Wednesday Windtrainer Workout: MtB Climbing Endurance - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Windtrainer Workout
Cycle Workouts Triathlon Training

Wednesday Windtrainer Workout: MtB Climbing Endurance

Although designed for Mountain Bikers, the ability to ride tempo for long durations is also beneficial for road cyclists and triathletes (especially 70.3 and Ironman distance triathletes. If doing this session on Zwift heading up Alpe du Zwift or Ven-Top are a good routes to consider.

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 Lynda Wallenfels from lwcoaching.com that she wrote about in an article on Training Peaks. Read the full article here.

MtB Climbing Endurance

  • 10min WU Level II;
  • 30-90min Level III;
  • 10min CD Level II;
  • 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 one single long effort at Level III. Start with this being 30 minutes long and increase it progressively over a number of weeks to build to 90 minutes duration.

Conclude the workout 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.

I’ve recently launched a new cycle training plan that will improve your FTP. If your goal this year involves improving your cycling fitness with limited time to train. Complete the form below and get more information about this great plan.

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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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