Riding both in and out of the saddle will use different muscles and alter the training stimulus received. This session is great for triathletes, and road cyclists. It 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 in the December 2007 issue of Triathlete Mag.
Sitting, Standing
- 10min WU Level II;
- 4 sets of:
- 3x 20sec Standing Level III, 60sec Level II Seated RI;
- 1min Level II after each set;
- 15min CD Level II;
- 10min Stretching
Start the workout with a ten-minute Warm Up (WU) riding at Level II.
The main set is made up of four sets.
Each set contains three, twenty-second reps riding out of the saddle at Level III. After each rep ride seated in the saddle for a minute at Level II for your Rest Interval (RI).
After each set ride an extra minute seated at Level II.
Complete a Cool Down (CD) for fifteen minutes at Level II.
Finish with ten minutes of stretching to assist with your recovery.
Here is my data:
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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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.