Wednesday Windtrainer Workout: Kelly Williamson's Long-Course Trainer Workout B - Coach Ray

Coach Ray

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

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 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.

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.

Kelly Williamson’s Long-Course Trainer Workout B

  • 10min Warm Up Level II;
  • 5x 15min Level IV, 4min 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 five, fifteen-minute repetitions ridden at Level IV. Between these intervals ride for four minutes at Level II for your Rest Interval (RI).

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.

Get my great e-Book that is packed full of my most popular 20 cycling workouts for only $7 (save $20), normally this is $27.

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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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