The ability to maintain a steady state of high-intensity effort. This is the effort that you maintain in a 40km Time Trial or similar. This workout will build your ability to sustain a higher intensity and develop tolerance to lactic acid. This is a perfect workout for all cyclists including mountain bikers and triathletes.
Each Wednesday I’ll post a Windtrainer Workout 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.
Cyclist.co.uk’s Sweetspot Session
- 10min WU Level II;
- 10min Level III, 5min Level II;
- 2x 20min Level IV, 10min Level II RI;
- 10min Level II CD;
- 10min Stretching
The definitions for training intensities can be found in this article.
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
The main set is made up of two, 20-minute repetitions at Level IV. Between each rep take a ten-minute Rest Interval (RI) riding easily at Level II.
The Cool Down (CD) is at a low intensity riding at Level II for a minimum of ten minutes.
Finish with 10 minutes of 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 email@example.com 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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