Longer intervals at threshold effort will develop your ability to buffer lactic acid and recover qwiker. This session is great for Ironman 70.3 athletes but all triathletes, road cyclists (particularly longer time trialists and those likely to attempt a breakaway) and mountain bikers will also benefit from the fitness it develops.
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 week’s workout is a modification from an article in European Triathlete magazine back in 2013 where Patrick McCrann describes a bike interval session for a 70.3. Patrick is one of the founding coaches at Endurance Nation.
Patrick McCrann’s 70.3 Intervals
- 10min WU Level II;
- 10min level IV, 4min Level II RI;
- 15min level IV, 4min Level II RI;
- 10min level IV;
- 10min CD Level II;
- 10min Stretching
Start the workout with a ten-minute Warm Up (WU) riding at Level II. Keep your cadence above 90Rpm for the warm-up.
The main set is made up of three reps at Level IV. The first and last reps are ten minutes long with the second rep being fifteen minutes long. Between each rep ride for four minutes at Level II for your Rest Interval (RI).
Conclude the intervals with ten minutes of riding at Level II for your Cool Down (CD).
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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