Technique is an important part of cycling and having the ability to spin at a range of cadences can be of benefit. Especially with facilitating recovery and flushing the legs after a couple of days of hard training or prior to a couple of days of hard training. This session is 45 minutes long and although it comes from the Jumbo-Vista Women’s team is beneficial for all cyclists regardless of gender to promote recovery and enhance pedalling efficiency.
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.
This workout comes from the Jumbo-Visma woman’s team back when the likes of Coryn Labecki, Marianne Vos and Anna Henderson all rode on the team. The original article was on What’s On Zwift and can be read here.
Women’s Team Recovery Ride
- 3min WU Level I-II;
- 4x 30sec Level II Cad 105, 30sec Level II Cad 90;
- 3x
- 40sec Level II Cad 95;
- 40sec Level II Cad 100;
- 40sec Level II Cad 105;
- 40sec Level III Cad 110;
- 40sec Level III Cad 115;
- 40sec Level III Cad 120;
- 6min Level II Cad 70;
- 3x
- 40sec Level II Cad 95;
- 40sec Level II Cad 100;
- 40sec Level II Cad 105;
- 40sec Level III Cad 110;
- 40sec Level III Cad 115;
- 40sec Level III Cad 120;
- 6min Level II Cad 70;
- 2min Level I-II;
- 10min Stretching
The Warm Up (WU) ramps up from Level I (55% of Functional Threshold Power (FTP)) to Level II (65% of FTP) over three minutes. As this session is done completely at relatively low intensity such a short Warm Up (WU) is sufficient in this context, there is no high intensity work in this session.
Next up is a set of four, 30-second reps at Level II (72% of FTP) with a cadence of 105rpm. Ride at Level II (65% of FTP) and a cadence of 90rpm as your recovery.
We will next ramp up over four-minutes with 40-seconds at each step. The first step is at Level II (72% of FTP) with a cadence of 95rpm; the second step is at Level II (74% of FTP) with a cadence of 100rpm; the third step is at Level II (76% of FTP) with a cadence of 105rpm; the fourth step is at Level III (78% of FTP) with a cadence of 110rpm; the fifth step is at Level III (80% of FTP) with a cadence of 115rpm; and the final step is at Level III (82% of FTP) with a cadence of 120rpm.
Repeat the four-minute ramp a total of three times before a six-minute Rest Interval (RI) at Level II (74% of FTP) and a cadence of 70rpm.
Repeat the four-minute ramp a further three times before another six-minute Rest Interval (RI) at Level II (74% of FTP) and a cadence of 70rpm.
The Cool Down (CD) is at Level I-II for two-minutes as you ramp down from 65% of FTP to 55% of FTP.
Finish with 10 minutes of stretching to assist with your recovery.
Here is my data from doing the workout.
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.
Share this post so your friends can benefit as well.
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 the 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 are wanting 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 three hours plus 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 3 hours 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.