What’s on Zwift Coaches Challenge Presented by Team ODZ

Coaches Challenge

Introducing the What’s on Zwift Coaches Challenge presented by Team ODZ. Prepare yourself for a challenge that will test all aspects of your fitness, mental strength, and possibly chamois quality.

What is the What’s on Zwift Coaches Challenge presented by Team ODZ?

The Coaches Challenge is a 7 days long series of workouts, ranging from May 1st through May 7th 2017. As the name suggest, it highlights some great workouts from coaches using Zwift. The challenge consists of 6 workouts, and one rest day. Team ODZ is contributing with organizing the challenge and taking care of the standings.

How does the Coaches Challenge work?

Each day during the challenge, a new workout will be available, free to download on this page. During the workout a daily and general standing will be kept, showing the results of all participants (for more info about how the standing works, see below at Scoring). The winner of the challenge is the rider that finishes all workouts as close to the targets as possible, taking the eternal glory. We look forward to seeing you succeed!

About the participating coaches

The challenge is based around some of the great workouts created by coaches that are present on Zwift. The participating coaches are (in order of the challenge schedule):

Day 1: Rob Manning (Tailwind Coaching) Rob is a chiropractic physician and cycling coach. His coaching principles are driven by a complex understanding of human physiology. Like any coach worth his salt, he has studied the standard research on training with power and heart rate. But what sets him apart is the time he has spent in a lab witnessing first hand how to apply a training stress to achieve a specific result and all the chemical, biological and physiological changes various types of exercise triggers in the body. His training plans aren’t the result of a single formula applied to everyone. Because every athlete’s physiology is unique, so is every individual training plan. His goal is simple: to maximize your cycling potential in the shortest possible amount of time. Real science. Real simple.

Day 2: Shayne Gaffney (GC Coaching) Began his athletic career as a cross-country and middle distance runner, transitioned to triathlon in college and there found his passion for cycling and became a fulltime racing cyclist. Shayne began bicycle road racing in 2011 and competes as a Cat 3 in both road racing and cyclocross. He races for Comprehensive Racing, based in Salem, MA. He passed the level 2 USA Cycling coach exam in 2013 and has since then helped many people attain their goals whether it be upgrading racing categories, finishing their first century, or completing their first organized bike ride! Shayne holds a bachelors degree in biology, is a USA Cycling Level 2 Certified Coach, a level 2 certified Training Peaks coach, a certified power based training coach, and USA Olympic Committee Safe Sport Certified.
Find more workouts from Shayne on the GC Coaching workouts page.

Day 3: Paul B. McAneney (Ottawa Top Speed) An Ottawa based NCCP Triathlon and Running Coach. Paul is an accomplished competitor who has been racing at the elite-age group level in triathlons for many years at all distances. It is this wealth of personal experience that makes Paul such an accomplished coach – he never prescribes or suggests anything that he has not extensively field-tested or experienced himself.
Want to ride with Paul? He organizes the weekly Zwift OTR race series (Ottawa TopSpeed Race) on Sundays, 7:20 a.m. EST.

Day 4: – (rest day)

Day 5: Ian Murray (Evil Elf Racing) Evil Elf Racing exists to help you achieve your goals. Our data-driven training methods allow for targeted workouts that seek to develop a specific physiologic response without preventing you from having a normal social and family life. Let us be your guide along the way! Want to ride with Ian? He is part of Team ODZ and organizes the ODZ SkillZ and DrillZ rides on Zwift.

Day 6: Noel Bonk (BonkWerx Coaching) Noel has been passionate about going fast on a bike since he was old enough to turn the pedals. As a former tech entrepreneur, balancing family, work and bike racing, he knows first hand how to maximize your training time. As a licensed professional USA Cycling Level 2 coach, he uses his experience and education to design personalized and goal orientated coaching programs for his athletes.

Day 7: Jason Flores (Team ODZ) Team ODZ was created by Jason Flores and Quan Nguyen, two optometrists from Riverside, CA in May 2015. They wanted to start their Zwift rides early Saturdays (around 5am Pacific) before they head into the office, so they created a group ride. And the rest is history. Team ODZ has grown out to be one of the largest teams on Zwift, organizing many weekly group rides. They have their own jersey kit on Zwift, and while many teams on Zwift started out as real-life teams, Team ODZ is probably the first virtual group extending to real life. Find more workouts from Team ODZ on the ODZwifters workouts page.

Scoring

After finishing each workout, the rider can log his/her ride via our result form (see below). Each rider will submit the stress points accumulated during their ride. The goal is to execute the workouts as perfect as possible, meaning that those with the smallest deviation in stress points will be the winner of the challenge. So for example, if a ride was 100 stress points and a rider rode it at 105 stress points (i.e. is 5% over) they would receive 5 points. The goal is to have the least amount of points at the end of that day and then at the end of the challenge.

How long is each workout available?

Due to different timezones around the world, each workout is effectively available for 50 hours. The first timezone in which a new day begins is at Christmas Island (GMT+14) in the Pacific Ocean. The same day starts 26 hours later in the last timezone at Baker Island (GMT-12) in the Pacific Ocean. The end of the day at Baker Island is therefore 50 hours after that date first started at Christmas Island. Each workout will therefore be available during a full 50 hour window.

Visit the website here for full details and for free workout downloads.

RIDE ON!

