Wednesday Windtrainer Workout: Zwift Academy Tri 2020 Endurance Strength Development - Coach Ray

Coach Ray

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Wednesday Windtrainer Workout: Zwift Academy Tri 2020 Endurance Strength Development

Low cadence efforts develop muscular force within the muscle fibres. 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 Watts On Zwift. I’ve modified it a little bit. You can read the full article here.

Zwift Academy Tri 2020 Endurance Strength Development

  • 10min WU Level II;
  • 2x 40sec Level III Cad 60-70Rpm, 20sec Level I Cad 90-100Rpm RI;
  • 1min Level I RI;
  • 9x 4min Level III Low Cad, 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.

Follow this with two reps of 40 seconds duration at Level III with a cadence of between 60 & 70 Rpm. After each rep take a 20 second Rest Interval (RI) at Level I and a cadence between 90 and 100 Rpm. After this set ride at Level I for one minute.

The main set is made up of nine reps, that are of four minutes duration riding at Level III, take a short two minute Rest Interval (RI) riding at Level II. Start this set with a cadence of between 60 & 70 Rpm for the first rep. For the second rep ride between 55 & 65 Rpm. Then for the third rep ride at between 50 & 60 Rpm!!! Repeat this rotation (pun intended) again with the cadence returning to between 60 & 70 Rpm for the fourth rep (and also the seventh rep). A cadence of between 55 & 65 Rpm for the fifth (and eighth) rep. And between 50 & 60 Rpm for the sixth (and ninth) rep.

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 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 previously.

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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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