Wednesday Windtrainer Workout: Triathlon Taren’s FTP Building Strength Ride
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 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 weeks session is a bit longer.
The inspiration for this session comes from a YouTube video from Triathlon Taren:
Triathlon Taren’s FTP Building Strength Ride
- 10min WU Level II;
- 9x 4min Level III Cad 60-70Rpm, 2min Level II RI;
- 10min CD Level I;
- 10min Stretching
Start the workout with a ten minute Warm Up (WU) riding at Level II. Keep your cadence above 90Rpm for the warm up.
The main set is made up of nine reps, that are of four minutes duration riding at a Cadence of between 60 & 70 Rpm at Level III, take a short two minute Rest Interval (RI) riding at Level II.
Conclude the intervals with ten minutes riding at Level II for your Cool Down (CD).
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 firstname.lastname@example.org 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 previously.
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