Simulating the demands of climbing at a VO2 Max intensity, today you will complete 3 x 3min intervals, followed by 3 x 2min intervals.
However, the target cadence is reduced from 85rpm in the 3min intervals to 70rpm in the 2min intervals. Complete the 3min intervals in the aerobars or seated if needed and the 2min intervals seated or even standing if possible.
WORKOUT DESIGNER
Kevin Poulton. Having over 15 years of coaching experience, the successful implementation of indoor training at Powerhouse Cycling has allowed athletes to achieve success across a wide range of events. We have devised methods of training that allow your indoor training to compliment your work completed on the road.
Under the guidance of Powerhouse Cycling, athletes have won Paris-Roubaix, Grand Tour stages, World Tour classics, and numerous National and State Championships.
I have been coaching, racing and training with power meters since the late 90’s and have successfully implemented their use into my training programs. My interest in exercise physiology ensures I keep up to date with the latest scientific studies, with this knowledge being passed onto our athletes.
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.
I might have to finally join Zwift!! It has been over two years since I tried it at the Kona Slowtwitch party. Very cool. Will all the group rides be no-drop rides?
Same here … but what’s wrong about sitting on your trainer @ midnight!?
perhaps we could have TWO slowtwitch weekly rides. one for the brits and other people who ride their trainers on the correct side of the road, and the other for weirdos like me. and maybe a third for the aussies, who are none of the above.
No matter if left or right or in the middle is the correct side of the road. But I want to make sure that I do not want to be recognized as driving on the left side of the road!
Well, not sure about others, but typically 7 or 8pm might work for most Europeans, I guess. So, 10 or 11am PST.
No matter if left or right or in the middle is the correct side of the road. But I want to make sure that I do not want to be recognized as driving on the left side of the road! Well, not sure about others, but typically 7 or 8pm might work for most Europeans, I guess. So, 10 or 11am PST.
that i could do. 10am pacific sounds pretty good to me.
No matter if left or right or in the middle is the correct side of the road. But I want to make sure that I do not want to be recognized as driving on the left side of the road! Well, not sure about others, but typically 7 or 8pm might work for most Europeans, I guess. So, 10 or 11am PST.
But then it’s 10am to 1pm everywhere in mainland USA. 99% of us are at work.
Maybe there should be a North American-centric ST ride and a Euro-centric ST ride. Have Jordan/Dan/Whoever captain the N.A. ride and some well known Euro ST’er captain the Euro ride.
I should be able to swing it, but will have to talk it over with my wife to switch my tuesday masters swim night to another night of the week. and actually sign up for zwift…
No matter if left or right or in the middle is the correct side of the road. But I want to make sure that I do not want to be recognized as driving on the left side of the road! Well, not sure about others, but typically 7 or 8pm might work for most Europeans, I guess. So, 10 or 11am PST.
But then it’s 10am to 1pm everywhere in mainland USA. 99% of us are at work.
Maybe there should be a North American-centric ST ride and a Euro-centric ST ride. Have Jordan/Dan/Whoever captain the N.A. ride and some well known Euro ST’er captain the Euro ride.
I believe the statement by Dan was:
“one for the brits and other people who ride their trainers on the correct side of the road”: Brit (and Europeans) “and the other for weirdos like me”: US “and maybe a third for the aussies, who are none of the above.”: Aussies
I might have to finally join Zwift!! It has been over two years since I tried it at the Kona Slowtwitch party. Very cool. Will all the group rides be no-drop rides?
I ride lots on Zwift but haven’t tried the group workouts yet. As I understand it they shelve the normal power based speed physics model and just set a speed for the group so that everyone goes the same speed so long as you keep pedaling. I think you only get dropped if you actually stop pedaling.
Would your partner typically not sleep by midnight? But I get the 6am-getting-up-issue. 6am for work or for a workout?!?
6am for work.
We usually go to bed about midnight but I’m up for work between 5:30 and 6:30, it varies. I don’t normally do morning training.
Don’t forget UK and Ireland are on Western European time (GMT/UTC) while most of Europe such as France, Spain, Germany, Italy, Belgium, Norway, Sweden, Austria, Poland, etc are all on Central European time (UTC+1) and then there are the countires further east that are another hour ahead but let’s ignore them
I’m guessing 18:30 to 21:00 local time is the window that will catch most people. I’d certainly have difficulty making anything earlier than 18:30 most days.
I think a start time of 18:30 UTC will accommodate most people for for the Europe targeted ride. That’ll be 18:30 in Ireland & UK, 19:30 in Central Europe, and 20:30 in Eastern Europe.
19:00 would be best for me personally but then Eastern Europe is getting late.
Just a pet peeve, but is there a reason they are not promoting helmet use? I see riders with no helmets and don’t feel that’s a very smart or healthy way to promote. Maybe the old man in me, but drives me nuts.
I’m not sure I agree with the “not promoting helmet use.” Zwift is not real. You can’t crash. You do not need a helmet. The idea that somehow by not wearing a helmet in the virtual world that we are somehow encouraging a lack of helmet use just doesn’t seem to me to have any actual evidence supporting it.
Certainly, in my own case, I never wear a helmet in Zwift. But I would never even consider not wearing a helmet outside. And that’s true of most of the folks that I know. By which I mean, I do not know a single cyclist who would ride without a helmet outside. But it’s pretty mixed in terms of who does and doesn’t wear a helmet on their avatar.
