Coach Ray

Training for Excellence, with Excellent Training

Cycle Workouts

Wednesday Windtrainer Workout: Road Cycling UK’s Strength Session

When riding at a low cadence the muscle needs to generate more force to turn the pedals due to the greater resistance. By training at a low cadence we can do specific strength training whilst on the bike. This is great for all cyclists including triathletes and mountain bikers.

Wednesday Windtrainer Workout: Bike Radar’s Pyramid Scheme

The ability to ride at and sustain threshold intensity will give you an advantage over your competitors and this session develops that physiological trait. This is great for all cyclists including triathletes and mountain bikers.

Wednesday Windtrainer Workout: Bike Radar’s Into the RED

The ability to ride at or above threshold intensity will give you an advantage over your competitors and this session develops that physiological trait. This is great for all cyclists including triathletes and mountain bikers.

Wednesday Windtrainer Workout: Bike Radar’s Boost Your Pace

The ability to ride at or above threshold intensity will give you an advantage over your competitors and this session develops that physiological trait. This is great for all cyclists including triathletes and mountain bikers.

Wednesday Windtrainer Workout: Preparing for Fast Starts

This ride will develop both your VO2 max and threshold intensities to enable you to start fast and then maintain the effort as you get to the single track for mountain bikers, catch up to the lead bunch in a…

Wednesday Windtrainer Workout: Preparing for Short “Punchy” Efforts

This hill simulation ride will develop both your VO2 max and threshold intensities to enable you to climb stronger and more solidly over a range of hills but particularly short punchy climbs. This is great for all cyclists including mountain…

Wednesday Windtrainer Workout: Preparing for Climbing

This hill simulation ride will develop both your VO2 max and threshold intensities to enable you to climb stronger and more solidly over a range of hills for short punchy climbs to longer sustained efforts. This is great for all…

Wednesday Windtrainer Workout: 2x 4x 4min SMSP Intervals

Super-Maximum Sustainable Power (SMSP) Intervals are a great way to increase your maximum sustainable power output and develop your work capacity at non-sustainable levels. Due to the intensity involved these intervals improve both aerobic and anaerobic capacity of all muscle…

Wednesday Windtrainer Workout: Cycling Weekly’s Double Russian Step

This is a windtrainer session that is great for developing your top end power and intensity.  It is perfect for road cyclists and mountain bikers alike, as well as short course triathletes.

Wednesday Windtrainer Workout: Cycling Weekly’s Russian Steps

This is a windtrainer session that is great for developing your top end power and intensity.  It is perfect for road cyclists and mountain bikers alike, as well as short course triathletes.

%d bloggers like this: