This week brings the cycling program to a close. For your Sunday workout, you will execute a race or group event on Zwift – a great way to test your pacing and current performance abilities. There will be a reduced training load this week for freshness to return to your legs before your big event.
Your assignment this week is to:
- Choose one of the events listed below.
- Send me a race plan that includes: target duration, anticipated pacing strategy, and hydration/fueling
I will look over all plans and provide feedback before event day.
Choose an Event:
Choose one of the following Zwift events. Register using the links below.
- Each event has categories for different levels of riders (A, B, C, D, etc) – these are typically based on P/W (eg. watts/kg). When you register, be sure to seed yourself correctly. Register using the links for the events
- ZwiftPower allows your results to be automatically posted; if you have a power meter or smart trainer, be sure to register with ZwiftPower. Note: ZwiftPower is required for some events. Connecting to ZwiftPower
- The event times are staggered so I (we) can log in & watch. Yes, you can do that! See how to watch a rider/race here: race-spectating
Let’s have fun with this!
A flat race with P/W categories. It is the same distance as an olympic distance triathlon. There is no Women’s Only division. Seed yourself according to your P/W at FTP. This course is great for all levels of P/W ratio at FTP.
The race requires you to register with ZwiftPower so that the results are correctly recorded; you cannot race this race unless you are using a power meter or smart trainer. Take note of all race details such as heart rate monitor requirements, etc. Zpower (estimated power) is not allowed.
A climbers race with P/W categories, plus a Women’s Only division. This ride follows “road to sky” which is a route we have all completed – it’s a straight up race to the top of Alpe Du Zwift. Seed according to P/W at FTP. A good race option for our stronger riders (P/W ratio at FTP of approx. 2.5 & higher).
The race requires you to register with ZwiftPower so that the results are correctly recorded; you cannot race this race unless you are using a power meter or smart trainer. Take note of all details such as heart rate monitor requirement, etc. Zpower (estimated power) is not allowed.
A women’s only event with modified P/W categories. 3 possible courses: Watopia Flat – 1 laps – 6.3 miles/10.12km, London Classic – 1 laps- 7mi/11.27 km, New York – Park Perimeter Loop – 6.1mi // 9.7km. Elevation: 413ft ft // 126m.
Zpower (estimated power) is allowed.
Ever wanted to ride a UCI Worlds course? Now’s your chance. Stage 2 will be diving into some of the most renowned championship roads in the world—take your pick between Richmond 2015, Innsbruck 2018, or Yorkshire 2019. This is a group ride (not a race) where you will fall in with similar riders. The categories define different courses, not P/W. This is a mass start with lots of people.
The distances are modest, allowing you to bring your A game. Go for it and nail a stage. There is a women’s only event. Zpower (estimated power) is allowed.
A flat race with P/W categories. It is the same distance as an olympic distance triathlon. There is no Women’s Only division. Seed yourself according to your P/W at FTP – this course is great for those with lower P/W ratios at FTP (approx 2.5 and below). The race requires you to register with ZwiftPower so that the results are correctly recorded. You cannot race this race unless you are using a power meter or smart trainer. Take note of all race details such as heart rate monitor requirement, etc. Zpower (estimated power) is not allowed.
After you have chosen one of the Zwift events listed, prepare an event plan. Remember, keep it simple:
- Think about how you will ride the event you have chosen. Estimate your completion time & the average power-to-weight ratio (P/W) you will use for the race. P/W is expressed as watts/kg and will vary depending on your effort – you will have seen this number on Zwift such as 1.0, 1.9. 3.6, 3.2 etc). Estimate your P/W ratio for Sunday’s event based on what you have learned about yourself throughout our training progression.The shorter the duration of the event, the more intensely you can/should race. Think: Tempo, Sweet Spot, Threshold, V02, vs. Sprint effort. What would you do when? What will you sustain for most of the event?
- These events are all relatively short and intense with a fast start. Be prepared to hang on until the event settles to pace. Include a warm up & cool down in your event plan. I highly recommend a 20 minute warm up & a 30-40 EZ effort cool down ride after your event and spin out. You have a portfolio of warmups from prior workouts.
- Your fueling needs will be minimal but hydration will be key.
- Do me a favor and get a good night’s sleep!