Thursday, January 11
10:15 AM UTC
Endurance Lab Single Leg & Cadence Drills
Group Workout
DESCRIZIONE EVENTO
WORKOUT DESCRIPTION
This is a pedaling skills workout. High cadence develops pedaling efficiency and delays glycogen depletion, delaying fatigue. Single-legged pedaling drills develop a balanced pedal stroke and increased muscular engagement around the pedal stroke.
High cadence develops pedaling efficiency and delays glycogen depletion, delaying fatigue. Single-legged pedaling drills develop a balanced pedal stroke and increased muscular engagement around the pedal stroke.
Warm up:
Note your HR during the latter 5 minutes of each 6-minute stretch because it will take a minute to normalize each time your effort increases.
Note your HR during the latter 2 minutes of the 3-minute stretch.
Following the final 3 minutes, stop pedaling (or backpedal very slowly in you’re using cadence to play/pause your workout) and sit upright.
Watch your HR descend and start making notes, mental or on paper, in order to begin making associations.
Drills
6 x 30 seconds per leg one-legged x 2 on 5 minutes recovery
6 x 20 seconds spin ups on 40 seconds
recovery x 2 on 5 minutes recovery
WORKOUT DESIGNER
Workout Designer: Ian Murray / Evil Elf Racing. Offering both single sport and multiple sport coaching plans. EER exists to help you achieve your goals with their data-driven training methods allow for targeted workouts that seek to develop a specific physiologic response without preventing you from having a normal social and family life. More info at http://evilelfracing.comOpens a new window
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
This is a pedaling skills workout. High cadence develops pedaling efficiency and delays glycogen depletion, delaying fatigue. Single-legged pedaling drills develop a balanced pedal stroke and increased muscular engagement around the pedal stroke.
High cadence develops pedaling efficiency and delays glycogen depletion, delaying fatigue. Single-legged pedaling drills develop a balanced pedal stroke and increased muscular engagement around the pedal stroke.
Warm up:
Note your HR during the latter 5 minutes of each 6-minute stretch because it will take a minute to normalize each time your effort increases.
Note your HR during the latter 2 minutes of the 3-minute stretch.
Following the final 3 minutes, stop pedaling (or backpedal very slowly in you’re using cadence to play/pause your workout) and sit upright.
Watch your HR descend and start making notes, mental or on paper, in order to begin making associations.
Drills
6 x 30 seconds per leg one-legged x 2 on 5 minutes recovery
6 x 20 seconds spin ups on 40 seconds
recovery x 2 on 5 minutes recovery
WORKOUT DESIGNER
Workout Designer: Ian Murray / Evil Elf Racing. Offering both single sport and multiple sport coaching plans. EER exists to help you achieve your goals with their data-driven training methods allow for targeted workouts that seek to develop a specific physiologic response without preventing you from having a normal social and family life. More info at http://evilelfracing.comOpens a new window
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
Inizia con le gare a punteggio
Dovrai portare a termine alcune pedalate prima di poter partecipare alla tua prima gara a punti. Una volta raccolti più dati, saremo in grado di consigliarti il gruppo migliore contro cui gareggiare.