Coach Ray

Training for Excellence, with Excellent Training

Cycle Workouts

Thursday Training Plan: 24 week Century Ride Training Plan

This training plan is great for cyclists looking at riding a century or other long ride. Over the 24 weeks the various options of the plan build your fitness. It will work through four phases, building your aerobic base, adding in some strength work on the hills, before building your threshold and aerobic capacity.

Wednesday Windtrainer Workout: Russian Pyramids

Wednesday Windtrainer Workout: Russian Pyramids
This is a great workout for developing your VO2 Max within a longer ride. This is perfect for short course triathletes and also road racers and mountain bikers.

Wednesday Windtrainer Workout: Evan’s Cycles Short but Intense Intervals III

Your VO2 Max is the upper limit of your aerobic capability. You will tap into this intensity when exerting at your maximum. The more you expose your body to this intensity in training the better, faster and fitter you will become. This is a perfect workout for for all cyclists including mountain bikers and triathletes.

Wednesday Windtrainer Workout: Evan’s Cycles Short but Intense Intervals II

Your VO2 Max is the upper limit of your aerobic capability. You will tap into this intensity when exerting at your maximum. The more you expose your body to this intensity in training the better, faster and fitter you will become. This is a perfect workout for for all cyclists including mountain bikers and triathletes.

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