Preparing your body for the intensity that will be replicated and sustained during an event is an essential part of training. This session is great for triathletes, and road cyclists. It can also be beneficial for mountain bikers, especially for events that are about an hour in duration such as a 40km Time Trial or the bike leg of an Olympic Distance Triathlon.
Each Sunday I’ll post a Smart-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.
The inspiration for this session comes from a workout in an article by Marc Evan in the November 2007 issue of Triathlete Mag.
Tempo Session #4
- 15min WU Level II;
- 3x 5min Level III;
- Rep #1: Cad 100-115rpm;
- Rep #2: 5x 45sec Level III 60-70rpm, 15sec Level I;
- Rep #3: 5x 1min increasing cad 95, 100, 105, 110, 115
- 15min CD Level II;
- 10min Stretching
Start the workout with a fifteen-minute Warm Up (WU) riding at Level II.
The next fifteen minutes of the workout are broken into five-minute blocks.
The first block is ridden at Level III and has a cadence of 100 to 115 rpm.
The second block is broken into five, 45-second reps. These are ridden at Level III with a cadence of 60 to 70 rpm. Take a fifteen-second Rest Interval (RI) at Level I, after each rep.
For the final block increase the cadence every minute. Start with a cadence of 90 rpm for the first minute, the second minute at 100 rpm, the third at 105 rpm, the fourth minute at 110 rpm, and the final minute at 115 rpm.
Complete a Cool Down (CD) for fifteen minutes at Level II.
Finish with ten minutes of 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 for my informative newsletter.
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Do this workout with the Qwik Kiwi Squad Today
Do this workout today with the Squad. Riding this session will be held every two hours within our Velocity platform.
http://app.vqvelocity.com/join?a=rhs956
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- Click this link and enter your details including FTP and weight (no cheating).
- Select “Full Access Membership” and click on “Tempo Session #4,” 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.
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Get my 12-week Faster 40km TT Training Plan with 25% off
As you work your way through this training programme you’ll enhance your ability to ride a solid and consistently fast average speed for 40km.
Designed for Intermediate cyclists and triathletes who want to improve their Time Trialing ability. This plan is to prepare you to COMPETE 40km TT at a higher level than you previously have.
Starting anytime, this plan progresses through phases to build you to your peak performance. Each week contains three-four cycle sessions that will have you riding at your best. To follow this plan you will require a 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 comfortably for 2 hours.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.
Prior to using this plan, you should be able to ride non-stop for 60 minutes.
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.