Riding at a changing intensity even if a small fluctuation in effort prepares for the realities of riding in the real world. Long-distance athletes spend the majority of their race riding at Tempo, this session prepares you for that. This session is great for Ironman and 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 it is 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 was inspired by a workout within Christopher Myers and Hunter Allen’s new book the first edition of Triathlon Training With Power.
Myers & Allen’s Over Unders
- 15min WU Level II;
- 3x
- 30sec Level V,
- 4x
- 1min Level III+,
- 1min Level III,
- 5min Level II RI,
- 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. Start each rep with 30 seconds of riding at Level V, then settle into the top end of Level III for a minute. After that minute, settle into the middle of Level III. Repeat the cycle of one minute at the top end of Level III and one minute in the middle of Level III a total of four times, or a total of eight minutes and thirty seconds including the Level V effort at the start. Take a five-minute Rest Interval (RI) at Level II between reps.
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.
Here is my data having done this 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.
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Do this workout with the Qwik Kiwi Squad Today
Do this workout today with the Squad.
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