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 that are 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 #2
- 20min WU Level II;
- 2x 4min Level IV, 90sec Level I RI;
- 14min CD Level II;
- 10min Stretching
Start the workout with a twenty-minute Warm Up (WU) riding at Level II.
Start with a set of two four-minute reps at Level IV. Ride at Level II for 90 seconds after each rep for your Rest Interval (RI).
Complete a Cool Down (CD) for fourteen 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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Get my 12-week Faster 40km TT Training Plan with 25% off
As you work through this training programme you’ll enhance your ability to ride at 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 will prepare you to COMPETE in 40km TT at a higher level than you previously have.
Starting anytime, this plan progresses through phases to build you to 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.
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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.