Tuesday, February 19th
6:35PM GMT
The Absa Cape Epic Workout Series: #9
Group Workout
EVENT DESCRIPTION
ABOUT THIS WORKOUT
This is the ninth in a series of workouts curated by four time Absa Cape Epic champion Annika Langvad, to prepare yourself for the Absa Cape Epic or a similar hardcore mountain bike event.
In today's session we're working right at threshold. By chunking up the workload in to blocks 7 minutes, we will complete a total of 6 x 7 minute blocks at 100% of FTP, which gives us a really good training stress as we rack up 42 minutes worth of threshold power in total.
Whilst riding under threshold is a smart and efficient way to develop all sorts of physical attributes, there is no substitute for developing yourself physically and mentally for pushing your body right to threshold power. This session helps to give you the confidence that you can push yourself right up to your FTP for over 40 minutes worth of work, whilst also creating plenty of muscle damage.
When you hit lactate threshold, the sensations are hugely different vs riding even 2-3% below - so we need to prepare ourselves.
Depending on how fatigued you are going in to this session, you may need an easy day tomorrow!
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
#capeepic
This is the ninth in a series of workouts curated by four time Absa Cape Epic champion Annika Langvad, to prepare yourself for the Absa Cape Epic or a similar hardcore mountain bike event.
In today's session we're working right at threshold. By chunking up the workload in to blocks 7 minutes, we will complete a total of 6 x 7 minute blocks at 100% of FTP, which gives us a really good training stress as we rack up 42 minutes worth of threshold power in total.
Whilst riding under threshold is a smart and efficient way to develop all sorts of physical attributes, there is no substitute for developing yourself physically and mentally for pushing your body right to threshold power. This session helps to give you the confidence that you can push yourself right up to your FTP for over 40 minutes worth of work, whilst also creating plenty of muscle damage.
When you hit lactate threshold, the sensations are hugely different vs riding even 2-3% below - so we need to prepare ourselves.
Depending on how fatigued you are going in to this session, you may need an easy day tomorrow!
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
#capeepic
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.