Wednesday Windtrainer Workout: Wildflower Wind Ups - Coach Ray

Coach Ray

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Windtrainer Session
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: Wildflower Wind Ups

This session is designed to simulate the hills early on the Wildflower Half Ironman course, but will assist build your cycling strength for any course that includes hills 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 workout credited to Ryan Schneider of Good Wolf Coaching. It was originally posted as an article on Triathlete.com click here to read the original article.

Wildflower Windups

  • 7min Warm Up Level II (85-90rpm);
  • 5min Level III (75-80rpm);
  • 10min Level II (80-90rpm);
  • 3min Level IV (65-75rpm);
  • 1min Level II (85-90rpm);
  • 3min Level III (80-90rpm);
  • 1min Level II (85-90rpm);
  • 3min Level V (60-70rpm);
  • 1min Level II (85-95rpm);
  • 10min Level III;
  • 2min Level II;
  • 10min Level III;
  • 4min Cool Down Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) for seven minutes easy riding at Level II with a cadence between 85 & 90 rpm.

Start the main body of the workout by riding for five minutes at Level III maintaining a cadence of 75-80rpm. Then increase the cadence to 80-90rpm but drop the intensity to Level II for ten minutes.

Next up is a three minute rep at Level IV maintaining a cadence of 65-75rpm. This is followed by one minute at Level II riding at a cadence of 85-90rpm.

Then there is a three minute rep at Level III holding a cadence between 80 & 90rpm. This is also followed by one minute at Level II riding at a cadence of 85-90rpm.

There is one more three minute interval, this time at Level V with a cadence of only 60 to 70rpm. Also followed by a one minute interval at Level II riding at a cadence of 85-90rpm.

Next up are two, ten-minute reps riding at Level III in a cadence of your choice. Push the effort a little bit more on the second rep, aim to get a slightly higher average power or Heart Rate (HR) for that rep (whilst still maintaining Level III effort). Ride for two minutes at Level II between these reps.

Finish the ride with four 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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