STAGE 13

You will glad to know that today is a flat day; no high mountains today. We will fight it out in a bunch sprint as you lead your team in a bunch sprint. The day will start at a steady pace as you recover from a hard past 3 days, but the pace ramps up at the end. You will be in the thick of the action at the end as your team drops you off in the perfect position to sprint at end of the day.

Slightly uphill finish so leg speed will not be as high as before, but you will still need that big power to hit out at the end.

ABOUT THE DIG DEEP COACHING 3 WEEK GRAND TOUR

The 'Dig Deep Coaching 3 Week Grand Tour,' is a Zwift virtual replication of the Tour de France which will allow people to participate and understand the demands of what it's like to ride for 3 weeks, over variances of intensity and durations. We are doing each stage as Group Rides so you will be able to enjoy the experience with many others who will take this challenge. We have looked at each individual stage and devised workouts that's comparable to the effort which the actual riders will be taking on during the Tour. We have used our expert knowledge and many hours going through Power Data and stats from previous races, to understand and approximate effort during critical times of each stage. You will be able to feel what it's like to attack on a punchy climb in Brittany, power over the cobbles of northern France and push your limits for long periods of time on Alpine climbs. All of the stages will last between 45 minutes and 1 1⁄2 hrs.

HOW DOES IT WORK?

We have detailed the intensity and durations that are comparable to the demands the riders will be doing during each stage and replicated that into a workout for you to complete each day. You will be able to ride your own Tour de France each day, on the same day that the riders will be tackling the actual race during July. We have picked a role which you will mimic each day. You will take on a persona of different types of riders who make up a Grand Tour and in doing so, each stage ridden will always be different than before.

You will have the following role to play during today's stage:

SPRINTER

The end of the stage is your total focus, keeping the legs as fresh as possible for the end is crucial. To win a bunch sprint requires expert positioning, you need to jump onto your opponent's wheels in the closing stages of the race, so get ready for an explosive end.

WORKOUT DESIGNER

Dig Deep Coaching is a global coaching company that works with athletes of all levels across the following disciplines: road, track, cyclocross, MTB and triathlon. Whether you are taking part in your first ever gran fondo or aiming to compete in the professional peloton, Dig Deep Coaching can help you out.

For more information, visit: https://www.digdeepcoaching.com/Opens 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