Friday, December 15
10:30 AM UTC
Endurance Lab Single Leg and Cadence Drills
Group Workout
EVENT DESCRIPTION
ABOUT THIS WORKOUT
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.
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
Stress Points: 46
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 www.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. Zwift Group Workouts are rated "E" for everyone.
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.
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
Stress Points: 46
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 www.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. Zwift Group Workouts are rated "E" for everyone.
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
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.