Spending time riding at your Time Trial (TT) effort will help enhance your threshold efforts (and be a good way to burn off the Christmas Turkey). Use this workout to boost your speed and endurance. This is great for all cyclists including mountain bikers and triathletes.
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 workout was devised by Lindsay Zemba Leigh of No Limits Endurance Coaching as Christmas Season Special
Turkey TT
- 10min WU Level II;
- 5min Build from Level II-IV;
- 5min Easy Level II RI;
- 10min TT Level IV;
- 10min CD Level I-II;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II. Ride for a minimum of 10 minutes.
Prior to the main set, you will build your intensity from Level II up to Level IV over five minutes, then have a five-minute Rest Interval (RI) at Level II.
The main set: ride hard for ten minutes at Level IV.
Conclude the ride with a cool down (CD) of ten minutes riding at Level II.
Finish with 10 minutes of stretching to assist with the recovery.
Here is my data from doing the workout:
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. Make sure you sign up for my informative newsletter.
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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
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