Monday, April 22nd
10:45AM GMT
TeamZF #07 Prep Session Set 4
Group Workout
EVENT DESCRIPTION
Workout will be Live Streamed @ www.facebook.com/teamzflive/Opens a new window
Welcome to the TeamZF Workout series.
The Goal Of This Session is to introduce the body in to structured training.
We will be increasing the zones each week, but will remain a relatively easier session for experienced riders.
NOTE: WORKOUT IS DESIGNED TO BE COMPLETED IN ERG OR SIMULATION MODE
For more information and a 1:1 Truly Personal Coaching experience please visit www.directpowercoaching.comOpens a new window
Aerobic endurance is when you are able to continuously transport oxygen throughout your body for long periods of time. Using the zonal system set by Maximum Minute Power (MMP) this would be identified in zones 1-4. It’s important to note that, regardless of how you set or define your zones, there will be some cross-over. The variation can be limited by the use of a power meter but, regardless, there will be points where you will get adaptation typically seen when training in one zone whilst actually being in another.
Fatigue will also play a factor in this sort of training as the more tired you become the less targeted zonal training will become. Each range will produce a slightly different adaptation in your body but zones 1-4 are all aerobic.
The lower zones 1 and 2 are very easy zones. As the grid suggests an hour minimum is needed to train in these two zones, it could be less if you’re new to cycling or have recently returned to cycling after injury. The more trained you are; the longer zone 1 or 2 rides will need to be. My advice is that these two zones need to be maintained at a steady pace, so you need to keep stops to a minimum—a flatter route will help to keep you in the prescribed zones. Whilst club rides are great motivators during spells of bad weather, be aware that this can be detrimental to zonal training since you might end up stopping too much or,
more likely, riding too hard.
The higher zones 3 and 4 will be harder work. You’ll need to ease yourself into these if you are not used to it, have had a break from training or are coming back from injury. It can be fatiguing and your body will need time to get used to it. Intervals are common the more intense you get, and you will need to allow recovery time between each effort so you can sustain the higher intensity for longer periods overall.
I would suggest that as a guide the top of zone 4 would also be approximately your Functional Threshold Power (FTP) or the highest amount of power you could sustain continuously for an hour. However, as I mentioned earlier, there may be some cross-over.
About the workout designer: Pav Bryan 6+ Years of Professional Coaching Bikes Etc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and Nutritionally Fit.
Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition. Responsible for a team of five coaches, Pav is a well-respected coach within the cycling community. Pav is experienced in public speaking and has presented numerous times around the world including being the 1066 Cycling Festivals Guest Speaker.
Copyright of TeamZF
#teamzf
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
Welcome to the TeamZF Workout series.
The Goal Of This Session is to introduce the body in to structured training.
We will be increasing the zones each week, but will remain a relatively easier session for experienced riders.
NOTE: WORKOUT IS DESIGNED TO BE COMPLETED IN ERG OR SIMULATION MODE
For more information and a 1:1 Truly Personal Coaching experience please visit www.directpowercoaching.comOpens a new window
Aerobic endurance is when you are able to continuously transport oxygen throughout your body for long periods of time. Using the zonal system set by Maximum Minute Power (MMP) this would be identified in zones 1-4. It’s important to note that, regardless of how you set or define your zones, there will be some cross-over. The variation can be limited by the use of a power meter but, regardless, there will be points where you will get adaptation typically seen when training in one zone whilst actually being in another.
Fatigue will also play a factor in this sort of training as the more tired you become the less targeted zonal training will become. Each range will produce a slightly different adaptation in your body but zones 1-4 are all aerobic.
The lower zones 1 and 2 are very easy zones. As the grid suggests an hour minimum is needed to train in these two zones, it could be less if you’re new to cycling or have recently returned to cycling after injury. The more trained you are; the longer zone 1 or 2 rides will need to be. My advice is that these two zones need to be maintained at a steady pace, so you need to keep stops to a minimum—a flatter route will help to keep you in the prescribed zones. Whilst club rides are great motivators during spells of bad weather, be aware that this can be detrimental to zonal training since you might end up stopping too much or,
more likely, riding too hard.
The higher zones 3 and 4 will be harder work. You’ll need to ease yourself into these if you are not used to it, have had a break from training or are coming back from injury. It can be fatiguing and your body will need time to get used to it. Intervals are common the more intense you get, and you will need to allow recovery time between each effort so you can sustain the higher intensity for longer periods overall.
I would suggest that as a guide the top of zone 4 would also be approximately your Functional Threshold Power (FTP) or the highest amount of power you could sustain continuously for an hour. However, as I mentioned earlier, there may be some cross-over.
About the workout designer: Pav Bryan 6+ Years of Professional Coaching Bikes Etc Magazines Cycling Guru. Director and Head Coach at Direct Power Coaching and Nutritionally Fit.
Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition. Responsible for a team of five coaches, Pav is a well-respected coach within the cycling community. Pav is experienced in public speaking and has presented numerous times around the world including being the 1066 Cycling Festivals Guest Speaker.
Copyright of TeamZF
#teamzf
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
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.