Coach Ray

Training for Excellence, with Excellent Training

Wednesday Windtrainer

Wednesday Windtrainer Workout: CTS Speed Intervals

This workout will develop your top end VO2 Max power. Enhancing your VO2 Max will pay dividends with your training by building your top end ability. This is a perfect workout for road cyclists, as well as Mountain Bikers and triathletes (particularly draft-legal triathletes).

Wednesday Windtrainer Workout: CTS Power Intervals B

This workout will develop your top end VO2 Max power. Enhancing your VO2 Max will pay dividends with your training by building your top end ability. This is a perfect workout for road cyclists, as well as Mountain Bikers and triathletes (particularly draft-legal triathletes).

Wednesday Windtrainer Workout: CTS Power Intervals A

This workout will develop your top end VO2 Max power. Enhancing your VO2 Max will pay dividends with your training by building your top end ability. This is a perfect workout for road cyclists, as well as Mountain Bikers and triathletes (particularly draft-legal triathletes).

Wednesday Windtrainer Workout: CTS Over/Under Intervals

This workout will develop your ability to ride harder when already riding hard, such as when you are in a breakaway and need to take your pull on the front or surging up a hill during a time trial or triathlon. This is a perfect workout for road cyclists, as well as Mountain Bikers and triathletes.

Wednesday Windtrainer Workout: Frank Ovendon’s Sweet Spot Intervals

This workout will develop your ability to ride solidly and become more efficient at buffering lactic acid before it builds to uncomfortable levels in your body. This is a perfect workout for road cyclists, as well as Mountain Bikers and triathletes.

Wednesday Windtrainer Workout: Frank Ovendon’s Tempo Intervals

This workout will develop your ability to ride solidly and become more efficient at buffering lactic acid before it builds to uncomfortable levels in your body. This is a perfect workout for road cyclists, as well as Mountain Bikers and triathletes.

Wednesday Windtrainer Workout: Frank Ovendon’s Tempo Bursts

This workout will develop your ability to ride solidly and respond to higher intensity efforts. This is a perfect workout for road and criterium cyclists, as well as Mountain Bikers and draft-legal triathletes, as well as giving a great fitness challenge for all other triathletes.

Wednesday Windtrainer Workout: What Can Runners Teach Cyclists?

This workout will develop your VO2 Max with short sharp bursts of speed followed by recovery periods of the same duration. This is a perfect workout for road and criterium cyclists, as well as Mountain Bikers and draft-legal triathletes, as well as giving a great fitness challenge for all other triathletes.

Wednesday Windtrainer Workout: Simulating a 70.3 or Half Ironman Ride

The weekend is a opportunity to get a long ride completed. This ride is a challenging one that I get a range of my athletes who are preparing for an event that involves a long cycle to do. Although primarily focused on those doing a 70.3 or Half Ironman it provides a good training stimulus for triathletes racing longer (such as an Ironman and even Ultraman) as well as cyclists doing centuries and other cycling events.

Wednesday Windtrainer Workout: Bicycling Mag’s Speed Intervals

This is a windtrainer session that is great for improving your power and speed, as well as your ability to recover qwikly from high intensity efforts. Although targeted towards road cyclists, mountain bikers & draft-legal triathletes, it is a good off season fitness session for non-draft-legal triathletes.

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