Wednesday Windtrainer Workout: Simulating a 70.3 or Half Ironman Ride - Coach Ray

Coach Ray

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Wednesday Windtrainer Workout: Simulating a 70.3 or Half Ironman Ride

The weekend is a opportunity to get a long ride completed.  This ride is a challenging one that I get a range of my athletes who are preparing for an event that involves a long cycle to do. Although primarily focused on those doing a 70.3 or Half Ironman it provides a good training stimulus for triathletes racing longer (such as an Ironman and even Ultraman) as well as cyclists doing centuries or MtB Marathons or other cycling events.

Each Wednesday I’ll post a Wind Trainer session that you can do in about 60 minutes to enhance your cycling (this weeks ride is a BIG exception to the 60 minute time limit). 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.

70.3 Success Builder

  • 10min Warm Up Level II;
  • 3x 1min fast pedalling 120Rpm, 1min RI Level II;
  • 60min Level II;
  • 30min Level III;
  • 60min Level II;
  • 30min Level III;
  • 14min Cool Down Level II;
  • 10min Stretching

All up this session takes three hours and thirty minutes.

The definitions for training intensities can be found in this article.

Start off with a 10 minute Warm Up (WU) at Level II. Then move into three reps of fast pedalling at a cadence of 120Rpm for one minutes, with a one minute Rest Interval (RI) at Level II between reps.

Next up is a 60 minute segment ridden at Level II maintaining a cadence above 90 Rpm. This is followed by 30 minutes at Level III and close to race effort for those doing an Ironman 70.3/Ironman distance event. Once again maintain a cadence of above 90 Rpm for this segment.

Repeat the 60 minute and 30 minute segments prior to commencing the Cool Down (CD).

Finish off the session with 14 minutes at Level II for your Cool Down (CD) to round out the full three hours and thirty 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 and 021 348 729.

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If you enjoyed this workout, here is a similar session I published last year.

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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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