Every Wednesday at 7pm UK-time, TRI247 present a triathlon focused workout brought to you by a guest 'coach.' This will include sessions by pro triathletes, coaches and notable characters associated with the sport.

The workouts are about 60 minutes long and designed to add variety and interest to your weekly training schedule.


THE SESSION

Tonight's session is a one hour, structured interval session inspired by one of the most iconic races on the UK calendar, IRONMAN Wales. The event should have been celebrating its 10th anniversary this past weekend but, like many, it was cancelled due to the global pandemic

The course in Tenby is rightly-regarded as being one of the toughest on the circuit. With a wide range of hills in both steepness and length, it is a 112-mile ride that will leave even the best challenged and rewards a rider who can do more than sit at a constant wattage in the aero position! This session has been created to touch many of those aspects and this includes a range of wattages and different blocks to target different skills. These include:

1. A three-part, progressive warm-up
2. An extended sub-threshold block with short periods above FTP
3. Some short, but high power surges to reflect the increased wattages you may be forced to use on some of the steeper Tenby hills, and finally
4. Two 'over-under' blocks to challenge you ability to deal with variability – which you have no choice about on the Tenby course!!

WORKOUT LEADER

This week’s session has been set by TRI247 Editor, John Levison.

With John away, he’s called upon his good friend, club mate and regular TRI247 Wednesday night rider, Gary Craig, to lead the session tonight.

Gary is known as ‘Keen as Mustard’ at his club, Hillingdon Triathletes, such is his passion for all things Triathlon. Gary completed IRONMAN Wales in 2018 and 2019 and he would have been heading for Tenby for a third time, but for Covid-19.
‘Mr Mustard’ is as keen as anyone to get back to racing, so tonight’s session will help you (and him), keep ready for when the all clear comes and racing can resume. Enjoy!


To download the ZWO file for this and previous workouts go to http://www.tri247.comOpens a new window

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.