ABOUT THIS WORKOUT

This session aims to simulate the demands of following attacks in a race. When riding in a peloton or group and another rider attacks or makes a surge in effort - you need to be able to follow.

Being able to make these repeated efforts without fully recovering is vital for all competitive cyclists (competitive being in a race or beating your mates to the Cafe!).

Dani Rowe MBE also uses this session as a pre race activation session, to open those neuromuscular pathways from brain to muscles to get your system (lungs, heart and muscles) ready to produce race scenario powers the next day in competition.

As this session is not hugely demanding (35 Stress Points), it makes an ideal session pre race day as an activation session, or as part of a double day (steady ride in the morning followed by this session in the afternoon).

ABOUT DANI (KING) ROWE

Danielle King was born on the 21st November 1990 in Southampton, Great Britain. Dani began cycling under the watchful eye of British Cycling after demonstrating her potential during talent testing at her school in Hamble. 2009 marked a challenging year for King, during which she battled with glandular fever which almost saw an untimely end to her cycling career. She has since recovered to go on and be one of Great Britain’s most successful cyclists having claimed multiple World, European and National track cycling titles. But her biggest career win came in August at the London 2012 Olympic Games when she claimed Gold in the team pursuit with her former Wiggle Honda Pro Cycling teammates Laura Trott and Joanna Rowsell

Having made her mark on the World track cycling scene, King’s next ambitions are to establish herself as a champion cyclist on the road and lists the Tour of Flanders as one of her major career targets. She recently has announced to put her track career aside and go for a full career on the road. King is determined to make the British Olympic road team for Rio 2016.

Over the past three seasons Dani King has won several domestic races on the road in the UK and was a indispensable member of the team for the Team Time Trials. King’s cycling career almost came to an end in the winter of 2014 after a heavy training accident. She fully recovered and made a successful comeback to racing in April 2015. Her biggest result on the road thus far is the fourth place in the Team Time Trial at the 2015 World Championships in Richmond, Virginia just a few seconds from the bronze medal.

ABOUT GROUP WORKOUTS

Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.

HELPFUL HINT

We highly recommend doing one of the FTP tests as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.

For more info on FTP go to: https://support.zwift.com/hc/en-us/articles/210208083-What-is-FTP-and-how-is-it-used-in-ZwiftOpens a new window