TRI247
Search
shop

Tonight’s Zwift Group Workout: It’s our 100th session!

After two years, the TRI247 Workout Series on Zwift reaches its 100th ride tonight - do join us at 7pm, UK time, for 'A Bit of Speed Too'

Chief Correspondent
Last updated -
SHOP

Join us for the 100th TRI247 Workout Series on Zwift

TRI247 Workout Series #100 – ‘A Bit of Speed Too’

Wednesday, 11th December 2019 7.00pm UK time on Zwift

(ZWIFT LINK >>> https://www.zwift.com/events/view/270831)

Just over a year ago we were rising 50 Shades of Power to celebrate reaching our 50th Wednesday group workout – and this evening we will reach triple figures, with session #100. Hope you can join us – virtually – from wherever you are in the world, for another quality hour of training.

The ‘A bit of speed too…’ session

Steady state / even-pacing / low variability index; however you want to term it, keeping your cycling efforts relatively smooth (because we have to run afterwards), is the characteristic and objective for most triathletes, especially as the distances get longer.

Zwift / TRI247 Workout Series / A Bit of Speed Too

Sometimes however, you need to go fast to get faster, and that is the idea behind tonight’s “A bit of speed too…” session.

After a progressive warm up and some ‘primer’ efforts to get us ready for the main workout, the session includes three block of ‘traditional’ sub-threshold / sweetspot / FTP type efforts. Each one is followed by a set of short, but high(er) intensity sprint efforts with short recoveries, to briefly get us away from our typical triathlon training comfort zone. The aim is to be able to develop that top end power, but doing so while fatigued.

Fear not, the sprint efforts are certainly ‘Tour de France sprint finish max effort’ type levels, but should be sufficient to wake up any sleeping fast twitch muscle fibres that have been lacking a bit of action!

[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.]

Join us at 7p.m. on Wednesday 11th December 2019 (UK time) for another quality workout. Set your reminder now on the link below or via the Zwift Companion app.

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/259469]

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:

Joining Instructions:

The workout will begin promptly at 7.00pm UK time, Wednesday 11th December 2019. 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.

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.
Discover more
Kate Auld riding on an indoor trainer
Rouvy vs Zwift: our indoor cyclists put them to the test
Triathlete riding a time trial bike wearing a Ryzon tri suit
Tri suit buying guide: how to find your perfect tri suit
Cameron Brown signs off with seventh in his 25th and final appearance at IRONMAN New Zealand photo credit Graeme Murray
What is an average & good time for a triathlon?
Professional triathletes on the bike course at Challenge Almere-Amsterdam
Fastest triathlon courses: Best IRONMAN, long course and middle distance races for a sure-fire personal best
PTO European Open 2023 Ibiza - Ashleigh Gentle
Ashleigh Gentle on T100 racing: ‘The best battles are yet to come’
latest News
Sam Long Sam Laidlow Collins Cup press conference photo credit Darren Wheeler and PTO
The Best of Frenemies? Laidlow picks Long as one to watch in Miami
Pieter Heemeryck IRONMAN 70.3 European Championship Tallinn 2023.
PTO star looking to keep the ball rolling after career best season in 2023
Magnus Ditlev en route to another famous win at Challenge Roth 2023
Magnus Ditlev talks triathlon legends, T100 Tour calendar and who he can’t wait to race in 2024
Ben Kanute Escape from Alcatraz 2021
Latest T100 Triathlon World Tour stop announced after PTO unveil iconic location for California race
Mike Phillips IRONMAN New Zealand champion 2023 photo credit Graeme Murray
International stars announced for 40th anniversary of IRONMAN New Zealand
The SBRX Group

Proudly elevating endurance sports through content, products & services

SBRX
RUN247
Share to...