Although designed for Mountain Bikers, the ability to to push the effort and recover qwikly, especially when that effort is close to VO2 Max is beneficial to all cyclists and triathletes.
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.
MtB Climbing Power
- 10min WU Level II;
- 4-6x 3-4min Level V, 3min Level II RI;
- 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.
This session can be done on the windtrainer (for consistency) or on the road or trail (for technical proficiency). If you are doing it on the road or trail, choose a hill that you can ride up in about three to four minutes. If on the trails chose one that you can descend back to the start point conveniently. Complete between four and six reps of this loop/course riding at Level V, then descend back to the start at Level II. Start with four reps and build to six reps over a number of weeks.
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 email@example.com 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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