On-the-bike strength workouts can assist in developing muscular strength and enhance your Functional Threshold Power (FTP). This session will benefit all cyclists including triathletes and MtBers.
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 Joe Friel coach and author of The Cyclist’s Training Bible.
Joe Friel’s Long Hill Workout
- 10min WU Level II;
- 3x 6min Level IV Cad 60Rpm, 90sec Level II;
- 10min CD Level II;
- 10min Stretching
Start the workout with a ten-minute warm-up (WU) riding at Level II. Keep your cadence above 90 Rpm for the warm-up.
The main set is made up of three, six-minute reps at Level IV, with a 90-second Rest Interval (RI) at Level II between reps. Maintain your cadence of about 60 Rpm on the uphill and spin the legs out on the downhill keeping a high cadence.
Conclude the workout with ten minutes of riding at Level II for your Cool Down (CD).
Finish with ten minutes of stretching to assist with your recovery.
This session can be done on a trainer or on an actual hill that has about a 6-8% gradient and takes at least six minutes to climb.
Here is my data from doing the workout:
If you would like further advice feel free to contact me.
I am the Head Coach and 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.
Do this workout with the Qwik Kiwi Squad Today
Do this workout today with the Squad.
http://app.vqvelocity.com/join?a=rhs956
Sign up for a full 14-day FREE trial and get complete access to ALL On Demand and Replay workouts (as well as the opportunity to join in on Live workouts when they are being held).
Simple as 1, 2, 3
- Click this link and enter your details including FTP and weight (no cheating).
- Select “Full Access Membership” and search for & click on “Joe Friel’s Long Hill Workout” in the workout section, then “Start this Workout.“
- Connect your trainer, power meter, and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey, etc… first), then come ride with us.
http://app.vqvelocity.com/join?a=rhs956
Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
Get my Faster Cyclist 4 Week Challenge Training Plan with 25% off
4 weeks of training is all you need to do to destroy your current FTP significantly. On average following, in this programme cyclists improve by 8% in the first month.
Some people have improved by more than 40 Watts following this programme!!!
Designed for Cyclists of ALL abilities who want to improve their FTP, the primary goal of this training plan is to make you FASTER. Choose the programme based on your ability. This programme is for cyclists that are comfortable riding between 1:20 and 2 hours in duration and want four sessions per week.
Lasting 4 weeks long this programme can start anytime. Each week includes 4 rides and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with your power meter.
When purchasing, use the discount code “web25” to claim your 25% discount.
Prior to using this plan, you should be able to ride for up to one hour, and 20 minutes comfortably.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.
When purchasing, use the discount code “web25” to claim your 25% discount.