TRI247 Winter Series #23 – Train with Natarsha Tremayne
Wednesday, 16th May 7.00pm UK time on Zwift
The week’s TRI247 Workout Series session on Zwift will be lead by ‘IronTarsh‘, Natarsha Tremayne.
‘Tarsh’ is one of the most colourful characters on the middle and long distance age group scene. ‘Mad as a box of frogs’, she’s a walking bundle of energy with a passion for the sport that is infectious. With many IRONMAN races completed already, next up she will be heading back to Samorin, Slovakia to race at The Championship.
As well as a love for triathlon, she also has a passion for design and (bright!) style which she has brought to the market through her women’s cycling kit brand, Stomp the Pedal (www.stompthepedal.co), which is the inspiration for this week’s session.
The Session
After a steady warm-up and some short sprints to get you sweating, three back-to-back blocks of 10minutes each with increasing intensity. The aim is to maintain a low cadence through the set to build strength. We then move to ‘Stomp the Pedals’ with 10, 40-second ‘max’ efforts, with 20 seconds recovery, before a final cool down. The main session structure is:
Set 1 –Â 10min Z2 [75%] – 55rpm
Set 2 – 10min Z3 [85%] – 60rpm
Set 3 – 10min Z4 [95%] – 65rpm
Set 4 – 10*40secs Z6/Max [120%], 20secs recovery Z1 [50%]
Here are the details on the Stomp The Pedal session:
You can find the custom workout files from all of the previous TRI247 Workout Series sessions on these links, to download and do ride again in your own time:
Custom Workout downloads from previous Zwift sessions:
- Lucy Charles ‘Over-Unders’
- Lucy Gossage ’12 Days of Christmas’
- Lionel Sanders ‘Intervals’
- Joe Skipper ‘ Burner’
- John Levison ‘High Five’
- Ruth Purbrook ‘Over Gears’
- Tim Don ‘Comeback’
- Reece Barclay ‘Mix Session’
- Harry Wiltshire ‘Grim Reaper’
- Paul Shanley ‘Pyramids’
- Karl Alexander ‘VO 2 The Max’
- Jenny Gowans ‘Norse Steps’
- Matt Bottrill ‘Lactic Builder’
- John Levison ‘Russian Steps’
- Sam Begg ‘What Goes Up, Must Come Down’
- Paul Shanley ‘70.3 Minutes’
- Karl Alexander ‘The 13:50 (10 to 2)’
- Richard Stannard ‘FTP Advancer’
- Race Force ‘ChainGang’
- Simon George ‘The Giant’
Joining Instructions:
The workout will begin promptly at 7.00pm UK time, Wednesday 16th May 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 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.
