Friday, September 26
7:00 AM UTC
Friday Rocacorba Collective - non-coached workout
Group Workout
EVENT DESCRIPTION
Every Thursday, our Training Members are guided by Coach Helen Bridgman. In case you missed it or want to have a taste of what and how we train, we are making our workout available every Friday, with no lead time. So put on some music and enjoy! You might even find one of our DSs on the road to chat with.
Session : Zwift Race Attack Simulations & Sprints
Start with a good warm up. 5 mins riding easy, a 5 min ramp tho threshold and then 4 mins recovery.
The main working block is 4x3 mins at top end threshold. At the start of each 5 min effort, sprint for 20s (erg mode off for the sprint so you can give max effort) before settling back into threshold for the remainder. 4 mins easy soft pedalling, riding super easy to recover in between.
After the final recovery, we go straight into 20/40s. Turn erg mode off so you can give max efforts for each 20s and then spin super light to recover for 40s.
Cool down, ride easy for 7+ mins to finish.
This session is to simulate both the hard start at the beginning of an Zwift race, attacks during races where it’s a max effort followed by high a intensity effort, before backing off to recover and then go again, and then sprinting at the end of the race when your legs are fatigued.
Session: Cadence Variability Endurance
This session changes leg speed every 2 minutes while holding a constant power level. It will build aerobic endurance and pedalling economy.
Warm up - easy 5mins then in the small chain ring do 5 x 30s on/30s off. Cadence should be above 100rpm without rocking on the saddle during the rpm segments. Upper body should stay still, while the legs do the work. Power doesn’t matter, this is about getting the legs spinning and the HR up. 2 mins ride easy
Main set - constant 8 minute zone 2 effort for the two main work blocks with 10-rpm increases every 2 minutes until 105rpm then drop to 75rpm. Stay steady on the bike and make sure you engage your core as your cadence changes so you aren’t rocking on your saddle.
2 mins @85rpm
2 mins @95rpm
2 mins @105rpm
2 mins @75rpm
2 mins recovery in between the 2 blocks - spin easy, keep this really light
Repeat three more time before 10 minutes easy spin at the end to cool down
Session : Zwift Race Attack Simulations & Sprints
Start with a good warm up. 5 mins riding easy, a 5 min ramp tho threshold and then 4 mins recovery.
The main working block is 4x3 mins at top end threshold. At the start of each 5 min effort, sprint for 20s (erg mode off for the sprint so you can give max effort) before settling back into threshold for the remainder. 4 mins easy soft pedalling, riding super easy to recover in between.
After the final recovery, we go straight into 20/40s. Turn erg mode off so you can give max efforts for each 20s and then spin super light to recover for 40s.
Cool down, ride easy for 7+ mins to finish.
This session is to simulate both the hard start at the beginning of an Zwift race, attacks during races where it’s a max effort followed by high a intensity effort, before backing off to recover and then go again, and then sprinting at the end of the race when your legs are fatigued.
Session: Cadence Variability Endurance
This session changes leg speed every 2 minutes while holding a constant power level. It will build aerobic endurance and pedalling economy.
Warm up - easy 5mins then in the small chain ring do 5 x 30s on/30s off. Cadence should be above 100rpm without rocking on the saddle during the rpm segments. Upper body should stay still, while the legs do the work. Power doesn’t matter, this is about getting the legs spinning and the HR up. 2 mins ride easy
Main set - constant 8 minute zone 2 effort for the two main work blocks with 10-rpm increases every 2 minutes until 105rpm then drop to 75rpm. Stay steady on the bike and make sure you engage your core as your cadence changes so you aren’t rocking on your saddle.
2 mins @85rpm
2 mins @95rpm
2 mins @105rpm
2 mins @75rpm
2 mins recovery in between the 2 blocks - spin easy, keep this really light
Repeat three more time before 10 minutes easy spin at the end to cool down
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.