RAPHA CYCLING CLUB X ZWIFT TRAINING CAMP GROUP WORKOUT

Make this year your best ever on the bike. Join our ten week Rapha Cycling Club x Zwift Training Camp and you’ll roll into spring with strong, fast legs that are ready to achieve your riding goals for the season.

Developed by former Olympic track cyclist and professional coach Tim Veldt, the training schedule includes a Thursday evening group session led by Rapha staff or Tim as well as a structured weekly individual session. Hop onto Zwift in your club colours and join hundreds of fellow members online. The RCC rides together, indoors and out.

ABOUT THIS WORKOUT

This is the second week of Rapha's 10 week training program. Today is the second of our group workouts in the series and will last 36 minutes and is a new workout with new exercises. Today we try to improve our level of training in relation to last week's session which was a similar program. I repeat this training on purpose because now you should have a littble bit of feeling for the workout and know where it starts to hurt or where you can dig a little deeper. All focused on doing a higher quality training then last week and improve our fitness.

Want to do more? If you want to train more my suggestion is to add endurance in Z1, Z2 and maybe Z3 and in free ride mode. You can play with different cadance (80-120 rpm) or do a long steigerung or blocks in zones 1/2/3.

We aim to repeat training and create a training overload for a sustainable effect. These Zwift workouts should be done alongside your road rides or other workouts that make up your full training plan.

How is your FTP level? Remember, I would advise it should be 30/40 watts lower for Zwift compared to outdoor training.

ERG mode should not be used. Pace your own effort and adjust power when needed.

* Cooling! Make sure you train in a cool environment and do not overheat. (ventilator, open the window, wet towel)

* Hydratation. Make sure you drink before/during and after the workout!

Keep pedaling.

Tim Veldt

COACH TIM VELDT

An Olympian, 9x Dutch champion and 2x world championship medalist, former track cyclist Tim Veldt’s career was dedicated to preparing his body for big events. Now retired and committed to the improvement and development of other riders as a professional coach, Tim has put together this training camp for Rapha Cycling Club and Zwift. It offers a simple and efficient way of utilising Zwift to gradually build your form over the eight weeks.

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.

HELPFUL HINT

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