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Tuesday, January 18th
10:45PM GMT
Basecamp Sweet Spot with FTP Surges p/b USA Cycling
Group Workout
EVENT DESCRIPTION
Join 3x world champion and 3x Olympian Amber Neben for this workout featuring a 10-minute warm-up with 3 fast pedaling efforts, followed by 2 x 18-minute sweet spot efforts with FTP surges every 5 minutes. Sweet spot is an excellent way to raise FTP from below as we continue to build better aerobic engines. The FTP surges will provide a dose of lactate to force our bodies to get better at using and buffering the lactate while under load. Be sure to check out our blog for more on sweet spot training.
This workout is part of the BaseCamp 2021-2022 virtual cycling center base training program for cyclists and triathletes. To learn more about this program, visit us at joinbasecamp.com.
POWERED BY USA CYCLING
USA Cycling is the national governing body for the sport of cycling and oversees the disciplines of road, track, mountain bike, cyclocross, and BMX. USA Cycling's mission is to champion accessibility, participation, and excellence in the sport of cycling to make more Americans healthier, happier, and better on two wheels while achieving sustained international racing success. USA Cycling supports cyclists at all levels, from those just beginning in the sport and participating in fun rides to international caliber racers. Learn more about USA Cycling at usacycling.org.
FULLY COACHED WORKOUT
Each BaseCamp workout in this progressive series is coached by two professional riders/coaches. The workouts are set to stay together, as your coach will be walking you through the workout and talking you through the why of things, and this makes it easy to stay with the group and get all the great coaching info and tips.
WORKOUT TIPS
We suggest warming up on the trainer for 5-10 minutes before the workout starts. Also, keep in mind that most people have a lower FTP indoors than outdoors.
ABOUT GROUP WORKOUTS
Zwifters line up in the starting area just like a normal event. Once the event starts, all riders enter workout mode. Everyone stays together, regardless of power output. That's right; if you're putting out 100 watts and another Zwifter is putting out 400 watts, you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall significantly behind the group will the rubber banding stop.
HELPFUL HINTS
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.
This workout is part of the BaseCamp 2021-2022 virtual cycling center base training program for cyclists and triathletes. To learn more about this program, visit us at joinbasecamp.com.
POWERED BY USA CYCLING
USA Cycling is the national governing body for the sport of cycling and oversees the disciplines of road, track, mountain bike, cyclocross, and BMX. USA Cycling's mission is to champion accessibility, participation, and excellence in the sport of cycling to make more Americans healthier, happier, and better on two wheels while achieving sustained international racing success. USA Cycling supports cyclists at all levels, from those just beginning in the sport and participating in fun rides to international caliber racers. Learn more about USA Cycling at usacycling.org.
FULLY COACHED WORKOUT
Each BaseCamp workout in this progressive series is coached by two professional riders/coaches. The workouts are set to stay together, as your coach will be walking you through the workout and talking you through the why of things, and this makes it easy to stay with the group and get all the great coaching info and tips.
WORKOUT TIPS
We suggest warming up on the trainer for 5-10 minutes before the workout starts. Also, keep in mind that most people have a lower FTP indoors than outdoors.
ABOUT GROUP WORKOUTS
Zwifters line up in the starting area just like a normal event. Once the event starts, all riders enter workout mode. Everyone stays together, regardless of power output. That's right; if you're putting out 100 watts and another Zwifter is putting out 400 watts, you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall significantly behind the group will the rubber banding stop.
HELPFUL HINTS
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.
Getting started with scored races
You'll need to finish a few rides before you can join your first scored race. With more data we'll be able to recommend the best group for you to compete against.