Cycling

Wednesday Windtrainer Workout: Kelly Williamson’s Long-Course Trainer Workout A

Riding at your Threshold will help tolerate riding at that intensity more easily. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.

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.

This series of posts is a little longer than the normal 60 minutes.

The inspiration for this session comes from Kelly Williamson, in an article published on Triathlon.com. To read the original article click here.

Zwift Workout

Kelly Williamson’s Long-Course Trainer Workout A

  • 10min Warm Up Level II;
  • 6x 10min Level IV, 2min Level II RI;
  • 10min Cool Down Level II;
  • 10min Stretching

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

The main set is made up of six, ten-minute repetitions ridden at Level IV. Between these intervals ride for two minutes at Level II for your Rest Interval (RI).

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

Finish with ten minutes of 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 for my informative newsletter.

Share this post so your friends can benefit as well.

Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

Get my 20-week Ironman 70.3 Bike Training Plan with 25% off

🚴🏊‍♂️🏃‍♂️ Unleash Your Ironman 70.3 Potential! 🏃‍♂️🏊‍♂️🚴

Are you an experienced Ironman 70.3 athlete yearning to conquer the bike leg like never before? Look no further! Our 20-week bike training plan, specially tailored for Intermediate athletes, is your ticket to a faster, more efficient race day. Here’s what you can expect:

🔥 **Training Plan Overview**

Our meticulously crafted plan is structured over 20 weeks, with periodic FTP ramp tests to track your progress. We take you through phases, from building a solid aerobic base to intense race-specific efforts. Plus, we throw in hill reps to boost your strength.

🚀 **Key Benefits**

1. **Performance Improvement**: Watch your FTP soar over 20 weeks, giving you the edge you need.

2. **Time Efficiency**: With only three weekly rides, you’ll have ample time for swim and run training, perfectly aligning with our Ironman 70.3 swim and run plans.

🚴 **Training Structure**

Experience the magic of progressively challenging workouts and a diverse range of sessions. From longer aerobic rides to threshold intervals, we’ve got your endurance and speed covered.

When purchasing, use the discount code “web25” to claim your 25% discount.

💪 **Support and Accountability**

Join our tight-knit community of like-minded athletes. Fortnightly group coaching calls via Zoom ensure you’re on track and motivated.

🗓️ **Training Schedule**

Our plan syncs seamlessly with our Ironman 70.3 Swim and Run Training Plans, maximizing your performance potential.

✅ **Guarantee or Satisfaction Policy**

We stand by our training plan’s effectiveness. If you’re not satisfied, we’re here to make it right.

🔥 **Join Now**

Don’t let your Ironman 70.3 dreams slip away. Join the program now, and let’s set the wheels in motion for your best race ever! Click “Buy Now.”

🏊‍♂️🚴🏃‍♂️ Elevate your bike game, and seize your Ironman 70.3 goals! 🏊‍♂️🚴🏃‍♂️

When purchasing, use the discount code “web25” to claim your 25% discount.

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.