A threshold is your ability to ride at a sustained pace for a longer period of time. Building your ability to sustain this pace or to ride at a higher intensity will provide big dividends. This is a perfect workout for triathletes, mountain bikers, and road cyclists.
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.
The inspiration for this workout comes from an article from Cycling Today. Click here to read the article.
Cycling Today Stairway to Heaven
- 5min WU Level II;
- 5x 10sec Level V, 50sec Level II RI;
- 3x 6min (gear shift at 3min & 5min) Level IV, 2min Level II RI;
- 10min Level II CD;
- 10min Stretching
The definitions for training intensities can be found in this article.
This workout uses a Warm Up (WU) that includes a range of intensities to prepare you for the intervals that will follow. Start off with five minutes of riding at Level II before including five, short ten-second sprints at Level V every minute. Start with the lower number of reps and build the number of reps completed over the coming weeks.
The main set is made up of three reps at Level IV for six minutes. Ride these in the big ring but in the middle of the cluster. After three minutes click up a gear and maintain the same power output for two minutes. Then at the five-minute mark change up a gear for the last minute and also maintain your power output from before. For your Rest Interval (RI) between reps drop it down to the small ring and spin along at Level II for two minutes.
The Cool Down (CD) is at a low intensity riding at Level II for a minimum of ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
Here is the data from when I rode this session:
If you would like further advice feel free to contact me.
I am the Head Coach and 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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As you work your way through this training programme you’ll enhance your ability to ride a solid and consistently fast average speed for 40km.
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Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.
Prior to using this plan, you should be able to ride non-stop for 60 minutes.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.
When purchasing, use the discount code “web25” to claim your 25% discount.