Riding at your Threshold will help tolerate riding at that intensity more easily. This session will help you develop that and 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 session comes from Patricia Brant, associate coach at Peaks Coaching Group and a USA Cycling Level 3 coach, in an article published on Triathlon.com. To read the original article click here.
FTP Improver
- 15min Warm Up Level II;
- 5x 1min Cadence 100+Rpm, 1min Level II Rest Interval (RI);
- 2x 10min Level IV, 10min Level II Rest Interval (RI);
- 10min Cool Down Level II;
- 10min Stretching
Start the workout with a 15-minute Warm Up (WU) at Level II.
To complete the Warm-Up (WU) conduct a set of five, one-minute reps at a high cadence above 100+ Rpm, these aren’t done at a high intensity but at Level II may be drifting into Level III but ensuring you are in a suitable gear to maintain a high cadence above 100 Rpm. Ride for a minute at Level II for your Rest Interval (RI).
The main set is made up of two, ten-minute repetitions ride at Level IV. Between these two intervals ride for ten minutes at Level II for your Rest Interval (RI).
Conclude the intervals with ten minutes of riding at Level II for your Cool Down.
Finish with ten minutes of stretching to assist with your 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. Make sure you sign up for my informative newsletter.
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Designed for Cyclists of ALL abilities who are wanting to improve their FTP, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for cyclists that are comfortable riding between 1:20 and 2 hours in duration and want four sessions per week.
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Lasting 4 weeks long this programme can start anytime. Each week includes 4 rides and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with your power meter.
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Prior to using this plan, you should be able to ride for up to one hour, and 20 minutes comfortably.
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When purchasing use the discount code “web25” to claim your 25% discount.