Workouts
Windtrainer workout series
Windtrainer Workout #1 -- drill focus
Warm up:
- 10-20 min small chain ring
Drills:
- Single leg work: 10 x 30 sec left leg/30 sec both legs/30 sec right leg/1min both legs. Really thinking about the steady circle and applying what you did on the single leg drill to when both are working rpm work -
- Small chain ring 1min on/off of 80% effort small chain ring 95 rpm on/85 rpm easy x 5
- 5 x 1 min/on small cog spin then go into big chain cog spin staying at 85%max, the important part of this is the transition from big to small cog - I do not want you to loose contact with the pedal stroke - so your core must be engaged and you must be in control of the spin
Cooldown:
Windtrainer Workout #2 -- pyramid
Warm-up:
- 10-15mins easy spin in small chain ring
Drills:
- Single leg drill 4x [:45sec left leg/1min both leg/:45sec right leg/1min both leg]
- Easy spin 3mins
- RPM drill [1min on/off 95+rpm building to 110 ] x 8
- Easy spin 3mins
Main set:
- 53/21 1 min
- 53/19 2 min
- 53/17 3 min
- 53/15 3 min
- 53/14 3 min....until no longer holding 80 rpm
- 1 min easy
- Hold 1 gear easier than last 3 min interval for 5 mins
- Easy 2 mins
[:30sec/1min on/off rpm 95+] x 8
Cooldown:
Windtrainer Workout #3 -- endurance strength
Warm-up:
- 10-15mins easy small chain spin
Drills:
Single leg [:45secLeft leg/:30 sec both/:45secRight Leg/:30 sec both] x5
Rpm work 1min on/off x8 with rpm 95-110+
Easy spin - 2-4min
Main set:
Big chain work - find a gear where you can hold 85rpm - say 80%of max
- 4 x 2 mins with 1 min rest
- 2 x 4 mins with 2 mins rest 8 mins steady
- Easy spin 2-4 mins
- Rpm spin ups [:15 secs small chain ring rpm 100+/: 30 sec easy ] x5
Cool down:
Windtrainer Workout #4 -- strength 1
Warm-up:
Drills:
- Single leg 3x [:45 sec left/:30 sec both :45 sec right/:30 sec both]
- Easy 2-3 min spin
- Rpm work 5x [1min on/off rpm’s 95-110+]
- Easy 2-3 min spin
Main set: Hill work
- 6x [3 min big chain ring 65-70 rpm then 2 mins easy small chain ring - remember smooth transition from large to small cog]
- Easy spin 3-5 mins
- Rpm work 3-5x:10 sec spin ups to work out the legs and the lactic acid build up
Cool down:
Windtrainer Workout #5 -- strength 2
Warm-up:
Drills:
- Single Leg Drill [:30 sec left/:30 sec right/1 min both] x3
- Easy spin 3 mins
- RPM’s - 3x [1 min on/off building from 95 up to 110+]
- Easy spin 2 min
- Big chain ring/small chain[ 1 min on/off] x 3 (In the big chain ring maintain 80rpm)
Main set: Hill climbs
Adjust resistance so that you have 80rpm in your 53/19(that means large cog and middle ring in the back)
- 8 mins climbs, every 2 mins gear down into a more difficult gear. Do this until you reach 6 mins. From 6-8 mins you will maintain the last gear and maintain rpms at 65-70. Stay seated and strong!!!!
Cool-down:
- Minimum 10 mins include 4x:15 sec spin ups so rpm’s are over 100+ to flush out the legs
Windtrainer Workout #6 -- hill work with higher cadence
Warm-up:
Drills:
- Single leg 4x [:45sce left/:45 sec right/1:00min both]
- Easy 2-3min spin
- Rpm work 4x[1min on/off rpm’s 95-110+]
Main set: Hill climbs
2x10min hill climb simulation with 2min easy spin between
- 1st -- hill Set the resistance so that in your big chain ring and 2nd to top rear cog you can work at 90-95rpm. Every 2mins you will gear down one cog in the rear descend through 4 then on the 5th gear up 1 gear -- you should maintain rpm’s at 80+rpms
- 2nd hill Same resistance -- but this time the hill starts steeper. Start in middle of the rear cog -- say 15-17 tooth ring -- for 2mins rpms at 80-85, gear up for an easier grade for 2mins/2 gear changes down for 1min as hill gets steeper and then steeper yet(1more cog harder) for 1 more min -- feel free to get out of the saddle/back 3 shifts easier -- steady climb -- 85 rpms for 2 mins --down 2 shifts for intensity be strong and steady here then nice and steady 1 gear shift for the final climb to the top. The 2nd hill climb is about finding intensity and staying on --top of the gear -- no big heavy grinding of the gears -- light on the pedals -- floating up to the top!
Cool down:
- Easy 10-15 min with spin ups for 10-15 secs to flush out the legs
Windtrainer #7 -- smooth spinning
Warm-up:
- 5-10 mins easy spinning small chain ring cadence 85-90
Drills:
- Single leg drill: 5x:30sec left leg/:30sec both legs/:30sec right leg/1min both legs working on efficient spin
- Rpm work -- 30sec on/off x 5 small chain ring rpm 95-110 for the on rpm 90 for the off
Main Set:
15 x 1-minute big chain ring with 30 sec small chain ring
- First set of 5 at 90 rpm key is a smooth transition from big to small chain ring 90 rpm for small chain ring -- maintain pressure on the pedals!
- Second set of 5 same gear ratio but 92-95 rpm same thing smooth transition to small chain ring for the 30 sec between 1 minute interval
- Third set or 5 maintain rpm for 1 minute interval at 95+ and smooth transition to small chain ring for the 30 sec between.
- Easy 5 minute spin
- 3 x single drill as above
- Spin ups 3 -5 sets of 10 secs of high rpms to flush out the legs
Cool down:
Windtrainer #8 (60mins) - Drills
Warm-up:
- 10-20 min easy spinning to loosed up the legs
Drills:
- Include single leg drill as 30sec on leg/30sec both legs/30sec on other leg
- 1min both legs X 5
- Rpm work 30sec on/off of small chain ring work with rpm’s above 100 X 8
Cool down:
|
-- F r i e n d s --
|
