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.
This series of posts is a little longer than the normal 60 minutes.
The inspiration for this session comes from Kelly Williamson, in an article published on Triathlon.com. To read the original article click here.
Kelly Williamson’s Long-Course Trainer Workout C
- 10min Warm Up Level II;
- 4x 20min Level IV, 5min Level II RI;
- 10min Cool Down Level II;
- 10min Stretching
Start the workout with a ten minute Warm Up (WU) at Level II.
The main set is made up of four, twenty-minute repetitions ridden at Level IV. Between these intervals ride for five 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.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
Get my 16 week Century Cycle Training Plan with 25% off
As you prepare yourself for your century event, you’ll build your overall fitness through endurance, strength and speed.
Designed for Intermediate cyclists who are looking to participate in a century cycling event, the primary goal of this training plan is to prepare you to COMPLETE 100 mile (160km) Century FASTER than previously.
Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of cycling events over varying distances and my success coaching hundreds of cyclists & triathletes.
Starting 16 weeks before Your century (you can start any Monday), this plan progresses through phases to build you to your peak performance. Each week contains three rides and a flexibility training session. You will build up to cycling to over five hours in a single session. This programme is Power based. You will need a power meter to follow this programme.
When purchasing, use the discount code “web25” to claim your 25% discount.
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.