Tuesday, March 31st
9:57PM GMT
"Ask a Coach" Women's Workout Series Presented by Hunter Allen's Peaks Coaching Group
Group Workout
EVENT DESCRIPTION
ABOUT THIS WORKOUT
And we're back! Now that we have a deep aerobic base from our last endurance series, time to head above threshold into Zone 5 (VO2 Max), in a progressive series of workouts for the ladies, where we'll stay together with the rubber-band effect!
Mar 3 rd : 75 TSS - Acclimate to the Zone:
4 x 3:30 @ 106% of FTP
Mar 10 th : 78 TSS - Nudge up in the zone (intensive):
4 x 3:30 @ 110% of FTP
Mar 17 th ; 79 TSS - Go a little longer (extensive):
4 x 4' @ 108% of FTP
Mar 24 th : 86 TSS - Add another interval! (extensive):
5 x 4' @ 110% of FTP
Take advantage of the recovery and endurance segments, to Ask the Coach!
What's on your mind? Understanding training zones? Building your 2020 plan? Nutrition strategies? Race tactics (in Zwift and IRL)? How to use ERG mode to your advantage? Join Coach Julie McKenzie of Peaks Coaching Group in a 4-session progressive workout series on Tuesdays in March, suitable for Women Cyclists of all ages and experience levels. We'll execute intervals above threshold with a weekly progression that is either intensive, or extensive. Guidance for modification of effort based on current fitness and fatigue, will be provided! Layered upon a solid aerobic base, VO2 Max Intervals with the correct 'time in zone' and 'recovery interval', can pull up your FTP, as well as improve fatigue resistance. IRL and in Zwift rides and races you'll be better able to handle the surges above FTP, and stay in it! In workout mode we will be able to achieve our own individual watt targets while staying together as an inspiring group. We'll use messaging in Zwift to facilitate participation with questions, feedback, knowledge sharing and mutual encouragement!
WORKOUT DESIGNER
Julie McKenzie is a Peaks Coaching Group Elite Coach, USA Cycling
Level 1 Coach, Certified Racing Skills Instructor and Category 2 Racer.
During her 17-year progression as a Coach, she has developed a true
passion for Women’s Cycling, recognizing it as a sport suitable for
many, regardless of age or fitness background, and she aims to inspire
the Inner Athlete of all Women.
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
And we're back! Now that we have a deep aerobic base from our last endurance series, time to head above threshold into Zone 5 (VO2 Max), in a progressive series of workouts for the ladies, where we'll stay together with the rubber-band effect!
Mar 3 rd : 75 TSS - Acclimate to the Zone:
4 x 3:30 @ 106% of FTP
Mar 10 th : 78 TSS - Nudge up in the zone (intensive):
4 x 3:30 @ 110% of FTP
Mar 17 th ; 79 TSS - Go a little longer (extensive):
4 x 4' @ 108% of FTP
Mar 24 th : 86 TSS - Add another interval! (extensive):
5 x 4' @ 110% of FTP
Take advantage of the recovery and endurance segments, to Ask the Coach!
What's on your mind? Understanding training zones? Building your 2020 plan? Nutrition strategies? Race tactics (in Zwift and IRL)? How to use ERG mode to your advantage? Join Coach Julie McKenzie of Peaks Coaching Group in a 4-session progressive workout series on Tuesdays in March, suitable for Women Cyclists of all ages and experience levels. We'll execute intervals above threshold with a weekly progression that is either intensive, or extensive. Guidance for modification of effort based on current fitness and fatigue, will be provided! Layered upon a solid aerobic base, VO2 Max Intervals with the correct 'time in zone' and 'recovery interval', can pull up your FTP, as well as improve fatigue resistance. IRL and in Zwift rides and races you'll be better able to handle the surges above FTP, and stay in it! In workout mode we will be able to achieve our own individual watt targets while staying together as an inspiring group. We'll use messaging in Zwift to facilitate participation with questions, feedback, knowledge sharing and mutual encouragement!
WORKOUT DESIGNER
Julie McKenzie is a Peaks Coaching Group Elite Coach, USA Cycling
Level 1 Coach, Certified Racing Skills Instructor and Category 2 Racer.
During her 17-year progression as a Coach, she has developed a true
passion for Women’s Cycling, recognizing it as a sport suitable for
many, regardless of age or fitness background, and she aims to inspire
the Inner Athlete of all Women.
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.