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Zwift Training – Rolling Climbs

Zwift training is a hot new form of indoor training that has people excited.  In a nutshell, Zwift training allows you to sit on a trainer in your living room and ride in a virtual environment with people from all over the world who are doing the exact same thing.

How cool is that?

In previous videos, I discussed how to include some Fartlek training in your Zwift training sessions and how to use the new workout builder to create a custom workout in Zwift.  In this video, I’m going to explain and demonstrate how to roll a climb.  This kind of skill work is a perfect use of your Zwift training time because it’s hard to understand how to execute it properly without being out on the road.  Fortunately, Zwift is the perfect virtual road to demonstrate on.

Check out the video below and then read on for some additional tips to help get a little more out of your Zwift training session.

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By |January 3rd, 2016|climbing, Coaching, trainer, Training, Zwift|0 Comments

Ride Stronger: VO2 Max Workouts

Among the many weapons in the armament of the cyclist who wants to ride stronger, one of the least practiced and most important is VO2 max repeatability.  The ability to accelerate and push your body to the limits, recover at threshold and repeat that process over and over is one of the most versatile and important skills for a cyclist to possess.  It’s also the one that’s almost always lacking in the cyclists that I consult with or coach, and it’s one I drill home in my training plans.

The real question most people follow up with is “why?”

Before I answer, first let’s delve into VO2 max a little bit.  For our purposes, a VO2 max level effort (or a Zone 5/Z5 effort) is a suprathreshold effort that is sustainable for around 3-8 minutes (depending on the intensity of the effort.)  It is a mixture of aerobic and anaerobic energy production and is most often used in pursuits, attacks, bridging small gaps and short climbs.  By the numbers, it’s an 8 to an 8.5/10 on an RPE scale, 105%-120% of Functional Threshold Power and >105% Lactate Threshold Heart Rate.

After the jump, I’ll give you some more detailed information and a couple workouts to help you build your Zone 5 Repeatability (Z5R).

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By |November 22nd, 2015|climbing, Coaching, Training|Comments Off on Ride Stronger: VO2 Max Workouts

Post Workout Recovery Tips

Many of us enjoy riding hard: climbing steep grades, pushing huge gears on the flats and trying to put our riding buddies into difficulty at every opportunity.  But that desire, along with unusually strong work ethic possessed my most cyclists can be a doorway to damnation: overtraining can rear its ugly head.  The key to preventing overtraining, as well as seeing marked improvement may not be your workouts, but what you do in between them.

Check out the post recovery tips after the break and learn how to get stronger and faster by resting and recovering harder.
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By |August 31st, 2015|climbing, Coaching, group riding, Motivation, racing, Training|0 Comments
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