The weekend is an opportunity to get a long ride completed. This ride is a challenging one in that I get a range of my athletes who are preparing for an event that involves a long cycle to do. Although primarily focused on those doing a 70.3 or Half Ironman it provides a good training stimulus for triathletes racing longer (such as an Ironman and even Ultraman) as well as cyclists doing centuries or MtB Marathons or other cycling events.
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.
70.3 Success Builder
- 10min Warm Up Level II;
- 3x 1min fast pedalling 120Rpm, 1min RI Level II;
- 60min Level II;
- 30min Level III;
- 60min Level II;
- 30min Level III;
- 14min Cool Down Level II;
- 10min Stretching
All up this session takes three hours and thirty minutes.
The definitions for training intensities can be found in this article.
Start off with a 10-minute Warm Up (WU) at Level II. Then move into three reps of fast pedalling at a cadence of 120Rpm for one minute, with a one-minute Rest Interval (RI) at Level II between reps.
Next up is a 60-minute segment ridden at Level II maintaining a cadence above 90 Rpm. This is followed by 30 minutes at Level III and close to race effort for those doing an Ironman 70.3/Ironman distance event. Once again maintain a cadence of above 90 Rpm for this segment.
Repeat the 60-minute and 30-minute segments prior to commencing the Cool Down (CD).
Finish off the session with 14 minutes at Level II for your Cool Down (CD) to round out the full three hours and thirty minutes.
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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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
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