Riding at or around your Threshold will bring up both your ability to sustain high-intensity effort (as well as your suffering). 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 January 2008 issue of Triathlete Mag.
Technique & Threshold
- 10min WU Level II;
- 4x 30sec SLD(L) Cad 100rpm, 30sec SLD(R) Cad 100rpm;
- 1min Level II;
- 4x 30sec SLD(L) Cad 90/95/100/105, 30sec SLD(R) Cad 90/95/100/105;
- 2x 10min Level IV, 2min Level I RI;
- 17min CD Level II;
- 10min Stretching
Start the workout with a ten-minute Warm Up (WU) riding at Level II.
Before you move into the main set properly there are two sets of Single Leg Drills (SLD). A Single Leg Drill (SLD) is where you unclip one leg and pedal with that single leg whilst the other leg is stationary. Focus on pedalling in a complete circle. The unclipped leg can be resting on a chair beside your trainer, on the rear of the trainer or just hanging in mid-air away from your spinning crank/pedal.
Complete four reps on each leg riding for 30 seconds conducting a Single Leg Drill (SLD) at a cadence of 100 rpm.
Ride at Level II for 60 seconds between sets.
The next Single Leg Drill (SLD) set is made up of four reps of 30 seconds on each leg. The first rep is at 90 rpm, the second at 95 rpm, the third at 100 rpm, and the final rep is at 105 rpm.
The main set is made up of two, ten-minute reps at Level IV, with a two-minute Rest Interval (RI) after each rep at Level I.
Complete a Cool Down (CD) for seventeen 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
Sign up for a full 14-day FREE trial and get complete access to ALL On Demand and Replay workouts (as well as the opportunity to join in on Live workouts when they are being held).
Simple as 1, 2, 3
- Click this link and enter your details including FTP and weight (no cheating).
- Select “Full Access Membership” and click on “Technique & Threshold,” 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.