Spending time riding at or above your Threshold will enhance your ability to ride at Threshold. It will allow you to tolerate lactic acid, clearing it more effectively, lifting your Functional Threshold Power (FTP) and also moving your Anaerobic Threshold deflection point to the right. Both these things mean you will be a fitter and more effective cyclist. Within this session we really hit your ability to tolerate and also clear lactic acid. You will build a bit during the middle five-minutes of each interval and continue to clear that whilst riding at Tempo effort. This workout will benefit all cyclists – road, mountain bikers and triathletes but especially Ironman 70.3 athletes.
Each Wednesday I’ll post a Windtrainer Workout 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.
2x 15min Down/Up Intervals, 5min Rest Interval (RI)
- 10min Warm Up Level II;
- 2x 15min total (made up of 5min Level IV (Threshold effort), 5min Level V (VO2 Max effort), 5min Level III (Tempo effort)), 5min RI Level II;
- 10min Cool Down Level I-II;
- 10min Stretching
The warm-up should be done at an intensity that is steady but not overconsuming at Level II.
The main set is done in three distinct phases that roll straight from one to the next. Five minutes at Level IV, then lift for five minutes at Level V, before dropping down to Level III for five minutes, then recover easily at Level II for five minutes. Repeat before a cool down.
The cool-down is at a low intensity with minimal resistance on the trainer.
Finish with 10 minutes of stretching to assist with your recovery. It isn’t necessarily included in the 60-minute workout and can be conducted whilst showering post-workout.
This session can also be done out on the road just as easily as on a wind trainer. Push yourself hard in this session and you will find you develop your lactate threshold and your fitness will come on in leaps and bounds.
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.
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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
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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.
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Designed for Cyclists of ALL abilities who want to improve their FTP, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for cyclists that are comfortable riding between 1:20 and 2 hours in duration and want four sessions per week.
Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), and DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing and coaching in many running events over the last 28 years.
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Prior to using this plan, you should be able to ride for up to one hour, and 20 minutes comfortably.
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When purchasing use the discount code “web25” to claim your 25% discount.