This session will help you develop your ability to maintain a high steady-state race pace.
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.
Set Time, Time Trial
- 15min Warm Up Level II;
- 3x 60sec Level IV, 30sec RI;
Main set:
- 30min TT, covering as far as possible in the time.
- 10min Cool Down Level II;
- 10min Stretching
The first 15 minutes of the warm-up should be done at an intensity that is steady but not overconsuming at Level II. From there move into a set of three 60-second intervals at Level IV to get the heart rate up and the body ready for the main set. After each interval have a 30-second Rest Interval (RI).
The main set is one long continuous Time Trial of 30 minutes. Work hard to cover as much distance in the thirty minutes as you possibly can.
Finish with 10 minutes of stretching to assist with your recovery. This 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 but is a lot more effective on the wind trainer. Make sure that you use a trainer or a bike computer that will record the distance that you cover during the Time Trial. This can be inserted into your programme every four to six weeks to measure your improvement.
The inspiration for his workout comes from Rob Sleamaker and Ray Browning having recently picked up the book they published in 1996 SERIOUS Training for Endurance Athletes. Back in the day, this book was a coaching inspiration to me. I remember my first triathlon coach Pete Moysey always kept the original edition close at hand as well. I recently picked it up out of my storage unit and was going to utilise aspects of it for a couple of projects I’m working on and was surprised when I found their chapter about intensity very closely matched what I wrote in this post here.
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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If you enjoyed this workout, here is a similar session I published previously.
Wednesday Windtrainer Workout: 3x 4x 2min SMSP Intervals
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