Getting better at pedalling will enhance your efficiency. This workout builds your cycling technique by making you more efficient at pedalling. It is great for all cyclists including triathletes and 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.
The inspiration for this workout comes from one of Ryan Bolton‘s workouts in his new book The Triathlete Guide to Sprint and Olympic Triathlon Racing and also published on Triathlon.com click here to read the article.
Endurance Isolated-Leg Cycling Set
- 20min Warm Up Level II;
- 10x 1min Left SLD, 1min Right SLD;
- 20min Level III;
- 4min Cool Down Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) for twenty minutes of easy riding at Level II.
The main body of the workout is made up of ten reps, riding for one minute Single Leg Drill (SLD) on one leg and then changing to the other leg of Single Leg Drill (SLD) for another minute. Complete ten reps on each leg.
Finish the ride with twenty minutes of riding at Level II for your Cool Down (CD).
To assist with your recovery, do ten minutes of stretching.
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 for my informative newsletter.
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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
If you enjoyed this workout, here is a similar session I published 12 months ago.
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