It’s race day – Let’s do this

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:

  1. Choose one of the events listed below.
  2. 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.

  1. 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
  2. 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
  3. 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!

Morning Events:

Tour of Watopia Stage 3: Group Ride Sunday at 8:00 AM

It’s double time with the Tour of Watopia! Join the community for five fun stages that are beyond rewarding. You’ll earn double XP during the series, helping you level up twice as fast and unlock more swag.

Rack up rewards and ride with the entire community beside you. Prepare to tear across the flats, hit the hills, and explore the biggest climbs on the island.

The distances are modest, allowing you to bring your A game. Go for it and nail a stage. There is also a women’s only event.

Zpower (estimated power) is allowed.

KISS 100 Race Series (Americas) – Multiple courses (103 – 107 km) Sunday 9:15 AM.

Multiple courses for those looking for a long distance challenge. This would be an excellent choice for our returning group. A great way to test that endurance.

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. If you are using a dumb trainer your result will be DQ’d.

3R Alpe Du Zwift KOM Race (20km 1444m) Sunday at 10:35 AM

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. If you are using a dumb trainer your result will be DQ’d.

Afternoon Events:

Fearless Beginners Race – Women’s Only – Under 7mi/11.5km  Sunday at 2:10 PM

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. 

Tour of Watopia Stage 3: Group Ride Sunday at 3:00 PM

It’s double time with the Tour of Watopia! Join the community for five fun stages that are beyond rewarding. You’ll earn double XP during the series, helping you level up twice as fast and unlock more swag.

Rack up rewards and ride with the entire community beside you. Prepare to tear across the flats, hit the hills, and explore the biggest climbs on the island.

The distances are modest, allowing you to bring your A game. Go for it and nail a stage. There is also a women’s only event.

Zpower (estimated power) is allowed.

3R Greater London Flat Race – 3 Laps (40.2km/25mi 135m) Sunday at 4:15 PM

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. If you are using a dumb trainer your result will be DQ’d.

Race Plan:

After you have chosen one of the Zwift events listed, prepare an event plan. Remember, keep it simple:  

  1. 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?
  2. Most events are all relatively short and intense with a fast start. Be prepared to be at power before the race starts & 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. 
  3. Your fueling needs will be minimal unless doing the log event but hydration will be key.
  4. Do me a favor and get a good night’s sleep!

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