Prudential RideLondon Training With Dani Rowe: Week 14

Prudential RideLondon Training With Dani Rowe: Week 14

ON July 22, 2019 by Zwift

About this Series

Welsh-born Dani Rowe is a former pro road cyclist and three-time world champion and Olympic gold medallist in the women’s team pursuit with Great Britain.

Each week she is sharing her story preparing for the 2019 Prudential RideLondon 100 using the “Prudential RideLondon 100” Zwift Training Plan. See her full list of stories, or learn more about Zwift’s Prudential RideLondon Training Plans

I can’t believe we are so close to the big day. The past ten weeks have gone so fast and it’s amazing how a little consistency with training has made such a big difference. This has been a good training week for me, as I’ve been able to complete four sessions including a 100-mile ride which gives me the confidence I will get through RideLondon.

I especially liked the anaerobic intensive sessions this week and was able to really commit to the efforts knowing the rest was enough to get my heart rate down and mentally prepare for the next. Doing the 100-mile ride was super tough and although I got through it I’m glad I’ve still got a few weeks left to train for Prudential RideLondon 100.

If you haven’t had a chance to get out on the road for a long ride yet I would really recommend doing so in the next week of your training plan. Test your bike to be sure it is in good working order! You don’t want problems on the day–a bike service might be the best investment you make to ensure you don’t get held up on the day with mechanical problems.

This week I’m going to do a live workout as final preparation before the big day. The session will consist of some final top-end efforts to keep sharp. This isn’t really part of the taper yet however it’s just enough to maintain the fitness you have built whilst adding some top-end speed and capacity work to make some last-minute gains. Myself and Zwift coach and podcast host Matt Rowe will be leading the sessions with myself riding and Matt talking us through different aspects of the session. It’s also a chance for any questions regarding coaching or the PRL itself. We’re really looking forward to it so make sure you join us for what will be a great workout!

Nearing PRL, it’s a fine line between doing too much and not enough. You want to keep nudging your form along but you don’t want to overdo it and risk building up too much fatigue for the big day. The general rule of thumb is we reduce volume (number of hours) in a week, but maintain intensity. This way we maintain and maybe even keep building form slightly, whilst allowing plenty of rest and recovery.

Looking forward to seeing you in the live workouts!

For more weekly updates, click here.