Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Emma Kate’s Strength Booster

This is a windtrainer session that is great for a developing your specific cycling strength which will help you ride hills and in big gears. Although targeted at Half Ironman or Ironman 70.3 triathletes it will also benefit other triathletes, mountain bikers and road cyclists too.

Each Wednesday I’ll post a Wind Trainer 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 me as your coach I will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.

This session is inspired by a workout of Emma-Kate Lidbury’s published by 220 Triathlon Magazine. the original article can be found here.

Emma-Kate’s Strength Booster

  • 10min Level II WU;
  • 8min Build:
    • 2min 70rpm Level III,
    • 2min 75rpm Level III,
    • 2min 80rpm Level IV,
    • 2min 85rpm Level IV;
  • 10x
    • 2min Level IV 55-60rpm,
    • 30sec Level III 100rpm,
    • 30sec Level II 100rpm RI;
  • 10min Level II CD;
  • 10min Stretching

The Warm Up (WU) should be done at an intensity that is steady but not over consuming at Level II for ten minutes.

The next set effectively extends the Warm Up (WU). This set takes eight minutes to complete and every two minutes we increase the effort and the cadence. Starting off at 70rpm and at about 70% (Level III) for two minutes. The next two minutes is now at 75% (Level III still) and ride at a cadence of 75rpm. The remainder is all at Level IV, with the next two minutes at about 80% and 80rpm, before finishing off at 85% and 85rpm.

The Main Body is made up of ten reps. Each rep is effectively 2:30min long with the first two minutes done at Level IV at a cadence of 55-60rpm, for the next 30 seconds decrease the intensity slightly to Level III but increase the cadence to 100rpm by spinning more. Hold this cadence of 100rpm for the Rest Interval (RI) at Level II for 30 seconds.

The Cool Down (CD) is at a low intensity (Level II) for a minimum of ten minutes. 

Finish with 10 minutes stretching to assist with the 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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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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