TRI247 Winter Series #14 – Train with Matt Bottrill
Wednesday, 14th March 7.00pm UK time (GMT) on Zwift
(ZWIFT MOBILE LINK >>> http://zwift.com/events/view/48215)
The week’s TRI247 Winter Series group workout on Zwift will be lead by Matt Bottrill, one of the most successful British Time Trial riders of the last 15 years.
Matt has amassed a huge collection on National Championship titles, competition records and much more, making him one of the most successful British riders in the time trial format.
In 2016 and 2017, Matt raced in many triathlon events too, winning the London Triathlon Olympic Plus event, gaining National Age-Group medals and racing in several Middle Distance events.
With a booming coaching business (www.mattbottrillperformancecoaching.com), Matt is still heavily involved in the swim / bike / run world, as cycle coach to several high profile athletes including Tim Don, Rachel Joyce and Lucy Charles among others.
Matt is returning to his cycling roots for 2018, more motivated than ever. Combine that with his expertise in time trial and triathlon cycle coaching – and you are guaranteed a highly effective training session this coming Wednesday!
This is a full body neuromuscular workout. The idea behind this workout is to adapt to changs in pace and to learn how to optimise speed, power and aerodynamics. Six weeks leading into a key event would be the perfect time to look at including this workout into your weekly schedule.
Main set – 3 blocks
15 minutes of intervals
15 x 30 seconds at 125% FTP, 30 seconds rest
10 minutes at 90% FTP
8 minutes at 105% FTP
[You can set yourself a reminder on Zwift here: http://zwift.com/events/view/48215]
(As with our other events to date (Lucy Charles | Lucy Gossage | Lionel Sanders | Joe Skipper | John Levison | Ruth Purbrook | Tim Don | Reece Barclay| Harry Wiltshire | Paul Shanley | Karl Alexander | Jenny Gowans), we will publish the Zwift Custom Workout file from the session after the event, so that you can also do the session in your own time).
Joining Instructions:
The workout will begin promptly at 7.00pm UK time, Wednesday 14th March 2018. It is worth logging in 10 or 15 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’.
https://www.youtube.com/watch?v=XNTXAkky4qE
Look for the TRI247 Winter 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 Winter 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.
