This is a great workout that will develop your steady state pace and give you a short burst at threshold. 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 a Christmas Season Special. This one is a little longer than the normal 60 minutes that I publish, but hey it’s the holiday season.
Santa’s Ride
- 30min WU Level II;
- 3x 5min (2min Level III, 1min Level IV, 2min Level III in TT position 60-70Rpm), 3min Level II RI;
- 3x 15min Level III in TT position 60-70Rpm, 5min Level II RI;
- 20min Level II 90-95Rpm;
- 10min CD Level I-II;
- 10min Stretching
The Warm Up (WU) should be done at an intensity that is steady but not over consuming at Level II. Ride for a minimum of 30 minutes.
The first set is five minutes long and broken into three segments. The first two minutes are done at Level III, the next minute is at Level IV and the final two minutes are done in the Time Trial (TT) position with a cadence of 60-70 Rpm. In this set there are three reps to complete with a three minute Rest Interval (RI) at Level II between reps.
The second set is made up of three reps of 15 minutes each, all done in the Time Trial (TT) position with a cadence of 60-70 Rpm at Level III. Between reps take a five minute Rest Interval (RI) at Level II.
Prior to the Cool Down (CD) spend 20 minutes riding at Level II maintaining a cadence of 90-95Rpm.
Conclude the ride with a Cool Down (CD) of ten minutes riding at Level II.
Finish with 10 minutes stretching to assist with the 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. Make sure you sign up to my informative newsletter.
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