Monday, June 8
11:00 AM UTC
Team Breeze Group Workout: Strength with a Twist
Group Workout
EVENT DESCRIPTION
ABOUT THIS WORKOUT
The second strength session of our Team Breeze series and this session combines on and off bike work. Aimed at minimizing the recovery time and allowing the burn to linger for longer, think of this session as a mini overload.
In this session you will complete 4 blocks of five 30 second sprints. Select a gear that would allow you to pedal with a cadence of between 70-80 rpm, it will feel uncomfortable, it’s going to burn, you can do this either seated or standing.
Now the bit with the twist. Once you have completed your 30 seconds of recovery it’s time to jump off the bike and complete 30 squats. This can be weighted; it can be with a kettlebell or a resistance band but if you can also do this part with nothing but your own bodyweight. It needs to be challenging for you, and is also dependent on what equipment you have, but please if you have an injury that would prevent you from doing this, just stay on the bike!
The recovery keeps ticking, so depending on how fast you get through these will depend on how much time you have left to spin your legs. It isn’t a rush, take your time and think about your technique. The process then continues!
ABOUT HSBC UK BREEZE
A free guided ride programme for women by women with the aim of reducing the gap of 3 times more men currently cycling than women in Great Britain. The programme trains volunteer HSBC UK Breeze Champions with the skills to offer guided rides that caters for both the mass market and the core market.
By addressing many of the barriers that stop more women cycling the HSBC UK Breeze programme offers guided rides from shorter distances all the way to 100 miles around Great Britain. Read more about our HSBC UK Breeze network here: https://www.letsride.co.uk/breezeOpens a new window
BRITISH CYCLING’S COMMITMENT TO WOMEN
British Cycling recently announced that it reached its target of getting one million more women on bikes by 2020, a cornerstone of the organisation’s ongoing ambition to reduce the historic gender gap within the sport.
In launching its women’s strategy in 2013, British Cycling set out its vision to ‘inspire one million more women to ride, race and be part of British Cycling by 2020’. Then, according to British Cycling’s market data, 550,000 women cycled on a regular basis. Since then, 1,023,271 more women have been influenced to ride a bike.
Along with the headline figure of getting one million more women on bikes, the strategy also aimed to create opportunities to ride and race, develop a pathway that keeps women engaged, get more women running the sport, get more women involved in governing the sport and increase female membership. Read more about it here: https://www.britishcycling.org.uk/One-million-more-women-on-bikesOpens a new window
ABOUT TEAM BREEZE
Launched in 2016 as part of British Cycling’s #TogetherWeRide strategy, Team Breeze is British Cycling’s team for women academy riders and represents British Cycling in races on the road and the track over the course of the season.
The team currently consists of 8 riders and currently coached by Emma Trott. Emma enjoyed a ten-year career of bike racing both on the track and with professional road teams before becoming a qualified cycling coach and personal trainer.
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
#britishcyclingworkout #teambreeze
The second strength session of our Team Breeze series and this session combines on and off bike work. Aimed at minimizing the recovery time and allowing the burn to linger for longer, think of this session as a mini overload.
In this session you will complete 4 blocks of five 30 second sprints. Select a gear that would allow you to pedal with a cadence of between 70-80 rpm, it will feel uncomfortable, it’s going to burn, you can do this either seated or standing.
Now the bit with the twist. Once you have completed your 30 seconds of recovery it’s time to jump off the bike and complete 30 squats. This can be weighted; it can be with a kettlebell or a resistance band but if you can also do this part with nothing but your own bodyweight. It needs to be challenging for you, and is also dependent on what equipment you have, but please if you have an injury that would prevent you from doing this, just stay on the bike!
The recovery keeps ticking, so depending on how fast you get through these will depend on how much time you have left to spin your legs. It isn’t a rush, take your time and think about your technique. The process then continues!
ABOUT HSBC UK BREEZE
A free guided ride programme for women by women with the aim of reducing the gap of 3 times more men currently cycling than women in Great Britain. The programme trains volunteer HSBC UK Breeze Champions with the skills to offer guided rides that caters for both the mass market and the core market.
By addressing many of the barriers that stop more women cycling the HSBC UK Breeze programme offers guided rides from shorter distances all the way to 100 miles around Great Britain. Read more about our HSBC UK Breeze network here: https://www.letsride.co.uk/breezeOpens a new window
BRITISH CYCLING’S COMMITMENT TO WOMEN
British Cycling recently announced that it reached its target of getting one million more women on bikes by 2020, a cornerstone of the organisation’s ongoing ambition to reduce the historic gender gap within the sport.
In launching its women’s strategy in 2013, British Cycling set out its vision to ‘inspire one million more women to ride, race and be part of British Cycling by 2020’. Then, according to British Cycling’s market data, 550,000 women cycled on a regular basis. Since then, 1,023,271 more women have been influenced to ride a bike.
Along with the headline figure of getting one million more women on bikes, the strategy also aimed to create opportunities to ride and race, develop a pathway that keeps women engaged, get more women running the sport, get more women involved in governing the sport and increase female membership. Read more about it here: https://www.britishcycling.org.uk/One-million-more-women-on-bikesOpens a new window
ABOUT TEAM BREEZE
Launched in 2016 as part of British Cycling’s #TogetherWeRide strategy, Team Breeze is British Cycling’s team for women academy riders and represents British Cycling in races on the road and the track over the course of the season.
The team currently consists of 8 riders and currently coached by Emma Trott. Emma enjoyed a ten-year career of bike racing both on the track and with professional road teams before becoming a qualified cycling coach and personal trainer.
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
#britishcyclingworkout #teambreeze
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.