This session is great for developing your fitness throughout the season. By following the variations of this workout over the next few weeks you can utilise Michael’s workout to dominate a 40km TT later in the season.
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.
This variation of Michael’s Solid Threshold Ride is best suited when you are in the early season or base-building base of training. See the article here for a great mid-season variation of the session and for a late-season version of the workout click here.
Michael Jacques’ Solid Threshold Ride A
- 10min WU Level II;
- 5x 5min Level IV, 5min RI Level II;
- 5min CD Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) of ten minutes of easy riding at Level II.
For the main set complete five reps of five minutes riding at Level IV. After the first four reps complete five minutes of easy riding at Level II as a Rest Interval (RI). After the fifth rep, go straight into the cool down.
Conclude the ride with five minutes of riding at Level II for your Cool Down (CD).
Finish with ten minutes of stretching to assist with your recovery.
This workout can be found in Michael’s book he wrote with Scott Molina and Mark Newton’s One-Hour Workouts – 500 Swim, Bike & Run Workouts for Busy Athletes.
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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Designed for Cyclists of ALL abilities who are wanting to improve their FTP, the primary goal of this training plan is to make you FASTER. Choose the programme based on your ability. This programme is for cyclists that are comfortable riding three hours plus in duration and want four sessions per week.
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Prior to using this plan, you should be able to ride for up to 3 hours comfortably.
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When purchasing use the discount code “web25” to claim your 25% discount.
One-Hour Workouts: 50 Swim, Bike, and Run Workouts for Busy Athletes
One-Hour Workouts is a collection of 50 swim, bike, and run workouts from top triathlon coaches that anyone can fit into a lunch hour–including warm-up and cool-down.
If they could, most endurance athletes would love to set aside more time for training. But work, family, and real life too often get in the way of the cardinal rule for endurance athletes: never miss a workout.
One-Hour Workouts is the perfect solution for athletes who are pressed for time. These 50 workouts are tightly focused so that athletes can get a quality training session in just one hour. Athletes can choose from base, tempo, or speed workouts in each sport to match their training plan’s goal for the day.
Former professional triathlete Scott Molina (The Terminator), Mark Newton, and Michael Jacques give athletes smart workouts that will complement their existing training and keep season goals on track even in the busiest of weeks.