Tuesday, December 18
11:05 PM UTC
Velocious Endurance Coaching (VEC): Power SST Workout
Group Workout
EVENT DESCRIPTION
ABOUT THIS WORKOUT
This workout will is focused on helping to build your Functional Threshold Power (FTP) without creating high levels of stress and fatigue. The Power SST format adds a higher power start to each interval, building a little lactate and them forcing the body to recover while at the SST pace. Todayís intervals are 2 x 16 minutes in length and each interval if broken into two parts; the first two minutes just above your FTP at a higher cadence then immediately into 14 minutes of classic SST work at a slightly lower cadence. We will rest 5 minutes between intervals at low endurance pace. A short cool down will help flush the legs to prepare you for tomorrow.
This workout is part of the VEC guided trianing plan program, to learn more about this program, visit us at https://www.velociouscyclingadventures.com/coach-guided-training-programOpens a new window
WORKOUT TIPS
We suggest warming up on the trainer for 5-10 minutes before workout start. Also, most people have a lower FTP indoors than outdoors, try lowering your FTP 5-15 watts for a better workout experience.
WORKOUT DESIGNERS
Tim Cusick - Tim is a USA Cycling coach with more than 15 years experience coaching professional and amateur athletes. A multi-time coach “Coach with Distinction", Tim has coached professional World and National Champions including multi-time World and National Champion Amber Neben. Tim is also the TrainingPeaks WKO4 Product Development Leader.
Brig Brandt - Brig is a USA Cycling level 1 and power certified coach who has earned USA Cycling's "Coach with Distinction" the last two years for his commitment to continuing education. He has had the pleasure of coaching multiple Masters National Champions as well as elite athletes to podium finishes.
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
This workout will is focused on helping to build your Functional Threshold Power (FTP) without creating high levels of stress and fatigue. The Power SST format adds a higher power start to each interval, building a little lactate and them forcing the body to recover while at the SST pace. Todayís intervals are 2 x 16 minutes in length and each interval if broken into two parts; the first two minutes just above your FTP at a higher cadence then immediately into 14 minutes of classic SST work at a slightly lower cadence. We will rest 5 minutes between intervals at low endurance pace. A short cool down will help flush the legs to prepare you for tomorrow.
This workout is part of the VEC guided trianing plan program, to learn more about this program, visit us at https://www.velociouscyclingadventures.com/coach-guided-training-programOpens a new window
WORKOUT TIPS
We suggest warming up on the trainer for 5-10 minutes before workout start. Also, most people have a lower FTP indoors than outdoors, try lowering your FTP 5-15 watts for a better workout experience.
WORKOUT DESIGNERS
Tim Cusick - Tim is a USA Cycling coach with more than 15 years experience coaching professional and amateur athletes. A multi-time coach “Coach with Distinction", Tim has coached professional World and National Champions including multi-time World and National Champion Amber Neben. Tim is also the TrainingPeaks WKO4 Product Development Leader.
Brig Brandt - Brig is a USA Cycling level 1 and power certified coach who has earned USA Cycling's "Coach with Distinction" the last two years for his commitment to continuing education. He has had the pleasure of coaching multiple Masters National Champions as well as elite athletes to podium finishes.
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.