Monday, November 11
10:30 AM UTC
TeamZF #35 Strength Reps Set 3
Group Workout
EVENT DESCRIPTION
Welcome to the TeamZF Workout series.
The Goal Of This Session is to develop muscular strength.
We have 6x Intervals designed to be completed at 60rpm in a seated position.
For more information and a 1:1 Truly Personal Coaching experience please visit https://spokes.fit/spokes-welcomes-teamzf-members/Opens a new window
Short term muscular endurance: Zone 6
This is the biggest difference in terminology between the British Cycling (BC) and TrainingPeaks (TP) methodology. Short Term Muscular Endurance (STME) as part of the BC method refers to a very brief period of time where you sustain a higher amount of power. The TP method suggests this is a higher aerobic endurance. If you use FTP to set your zones, you might consider this Sweet-Spot (SS) training.
For me, STME would be your zone 6 area. The top end would be the most you could sustain for three minutes, although not much else would happen immediately after! Then below that, you’d drop intensity and sustain the effort for longer.
You will be in this zone for any hill climb time trials or if you are breaking away or bridging a gap you’ll probably start in this zone before settling into one below. To train this you’ll use intervals; you could do hill reps, jumps (very hard but short sprint-like efforts to build explosive power) or attack intervals (more sustained, maybe three minutes but at a very high intensity), which is where you may be thinking about how you will break away in a road race—an incredibly intense effort with the aim of getting a gap,
and so on. Make it specific to your event. Add in plenty of recovery in between each interval so that they are all completed well.
The point at which your performance drops so much that it is no longer worth continuing is often a point for discussion, I’d go with 10%, so if you’re aiming for 300 watts then when 270 becomes impossible you could call it a day and focus on being recovered for your next session. Some exceptions to this might be where you are looking to force your body to respond better under fatigue, such as during a last minute breakaway effort.
About the workout designer: Pav Bryan 6+ Years of Professional Coaching
Bikes Etc Magazines Cycling Guru. Director and Head Coach at Spokes Personal Coaching and Nutritionally Fit. Team Manager at Spokes Personal Coaching Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition. Responsible for a team of five coaches, Pav is a well-respected coach within the cycling community. Pav is experienced in public speaking and has presented numerous times around the world, including being the 1066 Cycling Festivals Guest Speaker.
Copyright of TeamZF
#teamzf
#milesformaxon
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.
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
The Goal Of This Session is to develop muscular strength.
We have 6x Intervals designed to be completed at 60rpm in a seated position.
For more information and a 1:1 Truly Personal Coaching experience please visit https://spokes.fit/spokes-welcomes-teamzf-members/Opens a new window
Short term muscular endurance: Zone 6
This is the biggest difference in terminology between the British Cycling (BC) and TrainingPeaks (TP) methodology. Short Term Muscular Endurance (STME) as part of the BC method refers to a very brief period of time where you sustain a higher amount of power. The TP method suggests this is a higher aerobic endurance. If you use FTP to set your zones, you might consider this Sweet-Spot (SS) training.
For me, STME would be your zone 6 area. The top end would be the most you could sustain for three minutes, although not much else would happen immediately after! Then below that, you’d drop intensity and sustain the effort for longer.
You will be in this zone for any hill climb time trials or if you are breaking away or bridging a gap you’ll probably start in this zone before settling into one below. To train this you’ll use intervals; you could do hill reps, jumps (very hard but short sprint-like efforts to build explosive power) or attack intervals (more sustained, maybe three minutes but at a very high intensity), which is where you may be thinking about how you will break away in a road race—an incredibly intense effort with the aim of getting a gap,
and so on. Make it specific to your event. Add in plenty of recovery in between each interval so that they are all completed well.
The point at which your performance drops so much that it is no longer worth continuing is often a point for discussion, I’d go with 10%, so if you’re aiming for 300 watts then when 270 becomes impossible you could call it a day and focus on being recovered for your next session. Some exceptions to this might be where you are looking to force your body to respond better under fatigue, such as during a last minute breakaway effort.
About the workout designer: Pav Bryan 6+ Years of Professional Coaching
Bikes Etc Magazines Cycling Guru. Director and Head Coach at Spokes Personal Coaching and Nutritionally Fit. Team Manager at Spokes Personal Coaching Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition. Responsible for a team of five coaches, Pav is a well-respected coach within the cycling community. Pav is experienced in public speaking and has presented numerous times around the world, including being the 1066 Cycling Festivals Guest Speaker.
Copyright of TeamZF
#teamzf
#milesformaxon
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.
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
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.