Spending time training at appropriate intensities is important for developing your ability to ride at different paces or intensities in an event. For a half-Ironman event, you will spend most of the event riding at Level III (about 77-90% Functional Threshold Power). Even though this workout is designed for a half-Ironman athlete road cyclists especially those doing a century and mountain bikers can also benefit from it.
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 week’s workout comes from an Article by Gale Bernhardt in the May 2001 issue of Triathlete Magazine. This is an extension of last week’s workout:
Gale Bernhardt’s Half Ironman Bike Intervals #2
- 10min WU Level II;
- 20min Level III;
- 10min CD Level I-II;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II. Ride for a minimum of 10 minutes.
The main set: ride hard for 20 minutes at Level III.
Conclude the ride with a cool down (CD) of ten minutes riding at Level II.
Finish with 10 minutes of stretching to assist with the recovery.
Here is my data having done the workout:
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 20 week Ironman 70.3 Bike Training Plan with 25% off
🚴🏊♂️🏃♂️ Unleash Your Ironman 70.3 Potential! 🏃♂️🏊♂️🚴
Are you an experienced Ironman 70.3 athlete yearning to conquer the bike leg like never before? Look no further! Our 20-week bike training plan, specially tailored for Intermediate athletes, is your ticket to a faster, more efficient race day. Here’s what you can expect:
🔥 **Training Plan Overview**
Our meticulously crafted plan is structured over 20 weeks, with periodic FTP ramp tests to track your progress. We take you through phases, from building a solid aerobic base to intense race-specific efforts. Plus, we throw in hill reps to boost your strength.
🚀 **Key Benefits**
1. **Performance Improvement**: Watch your FTP soar over 20 weeks, giving you the edge you need.
2. **Time Efficiency**: With only three weekly rides, you’ll have ample time for swim and run training, perfectly aligning with our Ironman 70.3 swim and run plans.
🚴 **Training Structure**
Experience the magic of progressively challenging workouts and a diverse range of sessions. From longer aerobic rides to threshold intervals, we’ve got your endurance and speed covered.
When purchasing, use the discount code “web25” to claim your 25% discount.
💪 **Support and Accountability**
Join our tight-knit community of like-minded athletes. Fortnightly group coaching calls via Zoom ensure you’re on track and motivated.
🗓️ **Training Schedule**
Our plan syncs seamlessly with our Ironman 70.3 Swim and Run Training Plans, maximizing your performance potential.
✅ **Guarantee or Satisfaction Policy**
We stand by our training plan’s effectiveness. If you’re not satisfied, we’re here to make it right.
🔥 **Join Now**
Don’t let your Ironman 70.3 dreams slip away. Join the program now, and let’s set the wheels in motion for your best race ever! Click “Buy Now.”
🏊♂️🚴🏃♂️ Elevate your bike game, seize your Ironman 70.3 goals! 🏊♂️🚴🏃♂️
When purchasing, use the discount code “web25” to claim your 25% discount.