This workout is a great session for triathletes in the final phase of their build-up for a 70.3 event. Despite it being specific to this situation, both time trialists and mountain bikers can also benefit from the fitness it will bring.
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.
Today’s workout is a bit longer than the traditional 60-minute limit I place on these workouts and was put together by Andy Kirkland of the University of Stirling (as well as Kirkland Coaching). To read the original article that inspired this week’s session click here.
70.3 Taper Session
- 10min WU Level I;
- 4min Level II, 4min Level III, 4min Level IV;
- 5min Level II RI;
- 3x
- 10min Level III,
- 3min Level V+,
- 5min Level II RI;
- 9min CD Level I;
- 10min Stretching
The Warm Up (WU) should be done at an intensity that is steady but not overconsuming at Level I, riding for ten minutes.
The next phase is basically an extension of the Warm Up (WU) by ramping up the intensity with four minutes at Level II, four minutes at Level III, and then another four minutes at Level IV. After this, ride for five minutes at Level II for a Recovery Interval (RI).
The main set includes three reps of 13 minutes duration with the first ten minutes at Level III, then the next three minutes at Level V+. After each rep ride gently at Level II for five minutes as your Rest Interval (RI).
Conclude the ride with a cool down (CD) of nine minutes riding at Level I.
Finish with ten minutes of stretching to assist with the recovery.
If you would like further advice feel free to contact me.
I am the Head Coach and 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. Make sure you sign up for my informative newsletter.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
Get my 20-week Ironman 70.3 Bike Training Plan with 25% off
🚴🏊♂️🏃♂️ Unleash Your Ironman 70.3 Potential! 🏃♂️🏊♂️🚴
Are you an experienced Ironman 70.3 athlete yearning to conquer the bike leg like never before? Look no further! Our 20-week bike training plan, specially tailored for Intermediate athletes, is your ticket to a faster, more efficient race day. Here’s what you can expect:
🔥 **Training Plan Overview**
Our meticulously crafted plan is structured over 20 weeks, with periodic FTP ramp tests to track your progress. We take you through phases, from building a solid aerobic base to intense race-specific efforts. Plus, we throw in hill reps to boost your strength.
🚀 **Key Benefits**
1. **Performance Improvement**: Watch your FTP soar over 20 weeks, giving you the edge you need.
2. **Time Efficiency**: With only three weekly rides, you’ll have ample time for swim and run training, perfectly aligning with our Ironman 70.3 swim and run plans.
🚴 **Training Structure**
Experience the magic of progressively challenging workouts and a diverse range of sessions. From longer aerobic rides to threshold intervals, we’ve got your endurance and speed covered.
When purchasing, use the discount code “web25” to claim your 25% discount.
💪 **Support and Accountability**
Join our tight-knit community of like-minded athletes. Fortnightly group coaching calls via Zoom ensure you’re on track and motivated.
🗓️ **Training Schedule**
Our plan syncs seamlessly with our Ironman 70.3 Swim and Run Training Plans, maximizing your performance potential.
✅ **Guarantee or Satisfaction Policy**
We stand by our training plan’s effectiveness. If you’re not satisfied, we’re here to make it right.
🔥 **Join Now**
Don’t let your Ironman 70.3 dreams slip away. Join the program now, and let’s set the wheels in motion for your best race ever! Click “Buy Now.”
🏊♂️🚴🏃♂️ Elevate your bike game, and seize your Ironman 70.3 goals! 🏊♂️🚴🏃♂️
When purchasing, use the discount code “web25” to claim your 25% discount.