Building your aerobic function and efficiency as well as exposing the body to slightly higher intensities will pay dividends for your training. This session is great for triathletes, road cyclists, and can also be beneficial for mountain bikers, especially for events that are about an hour in duration such as a 40km Time Trial or the bike leg of an Olympic Distance Triathlon.
Each Sunday I’ll post a Smart-Trainer Session 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 a workout in an article by Marc Evan’s in the November 2007 issue of Triathlete Mag. This session is a little longer than what I typically publish and can be done on either the road or a trainer.
Tempo Efforts In A Long Ride
- 45min WU Level II;
- 2x 15min Level III (5x 1min BCR Standing/1min SCR Seated Cad 100rpm/1min BCR Standing), 30min Level II;
- 45min CD Level II;
- 10min Stretching
Start the workout with a 45-minute Warm Up (WU) riding at Level II.
Within the two and a half hour ride are two fifteen minute reps interspaced with half an hour of riding at Level II between them.
These fifteen minute reps are ridden at Level III. Start the rep by changing into the Big Chain Ring (BCR) and standing. After a minute cit back on the saddle and change to the Small Chain Ring (SCR) and spin at a cadence of 100 rpm for another minute. Then stand again after changing into the Big Chain Ring (BCR) for another minute. Repeat this process five times through for the total of fifteen minutes and note that after the third minute (which you are in the Big Chain Ring (BCR) and standing), the fourth (and seventh, tenth & thirteenth) minutes are also standing in the Big Chain Ring (BCR) before changing to the Small Chain Ring (for the fifth, eighth, eleventh and fourteenth minutes).
Complete a Cool Down (CD) for 45-minutes at Level II.
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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Do this workout with the Qwik Kiwi Squad Today
Do this workout today with the Squad. Riding this session will be held every two hours within our Velocity platform.
http://app.vqvelocity.com/join?a=rhs956
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- Click this link and enter your details including FTP and weight (no cheating).
- Select “Full Access Membership” and click on “Tempo Efforts In A Long Ride,” then “Start this Workout.“
- Connect your trainer, power meter, and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey, etc… first), then come ride with us.
http://app.vqvelocity.com/join?a=rhs956
Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
Get my 12 week Faster 40km TT Training Plan with 25% off
As you work your way through this training programme you’ll enhance your ability to ride a solid and consistently fast average speed for 40km.
Designed for Intermediate cyclists and triathletes who want to improve their Time Trialing ability. This plan is to prepare you to COMPETE 40km TT at a higher level than you previously have.
Starting anytime, this plan progresses through phases to build you to your peak performance. Each week contains three-four cycle sessions that will have you riding at your best. To follow this plan you will require a Power Meter.
When purchasing, use the discount code “web25” to claim your 25% discount.
Prior to using this plan, you should be able to ride comfortably for 2 hours.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.
Prior to using this plan, you should be able to ride non-stop for 60 minutes.
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.