Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Coach Carly’s Threshold Session

Spending time at or near your FTP/Threshold intensity will develop your aerobic function and ability to sustain a higher intensity. This session combines intervals at or near threshold with a short rest. This session is perfect 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. Today’s workout goes a bit longer than the normal 60 minutes. 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 another coach Coach Carly, who I follow on Instagram.

View this post on Instagram

Save this post if you want to remember this killer bike workout. Tag your friend who needs to do this ride with you. Write this down now! One of the top questions I get asked is "how do I raise my FTP and bike faster". Does this sound like you? I'm going to give you a killer bike workout right now, but first you have to promise me something. Promise to come into the workout with a clear mind and ready to give it your full attention. Ready to work hard and give it all you have. Here it is… . Warm up: 20 minutes at 50-60% effort Main Set: 10 x 5 minutes at 95% effort with 3 minutes recovery between Cool down: 10 minutes at 50% effort Want more ideas of how to raise your FTP and bike faster? Leave an emoji below and lets chat! #organiccoaching #tricoaching #ironmancoaching #triathloncoaching #triathlontraining #cyclinglife #ironmangoals #triathlonracing #ironmanracing #ironmandream #konaqualified #roadtokona #ironmanworldchampionship #hawaiiironman #timetrial #timetrialtuesday #ironmanwc #trilifestyle #ironman1406 #ironman703 #ironmanjourney #findingfaster #findfaster #triathletesofinsta #triathlete #triathlicious #swimbikerun #cyclingpower #powercycling #womenwhotri

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Coach Carly’s Threshold Session

  • 20min WU Level II;
  • 10x 5min Level IV, 3min Level II RI;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) by riding at Level II for 20 minutes.

The workout is made up of ten sets, each of which includes five minutes at Level IV, with a three minute Rest Interval (RI) at Level II between each set.

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 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.

Get my 6 week FTP Cycling Plan through Training Peaks. Over these 6 weeks improve your FTP by following my sequence of intervals. Results Guaranteed. Purchase here.

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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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