ABOUT THIS WORKOUT

You can think of this Big Gear/Low Cadence session as weight training on the bike. It’s one of the most effective ways to build cycling specific strength and develop good pedalling technique.

You’ll complete a thorough 20-minute warm-up to prepare you for the efforts and then tackle five 5-minute Big Gear Grinds.

All the efforts should be completed seated and you should be really disciplined about sticking to the low (50-60 rpm) cadence targets.

You’ll be working at 105% of FTP but, because of the low cadences, although your legs will be burning and your perceived exertion will be high, don’t be surprised if your heart rate seems relatively low.

With all structured workouts, it’s important that your FTP value is accurate and up to date.

The British Cycling 12-week Century Ride and Advanced Sportive Plan is designed to progressively build your cycling fitness with an end goal of a Century Ride or a strong performance in a challenging sportive or Gran Fondo.

https://www.trainingpeaks.com/training-plans/cycling/gran-fondo-century/tp-174394/2020-british-cycling-12-week-century-ride-and-advanced-sportive-planOpens 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.

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