Wednesday Windtrainer Workout: Short-Course Trainer Session - Coach Ray

Coach Ray

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Wednesday Windtrainer Workout: Short-Course Trainer Session

Riding at your Threshold will help tolerate riding at that intensity more easily, then top it off with higher intensity efforts will give your top end power a kick. 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 session comes from Patricia Brant, associate coach at Peaks Coaching Group and a USA Cycling Level 3 coach, in an article published on Triathlon.com. To read the original article click here.

Short-Course Trainer Session

  • 10min Warm Up Level II;
  • 4x 30sec 100+ Rpm, 30sec Level II Rest Interval (RI);
  • 4x 5min Level IV, 3min Level II RI;
  • 5min Level II;
  • 10x 30sec Level V, 30sec Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

Start the workout with a ten minute Warm Up (WU) at Level II.

To complete the Warm Up (WU) conduct a set of four, 30 second reps at a high cadence above 100+ Rpm, these aren’t done at a high intensity but at Level II maybe drifting into Level III but ensuring you are in a suitable gear to maintain a high cadence above 100 Rpm. Ride for 30 second at Level II for your Rest Interval (RI).

The main set is made up of four, five-minute repetitions riden at Level IV. Between these intervals ride for three minutes at Level II for your Rest Interval (RI).

Take a five minute recovery after the last rep riding at Level II before the final set.

The last set is made up of ten, 30 second reps all riden at Level V with a 30 second Rest Interval (RI) at Level II.

Conclude the intervals with ten minutes riding at Level II for your Cool Down.

Finish with ten minutes stretching to assist with your 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. 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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