Zwift Training Plan
Every Wednesday at 19.00 there will be a group online cycle. The purpose is to bring everyone from Flock together as a community; to train and to get stronger so we are ready to vEverest in May. All Wednesday rides will be set up as an ‘everyone together’ event. This means, regardless of ability, participants will be grouped whatever your power output. Wednesday’s group ride will be 1-hour long and you can carry on cycling on Zwift when the session is finished. You will notice though, once the organised 60 minutes is up, you will disperse onto the course at your own power output. Each week you will automatically receive an invitation via Zwift for the ride, you do not need to worry about finding the routes or the ride as it will appear in Zwift Companion. If you haven’t already downloaded Zwift Companion, please do and also ensure that you have added GTD after your surname.
As the weeks progress, so too will the ride difficulty. Your charity challenge is to cycle the height of Everest meaning you will need to be in the saddle for some time. We will start adding hills into the sessions, please make sure you have a bottle or two of water by your bikes and as we are approaching warmer weather you may need a fan too. All rides are optional meaning you can jump on Zwift in your own time or you can add another session with your team. On Wednesday evenings, please jump on to Zwift 5 minutes before the start time of the ride. Accept that you are joining, and you will see all friends of Flock at the side of the road. At 19.00 – we will automatically start moving en masse.
Schedule Feb 10
Week 1
London
Greater London Flat
Feb 17
Week 2
Yorkshire
Tour of Tewit Well
Feb 24
Week 3
France
Douce France
March 3
Week 4
Watopia
Volcano Climb
March 10
Week 5
London
Surrey Hills
March 17
Week 6
New York
Knickerbocker Reverse
March 24
Week 7
Watopia
Out and Back
March 31
Week 8
Innsbruck
Lutscher CCW
April 7
Week 9
Watopia
The Pretzel
April 14
Week 10
France
Ven-Top
April 21
Week 11
London
Triple Loops
April 28
Week 12
Watopia
Sand and Sequoias
May 1-3
Everesting Challenge
Additional sessions Building strength on the bike builds speed. On alternate Sunday mornings, there will be longer rides set up as a group. Again, these are not compulsory, but they are good to build your strength. Feb 21
1.5 hours
March 7
1.5 hours
March 21
2.0 hours
April 4
2.5 hours
April 18
2.5 hours
As a team you may also want to add in your own sessions too and these can be set up on the Companion App.
How can I track my progress? A good indication of your bike fitness is an FTP Test. This will highlight your power output and you should see this increase after 6 weeks.
To carry out an FTP Test: From the Home screen – hit the TRAINING button (top right) .
To take an FTP test, be ready as it’s a hard push. On WORKOUTS you will see FTP Tests . You will need water and to be in the mindset to cycles as hard as you can.
The 45-minute test will give you a good indication of your fitness level and its worth redoing the FTP in 4-6 weeks to see your progress. If you want to be first up Everest, you may want to consider one of Zwift’s pre-loaded PLANS. The PLANS can be accessed through the TRAINING section and you could supplement your group ride with one of these. If you have any questions about Zwift, please let Andrew know on 07712 192003.