Tempo training is a great training tool and when done at a low cadence will help build strength. This type of training will benefit longer more sustained efforts road cyclists that will attempt to break away for a solo ride to victory, half Ironman and Ironman distance athletes, as well as Mountain Bikers doing longer events.
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.
The inspiration for this session comes from a YouTube video from Triathlon Taren:
Triathlon Taren’s FTP Building Strength Ride
- 10min WU Level I;
- 9x 4min Level III Cad 60-70Rpm, 2min Level I RI;
- 10min CD Level I;
- 10min Stretching
Start the workout with a ten-minute Warm Up (WU) riding at Level I. Keep your cadence above 90Rpm for the warm-up.
The main set is made up of nine reps, which are of four minutes duration riding at a Cadence of between 60 & 70 Rpm at Level III, taking a short two-minute Rest Interval (RI) riding at Level I.
Conclude the intervals with ten minutes of riding at Level I for your Cool Down (CD).
Finish with ten minutes of stretching to assist with your recovery.
Here is my data from doing the workout:
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
🚴🏊♂️🏃♂️ 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.
💪 **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, seize your Ironman 70.3 goals! 🏊♂️🚴🏃♂️
