Wednesday’s Zwift Group Workout: Bottrill’s ‘Ramps to Max’

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TRAIN WITH MATT BOTTRILL ON ZWIFT THIS WEEK

TRI247 Workout Series #119 – ‘Bottrill’s Ramps to Max

Wednesday, 6th May 2020 7.00pm UK time on Zwift

(ZWIFT LINK >>> https://www.zwift.com/events/view/704771)

Ok, so triathlon racing might be over for quite a while – but that doesn’t have to stop all of your training, particularly cycling from the comfort of your own home / pain cave! Thanks to Zwift, you can self-isolate, train hard (or, as hard as you want), and get your fix of social interaction all in one, thanks to the TRI247 Workout Series!

We’ve got another brand new addition to the TRI47 Workout Series this week, as we welcome back Matt Bottrill (www.mattbottrillperformancecoaching.com) as this week’s ride leader and coach. Come and enjoy an hour of structured training with one of best domestic time trial riders of recent years, who is now transferring those skills and knowledge to some of the best triathletes in the world.

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:

The Session: Bottrill’s Ramps to Max

Matt has compiled a challenging (but achievable!) session for Wednesday, which will have you working hard… but feeling a fine session of contentment when you reach the warm-down.

The session comprises of three, 13-minute blocks, which will ramp up in steps of 5 minutes, 5 minutes and 3 minutes… before finishing with a 30 second MAX effort. Fear not, you’ll have a full 5 minutes of recovery time between efforts.

Those ramps will feature efforts at Sweetspot, FTP and above FTP before that final MAX effort. Come prepared… and don’t forget a drink!

Bottrill's Ramps to Max / Zwift / TRI247 Workout Series

About Matt Bottrill

This week’s session has been set and will be lead by UK Time Trial legend and now highly regarded coach, Matt Bottrill (www.mattbottrillperformancecoaching.com)

Matt Bottrill Performance Coaching

Matt has amassed a huge collection of National Championship titles, TT competition records and much more, making him one of the most successful British riders of all time. In 2016 and 2017, Matt raced in several triathlons with age group successes and more recently he is gaining an impressive reputation as a successful cycle coach to several top name Pro athletes, including Tim Don, Tim O’Donnell, Susie Cheetham, Adam Bowden and Matthew Hanson amongst others.

Matt Bottrill Kismet Carbon pads

Matt is also in demand for his knowledge of bike bitting and aerodynamics and was a key advisor to Victor Campenaerts (Lotto-Soudal), ahead of his successful Hour Record attempt in 2019.

Join us at 7p.m. on Wednesday 6th May 2020 (UK time) on the virtual roads of Watopia. Set your reminder now on the link below or via the Zwift Companion app.

Matt Bottrill

[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/704771]

Joining Instructions:

The workout will begin promptly at 7.00pm UK time, Wednesday 6th May 2020. 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’.

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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