B CAT - 2.8 to 3.0 w/kg TEMPO, Approx 3.5 w/kg CLIMBING
C CAT - 2.3 to 2.5 w/kg TEMPO, Approx 3.0 w/kg CLIMBING

Come and join the Team for our Tuesday midweek This ‘n’ That training, don’t forget to pop your Team CLS kit on if you have unlocked it on our Sunday Chill ‘n’ Spin ride. You can choose C or B CAT something unique to our events as we all set off together. We also have the roads reserved for our group ONLY. Tuesday workouts have a mix of TEMPO and CLIMBING.

So after leaving the start pen as one, the varied pace will see the CAT’s gradually split. You may be a C CAT who wants to try and hang on to the B’s, or a B CAT having a bad day who decides to slip back to the C’s bunch, the choice is yours as drafting works across the CATs ! A great opportunity to see if you are ready to make that jump up.

The Ride will be made up of some ‘Tempo’ periods focussing on sticking as close as we can to experience Zwift ‘drafting’ at its best. TEMPO efforts can go up and down so listen for in ride instructions here.

On the climbs, the w/kg will vary as well, but we aim to finish most climbs with approximate averages of the above but shorter punchy climbs may see calls for higher wattages so be prepared to dig deep to hang on to the pack as the leader will rarely slow as we crest. On the longer climbs the leader will always announce any changes in pace - sometimes we may hit the bottom hard then recover, sometimes we may ramp it up it often depends on the group and course. We may also practice some strength work on some longer climbs where we drop the cadence levels. We often push harder in the latter stages as this is a workout so do not be disheartened if you don’t make it right to the end, stick with your training and you will get there.

Remember also throughout the ride on any short ramps we lift the active pace by at least 0.5 w/kg but then settle back to the set pace ASAP so look out for those. The leader may introduce real life situations you may face out on the road, such as headwinds and tailwinds / good or bad roads etc. where efforts may be required to go up or down for periods.

As these are ‘Workout Rides’, we will not be able to slow to sweep riders, so if you do find yourself off the back follow the routine and complete the ride at your pace and if possible form little groups of your own, any workout is a good workout and most importantly of all - don’t let those hills beat you! For anyone with energy left in the tank we often end the rides with an increase in pace / mini race, and we ask for riders that want to take part to support the leader with any calls they make as the format regularly changes. More info in ride.

Some people look to avoid hills but unfortunately, they don't go away, and should form an essential part of your training. This is proving a very popular ride with numbers growing all the time. We also recommend you set your trainer difficulty as high as you can to reduce cadence on the climbs, after all this is what you will experience in the Real World ! 100% is best but if you need to start from 60 to 70% and build the difficulty over the weeks that is not a problem. If you do suffer from any knee pain you should lower the resistance and raise the cadence to reduce the strain in these areas.

Please add the TAGS - (CLS B) or (CLS C) after your surname to take full advantage of post ride results and enable the group to identify each other. We strongly recommend a 15 to 20 mins pre-ride warm up, this will really help you feel the pace is not too hot from the off. Members of our group may like to use one of our Team CLS warm up workouts from our Facebook Group www.teamclscc.comOpens a new window. Either the TT warm up or Pre-Ride warm up work well for this from our files section.

For your information, we run an INTERVAL session for both CATs on Thursdays and a relaxing RECOVERY ride on Sundays, both at the same time as this one. On Saturdays, we have 2 Endurance rides (Reduced to the PM during British Summer Time), HIGH ‘C’ CAT from 100 to 160 km. These set off at 08:30 and 14:45 on flat courses and last 2 ½ to 3 ½ hours. Finally on the 3rd or 4th week of the month Team CLS has it’s RACE WEEK where all our events become races. This is a great chance to take on your colleagues and test your fitness or just to turn up and give it a go. More details on our group page but you need to be a member of our Zwift Power Team to register on the league tables, follow the link below but make sure you have enabled data sharing on your Zwift connections page.

Zwift Power Team - https://www.zwiftpower.com/team.php?id=1426Opens a new window

We run a Team Facebook Group, which we encourage people to follow for news and other group ride info and events. It is also a great place to ask any questions you may have about Zwift and we will do our best to answer them for you. We have tried to put together a FULL weekly package that will allow riders to both enjoy their indoor sessions and back that up with some great workouts that will improve your fitness. Our Rides are entertaining throughout, and we have some fantastic regulars on every ride, so what are you waiting for, come and join us.

Team Club Site - www.teamclscc.comOpens a new window

Strava Club Site - www.strava.com/clubs/teamclsccOpens a new window

Youtube Channel - https://www.youtube.com/channel/UCo71ZiTebVwG0-c1Or9VTzQ?sub_confirmationOpens a new window=1

See you down the Road.......’The Ferret and the Team’