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Wednesday’s Zwift Group Workout: ride with Lucy Gossage

The third week of February's TRI247 ERDINGER Alkoholfrei Pro Series on Zwift will see a high intensity session lead by 'Duracell Bunny', Lucy Gossage

Chief Correspondent
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The TRI247 ERDINGER Alkoholfrei Pro Series

Wednesday, 17th February 2021 – 7.05pm UK time on Zwift

(ZWIFT LINK >>> https://www.zwift.com/events/view/1738149)

Our popular Wednesday group workout series on Zwift will have a different feel each week during the month of February, for a special series of Pro athlete lead workouts, as we’ve linked up with ERDINGER Alkoholfrei. Every Wednesday this month, one of their sponsored elite athletes will set and lead the session on Zwift. This week, ‘Duracell Bunny’ Lucy Gossage is your host!

As an extra incentive, each week two riders, at random, will win an ERDINGER Alkoholfrei bandana. Oh, and there might be a case of ERDINGER going too… but you’ll have to be on the ride to have a chance of winning!

ERDINGER Alkoholfrei / Team ERDINGER Bandana

Not only that, every rider who completes a TRI247 ride, will now unlock the bespoke TRI247 kit to their Zwift garage, to wear online whenever they choose!

TRI247 Zwift Kit

As always, the sessions are free to join and open to ALL abilities. Enjoy an hour of structured training with the added motivation of a virtual group training environment.

Lucy Gossage

Lucy Gossage is one of the most successful British long-distance triathletes ever.

During her Pro career, she collected an impressive haul of 14 iron-distance victories, including IRONMAN UK 5-times, IRONMAN Wales 3-times and winning the XTRI World Championship at the 2019 Norseman Xtreme Triathlon. The majority of those highlights were in the blue colours of Team ERDINGER Alkoholfrei, for whom Lucy was the first British member of their Elite team.

Lucy Gossage / Norseman / XTRI World Championship
Photo Credit: Ola Morken

Lucy was also a top-10 finisher at the IRONMAN World Championship twice, the European Long Distance Duathlon champion (also twice), and earned a silver medal at the ITU Powerman Long Distance Duathlon World Championship in Zofingen… with plenty more ups (and downs!), we could mention too.

Ironman UK
Photo by Charlie Crowhurst/Getty Images

Join Lucy, along with athletes joining us virtually on Zwift from around the world, for an hour of quality training and chat – and you may win a prize too!

The Session: Lucy Gossage: Macro to Micro

This session is an adaptation of a workout from the Zwift Racing workout series, of the same name. Bring your fast twitch fibres this week!

If you ever watched (or taken part in) Zwift races, you’ll know just how fast they are from the start. This session is designed to mimic that high-intensity start, straight into a series of microburst intervals. It’s a session Lucy has been doing regularly recently… so join her on Wednesday night to experience it yourself.

(NOTE – depending on what trainer you are using, the intervals this week are very short, and thus it may work better to undertake this workout with ERG mode switched off for the microburst blocks).

Lucy Gossage / ERDINGER / Macro to Micro / Zwift Workout Series

[To set your reminder, click here: https://www.zwift.com/events/view/1738149]

ERDINGER Alkoholfrei

If you are new to Zwift and are not sure how it all works, it’s well worth checking out these recent articles we’ve published to find out more:

[TIP – It is always worth having the (free) Zwift Companion app to hand on your mobile device. Within the workout screen you can toggle your FTP by +/- 10% ‘on the fly’, which will immediately change your power targets during the session. Legs feeling heavy, can’t quite hold your power targets? It happens! Rather than can the session, how about moving your targets down 5% first, before giving up completely? Alas, the body isn’t a machine and can’t always deliver as you hope/think it should, so a bit of flexibility and not getting too obsessed with the numbers can be a good thing!

Zwift Companion app FTP Bias

On the flipside, perhaps you are having a good day or increasing the overall training stress of the session better meets your own training goals for that day? In that case, you have the option of nudging your baseline up in the same way.]

The session is genuinely open to everyone of ALL abilities. Group workout mode works fantastically in Zwift and ensures that the power targets are tailored to YOUR level. It makes no difference if your FTP is 400 watts or 100 watts, the targets you see will be specific to you – all while being part of the on-screen group.

[To set your reminder, click here: https://www.zwift.com/events/view/1738149]

Joining Instructions:

The workout will begin promptly at 7.05pm UK time, Wednesday 17th February 2021. It is worth logging in 5 or 10 minutes before the session to make sure you are set up and ready to go, where you will be able to warm up in the virtual ‘holding pen’.

Look for the TRI247 Workout Series event in the list on the right of the screen once you have paired your sensors. Click to JOIN and you will be taken to the start line ready to begin the workout.

Make sure you have set your FTP level correctly before you join the workout as all the intervals are based on a percentage of FTP so it is important to get that right. If in doubt, dial the FTP number down 10 or 20 watts as it is better to finish the session than to feel like it is too challenging.

If you have never used Zwift before but don’t want to miss out, head to the Zwift support page for tips on how to get the most out of your setup.

After the session head over to the TRI247 Facebook page for some post ride chat.

Zwift Group Rides: TRI247 Workout Series

The cool thing about a group workout on Zwift is that varying levels of ability can ride together in a group and all finish the session together having done the same relative effort, even if the actual watts are significantly different. It is not a race, but a shared goal to get a good session in the training log.

John Levison
Written by
John Levison
TRI247's Chief Correspondent, John has been involved in triathlon for well over 30 years, 15 of those writing on these pages, whilst he can also be found commentating for events across the UK.
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