Conclude the workout with a Cool Down (CD) at a low intensity (Level II) for a minimum of ten minutes.

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 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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