Tempo Session #2

Cycling, June 03, 2024

Preparing your body for the intensity that will be replicated and sustained during an event is an essential part of training. 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.

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 November 2007 issue of Triathlete Mag.

Tempo Session #2

  • 15min WU Level II;
  • 3x 5min Level III, 30sec Level I RI;
  • 2min Level II;
  • 4x 30sec SLD(L), 30sec SLD(R);
  • 5min CD Level II;
  • 10min Stretching

Start the workout with a fifteen-minute Warm Up (WU) riding at Level II.

The main set is made up of three reps of five minutes duration at Level III, with only a 30-second Rest Interval (RI) at Level I after each rep.

Prior to the technique set ride for two minutes at Level II.

The next set is made up of four, 30-second reps of Single Leg Drills (SLD) on each side (eight reps total). 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 a Cool Down (CD) for five minutes at Level II.

Finish with ten minutes of stretching to assist with your recovery.

Here is my data having done this workout:

 

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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Originally published: https://www.coachray.nz/2023/01/29/sunday-smart-trainer-session-tempo-session-2/ 

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