Coach Ray

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Windtrainer Workout
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Wednesday Windtrainer Workout: Cycling Today Threshold Booster

Threshold is your ability to ride at sustained pace for a longer period of time. Building your ability to sustain this pace or to ride at a higher intensity will provide big dividends. This is a perfect workout for triathletes, mountain bikers and road cyclists.

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.

The inspiration for this workout comes from an article from Cycling Today. Click here to read the article.

Cycling Today Threshold Booster

  • 5min WU Level II;
  • 5x 10sec Level V, 50sec Level II RI;
  • 3-6x 5min Level IV, 3min Level II RI;
  • 10min Level II CD;
  • 10min Stretching

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

This workout uses a Warm Up (WU) that includes a range of intensities to prepare you for the intervals that will follow. Start off with five minutes riding at Level II before including a five, short ten second sprints at Level V every minute on the minute. Start with the lower number of reps and build the number of reps completed over the coming weeks.

The main set is made up of three to six reps at Level IV for five minutes. Ride these in the big ring. For your Rest Interval (RI) between reps drop it down to the small ring and spin along at Level II for three minutes.

The Cool Down (CD) is at a low intensity riding at 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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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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