Wednesday Windtrainer Workout: Smooth Pedal Stroke Trainer Session - Coach Ray

Coach Ray

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Windtrainer Workout
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Smooth Pedal Stroke Trainer Session

The purpose of this session is to develop a smooth pedal stroke, efficiency and neuromuscular qwikness whilst maintaining an aerobic effort, but it also helps improve recovery and riding efficiency. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.

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 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.

The inspiration for this workout comes from a article written by Marilyn Chychota of Marilyn Chychota Coaching. It was originally posted as an article on Triathlete.com click here to read the original article.

Smooth Pedal Stroke Trainer Session

  • 20min Warm Up all Level II;
  • 4x (all at Level II)
    • 30sec SLD Left,
    • 30sec Both Legs,
    • 30sec SLD Right,
    • 30sec Both Legs,
  • 2min Level II 90-95rpm;
  • 1:30min Level II 95-100rpm;
  • 60sec Level II 100-105rpm;
  • 45sec Level II 105-110rpm;
  • 30sec Level II 110+rpm;
  • 45sec Level II 105-110rpm;
  • 60sec Level II 100-105rpm;
  • 1:30min Level II 95-100rpm;
  • 2min Level II 90-95rpm;
  • 10min Cool Down Level II;
  • 10min Stretching

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

After the warm up (WU) you will complete a set of four reps. Each rep is two minutes long with four 30 second segments. Start the first 30 second segment with a Single Leg Drill (SLR), it doesn’t really matter which leg you start with as long as you do the opposite leg for the third 30 second segment. For the second and fourth segments ride with both legs as normal. Complete four sets, which will take eight minutes. Keep the overall effort throughout this set at Level II.

The next set is made up of nine reps in a reverse pyramid style, all reps are done at Level II. Start off riding two minutes at 90-95 RPM, the next rep is 90 seconds long at 95-100 RPM, then 60 seconds at 100-105 RPM, then 45 seconds at 105-110 RPM, then 30 seconds at 110+ RPM. At this point work your way back up the duration and down the cadence. 45 seconds at 105-110 RPM, then 60 seconds between 100 & 105 RPM, then 90 seconds between 95 & 100 RPM and finish with two minutes at 90-95 RPM.

Finish the ride with ten minutes riding at Level II for your Cool Down (CD).

To assist with your recovery, do ten minutes stretching.

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. Make sure you sign up to my informative newsletter.

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If you enjoyed this workout, here is a similar session I published 12 months ago.

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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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