Category: Cycle Workouts

Each Sunday I’ll post a Smart Trainer session that you can do in about 60 minutes to enhance your cycling.

Zwift Workout

Wednesday Windtrainer Workout: QK WT Class IV

Back in 2007 I conducted windtrainer class. I had a fleet of Minoura Mag-800’s and I hired a hall & had a great group of athletes that would join me once a week for a tough session (similar to Spinervals by Coach Troy Jacobson except I also rode with my athletes and sweated up a storm along side them). I’ve recently been tidying up some old boxes in the garage and found my old lesson plans and the music to go along side them. Although primarily designed for triathletes this session is great for anyone wanting to boost their FTP (yes, I was training with power back then with the old Polar WIND power meter temperamental as it was) and it involves riding a large portion of the workout at Threshold.

View More Wednesday Windtrainer Workout: QK WT Class IV
Cycling FTP Session

Thursday Training Plan: Cycling FTP Power Boost Training Plan (Intermediate 16-week Plan – Start any Monday) 3 workouts/week

As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks you’ll be able to measure and see your progress.
Designed for Intermediate cyclists and triathletes who have at least 16 weeks prior to their event. This plan is to prepare you to COMPETE  in YOUR event at a higher level than you previously have.

View More Thursday Training Plan: Cycling FTP Power Boost Training Plan (Intermediate 16-week Plan – Start any Monday) 3 workouts/week
Windtrainer Session

Wednesday Windtrainer Workout: QK WT Class III

Back in 2007 I conducted windtrainer class. I had a fleet of Minoura Mag-800’s and I hired a hall & had a great group of athletes that would join me once a week for a tough session (similar to Spinervals by Coach Troy Jacobson except I also rode with my athletes and sweated up a storm along side them). I’ve recently been tidying up some old boxes in the garage and found my old lesson plans and the music to go along side them. This was the third session I took. Although primarily designed for triathletes this session is great for anyone wanting to boost their FTP (yes, I was training with power back then with the old Polar WIND power meter temperamental as it was).

View More Wednesday Windtrainer Workout: QK WT Class III
Zwift Workout

Wednesday Windtrainer Workout: QK WT Class II

Back in 2007 I conducted windtrainer class. I had a fleet of Minoura Mag-800’s and I hired a hall had a great group of athletes that would join me once a week for a tough session (similar to Spinervals by Coach Troy Jacobson except I also rode with my athletes and sweated up a storm along side them). I’ve recently been tidying up some old boxes in the garage and found my old lesson plans and the music to go along side them. This was the session I took for the very first class. Although primarily designed for triathletes this session is great for anyone wanting to boost their FTP (yes, I was training with power back then with the old Polar WIND power meter temperamental as it was).

View More Wednesday Windtrainer Workout: QK WT Class II
FTP

Tuesday Training Plan: Functional Threshold Power (FTP) CYCLING Training Plan (Intermediate 6-week Plan – Start Any Monday

As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks you’ll be able to measure and see your progress.
Designed for Intermediate cyclists and triathletes who need a short sharp boost to thier training over 6 weeks. This plan will lift your FTP qwikly over the next 6 weeks.

View More Tuesday Training Plan: Functional Threshold Power (FTP) CYCLING Training Plan (Intermediate 6-week Plan – Start Any Monday
Zwift Workout File

Wednesday Windtrainer Workout: QK WT Class I

Back in 2007 I conducted windtrainer class. I had a fleet of Minoura Mag-800’s and I hired a hall had a great group of athletes that would join me once a week for a tough session (similar to Spinervals by Coach Troy Jacobson except I also rode with my athletes and sweated up a storm along side them). I’ve recently been tidying up some old boxes in the garage and found my old lesson plans and the music to go along side them. This was the session I took for the very first class. Although primarily designed for triathletes this session is great for anyone wanting to boost their FTP (yes, I was training with power back then with the old Polar WIND power meter temperamental as it was).

View More Wednesday Windtrainer Workout: QK WT Class I
Zwift Session

Wednesday Windtrainer Workout: David Warden’s Olympic Tri Workout B

This session is designed to enhance your ability to sustain a high steady state effort for an olympic triathlon or a 40km Time Trial event. This session will also be great for any cyclist who will look to do a long breakaway or a tough MtB race with a long steady climb.

View More Wednesday Windtrainer Workout: David Warden’s Olympic Tri Workout B
Triathlon Coach

Wednesday Windtrainer Workout: David Warden’s Olympic Tri Workout A

This session is designed to enhance your ability to sustain a high steady state effort for an olympic triathlon or a 40km Time Trial event. This session will also be great for any cyclist who will look to do a long breakaway or a tough MtB race with a long steady climb.

View More Wednesday Windtrainer Workout: David Warden’s Olympic Tri Workout A
Century Ride

Tuesday Training Plan: Century Cycle Training Plan (INTERMEDIATE 16wk – Start Any Monday) Saturday Event, Power based 4x/wk

Designed for Intermediate cyclists who are looking to participate in a century cycling event, the primary goal of this training plan is to prepare you to COMPLETE 100 mile (160km) Century FASTER than previously.
Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of cycling events over varying distances and my success coaching hundreds of cyclists & triathletes.

View More Tuesday Training Plan: Century Cycle Training Plan (INTERMEDIATE 16wk – Start Any Monday) Saturday Event, Power based 4x/wk
Zwift Session

Wednesday Windtrainer Workout: David Warden’s Sprint Tri Workout B

This session is designed to enhance your ability to sustain a high steady state effort for a sprint triathlon or short Time Trial like a 10 mile or 20km event. This session will also be great for any cyclist who will look to do a long breakaway or a tough MtB race with a long steady climb.

View More Wednesday Windtrainer Workout: David Warden’s Sprint Tri Workout B