This session is designed to enhance your ability to maintain a steady state at the threshold for the 40km bike leg. Although this session is designed specifically for Olympic Distance Triathletes, any cyclist competing in an event that will take about an hour of riding such as road cyclists and mountain bikers can benefit.
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 session was inspired by an article in Joe Friel & Jim Vance’s Triathlon Science book.
Olympic Distance Tri Threshold Session
- 10min WU Level II;
- 3x 20min Level IV, 10min Level II RI;
- 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.
The main set involves riding at Level IV for three reps of 20 minutes. Between these reps take a ten-minute Rest Interval (RI) riding at Level II.
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.
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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If you enjoyed this workout, here is a similar session I published 12 months ago.
Wednesday Windtrainer Workout: 4x 6x 1min SMSP Intervals
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