Preparing your body for the intensity that will be replicated and sustained during an event is an important part of training. This session is great for triathletes and road cyclists and can also be beneficial for mountain bikers, especially for events about an hour in duration, such as a 40km Time Trial or the bike leg of an Olympic Distance Triathlon. Use this session the last week before an important event as part of your taper.
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.
Threshold Taper #1
- 15min WU Level II Cad 95-105;
- 4x 2min Level IV, 1min Level I RI;
- 10min Level II;
- 10km Level III-IV;
- 10min CD Level II;
- 10min Stretching
Start the workout with a fifteen-minute Warm Up (WU) riding at Level II, maintaining a cadence between 95 & 105 rpm.
Start with a primer set of four two-minute reps at Level IV. Ride at Level II for one minute after each rep for your Rest Interval (RI).
Ride for ten minutes at Level II prior to the main set.
The main set is made up of a single rep riding ten kilometres at Level III-IV.
Complete a Cool Down (CD) for ten 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 in achieving 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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Download the Garmin (.FIT) files for this workout for FREE
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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.