Train with Paul Shanley on Zwift #2

Chief Correspondent

TRI247 Winter Series #17 – Train with Paul Shanley

Wednesday, 4th April 7.00pm UK time (GMT) on Zwift

(ZWIFT MOBILE LINK: http://zwift.com/events/view/52312)

The week’s TRI247 Workout Series session on Zwift will be lead by TRI247 Marketing Director, Paul Shanley.

“Paul’s enthusiasm for triathlon far outweighs any talent he has in the sport”

Having returned to long distance racing last year at IRONMAN UK Bolton, Paul has really got the long distance bug again  This year he will be “Going On Tour” with the UK & Ireland team and is planning on taking part in all of the races: That is four half IRONMAN and two full IRONMAN races.

Paul Shanley

Before that however – as he outlined recently – Paul will be heading to China to race at IRONMAN 70.3 Liuzhou. As a nod to that upcoming event, this weeks session is exactly 70.3 minutes long. On that basis, we’ve come up with the inventive title for the workout of 70.3 Minutes!

The session is an extended variation on the popular Zwift workout, ‘The Gorby‘, this time with six rather than five, five-minute intervals. Each block alternates between 105% and 110% of FTP Power – which will have you looking forward to the five minute recovery periods in order to maintain that intensity to the end of the session.

Expect a challenging session – but make the most of the extended recoveries between efforts, and you will make it through to the finish.

Paul Shanley

Here are the details on Paul’s 70.3 Minutes workout:

Paul Shanley TRI247 Workout Series - 70.3 Minutes - Zwift

[You can set yourself a reminder on Zwift here: http://zwift.com/events/view/52312]

(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 | Matt Bottrill | John Levison #2 | Sam Begg), 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).

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Joining Instructions:

The workout will begin promptly at 7.00pm UK time, Wednesday 4th April 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.

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