This session is a great way to develop your leg strength making you stronger for cycling uphill and the power for sprints.
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.
3x 5min Big Gear Seated Hill Reps
- 10min Warm Up Level II;
- 3x 5min Big Gear Seated Hill Reps Level IV Cadence 60-70Rpm, 1min RI Level II;
- 10min Cool Down Level II;
- 10min Stretching
Start the workout with a warm-up of 10 minutes of easy riding at Level II.
The main set involves completing three reps that are five minutes long. Commence each rep by adjusting the resistance on your trainer to simulate a steady hill climb. If you are doing this workout on the road, finish the warm-up at the base of a hill that takes at least 15 minutes to climb. Staying seated on your bike pedal at a cadence of between 60 and 70 RPM at Level IV for the full duration of the rep. At the end of the rep, drop the resistance (or turn and ride downhill) for one minute at Level II for your Rest Interval (RI), then into the next rep.
Conclude the intervals with ten minutes of riding at Level II for your Cool Down.
Finish with ten minutes of stretching to assist with your recovery.
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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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.
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Prior to using this plan, you should be able to ride comfortably for 2 hours.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.
When purchasing, use the discount code “web25” to claim your 25% discount.