This session is perfect for improving your ability to spin and maintain a high cadence. This will benefit all cyclists whether a road cyclists, a triathlete, or mountain bikers.
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 a session by Road Cycling UK. You can visit their page here.
RCUK’s Cadence Session
- 10min WU Level II;
- 12min (alternate 60sec at 90RPM, 60sec 120RPM), 10min Level II RI;
- 12min (alternate 60sec at 100RPM, 60sec 120RPM);
- 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 two twelve-minute reps interspaced with ten minutes of riding at Level II for a Rest Interval (RI). Within the first twelve minutes alternate each minute at a cadence of 90Rpm and 120 Rpm for the duration of the twelve minutes. For the second rep alternate each minute at a cadence of 100Rpm and then 120 Rpm.
Conclude the ride with a Cool Down (CD) of ten minutes riding at levels I-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 10 minute Threshold Intervals
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