Coach Shayne Attains Top National USA Cycling and Training Peaks Certifications

After over a year of education and testing, GC Coaching’s Owner and Head Coach Shayne Gaffney has become 1 of 3 coaches in New England and 1 of less than 75 coaches in the United States to attain his Power Based Training Certification furnished by USA Cycling.  This is a massive honor and achievement and will benefit all of the athletes coach Shayne works with.  Coach Shayne has also passed the Training Peaks level 2 certification and has become 1 of only 120 coaches in the world to achieve this.

Shayne is currently only accepting Intermediate, Advanced, and Professional athletes.

New Monthly Price Plan Structure

The new monthly price plan structure is as follows:

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Monthly_Plans

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Our new plan structure aims to provide more opportunities for athletes who are searching for flexible budget options. They are all-inclusive ranging from intermediate athletes, to those who are advanced and professional, requiring more on-demand feedback and analysis.

 

HOW TO RECOVER BETTER, FASTER

Editor’s note: this is #4 in a series of articles focused on training advice for Zwifters. In each article, coaches bring their experience their experience to the table and answer a single question. Here is this week’s…

WE ALL KNOW THAT PROPER RECOVERY IS AN ESSENTIAL PART OF ANY TRAINING PLAN. WHAT CAN I DO TO “BOOST” MY RECOVERY: THAT IS, RECOVER MORE AND RECOVER FASTER?


RICHARD STERN, RST SPORT

Your recovery starts prior to you finishing your current training session, since you want to be eating and drinking through that current session or towards the end.

Guidelines for Eating and Drinking

If you’re on the turbo trainer, Zwifting away, it’s quite likely that the session has been intense. This will have eaten into your glycogen stores (the body’s carbohydrates) and they will need replacing. If the session has been less intense you may need more ‘mixed’ foods. Evidence shows that consuming 1.0 to 1.5 grams of carbohydrate per kilogram of body mass (e.g. 70 to 105g if you weigh 70 kg/154 lb) within an hour of finishing will help you recover faster. Additionally, consuming up to 1.5 times the amount of fluid lost in session will help you rehydrate (make sure the fluid has electrolytes in). To calculate your lost fluid, subtract your post ride (nude) mass from your immediate pre ride (nude) mass and multiply that number by 1.25 to 1.5. This is the amount (in litres) you should aim to drink. For example, if you started your session at 70 kg, and finished at 68.5 kg (1.5 kg difference) you should aim to drink 1.875 to 2.25 L of fluid. This fluid could be combined with some of the carbohydrate you’ll need.

It’s also important to get some protein in after exercise, although the evidence shows that carbohydrates are far more important.

Other ways to help your recovery process are to gently cool down on the bike, maybe doing some post-ride stretches/yoga, and perhaps even getting in a cheeky quick nap if you’re really tired! Last: don’t make your session too intense. Try to finish some/most sessions with something to spare, rather than being on your knees!


ROB MANNING, TAILWIND COACHING

Training stress created by riding, intervals, and accumulated fatigue pushes your body beyond its comfort zone. During recovery, your body makes itself stronger in order to handle increased training demands in the future. You can help support your body by adding a couple of tricks to your arsenal.

1: Sleep! Your body needs rest to rebuild. The more and harder your training, the more sleep you need to recover from that effort.

2: Eat! When you’re expending thousands of calories doing intervals, you have to replace them. It’s ok to run a few hundred calorie deficit if you’re trying to slim down, but being a thousand calories short will hurt your ability to get stronger. Make sure those calories come in the form of muscle building proteins and high-quality carbohydrates to replenish all the muscle tissue you beat up during training.

3: Supplement! Training takes a LOT out of you. Supplementing with essential nutrients can enhance your body’s natural recovery processes. Some of my favorite supplements are BCAAs, Glutamine, Vitamin C, Creatine, magnesium, zinc and a high-quality protein supplement. Each one has specific biochemical effects and can improve your ability to recover from a hard workout block.

4: Move! Most people think recovery is all or nothing, but moving is a great way to help your body recover. I tell my back injury patients that moving helps to push inflammation out of tissues and prevent muscle stiffness and shortening. Athletes are no different. The occasional recovery ride or even a walk with the family dog can help to loosen and flush out your legs, getting you ready for the next big block.

Don’t neglect your recovery! You wouldn’t want to put in hours of quality work just to sabotage it by wasting your recovery time.


SHAYNE GAFFNEY, GC COACHING

Proper recovery comes down to three things for me: diet, hydration, and rest (sleep)… I haven’t found there to be a magic “boost” or anything otherwise.

Diet: Protein and carbohydrates are paramount for recovery, especially at the right time.  Hoffman and Falvo (2004) found the best protein to consume after exercise is whey protein, since it has the highest rate of absorption, and in the 10-20g range, because your body can only absorb approximately that much per hour.  Overnight, casein protein works best as it has the slowest absorption rate.  In between, soy, egg, meat, etc. proteins are best as they have a medium absorption rate.  Carbohydrates should also be consumed directly after exercise when they will be absorbed best by the body, the amount continues to be up for debate, but it is generally accepted that 1-2g/kg of bodyweight is sufficient after a long and intense workout.  Protein and carbohydrates should be consumed simultaneously as they have a synergistic absorption relationship.

Hydration: Hydration levels have an effect on many things, including recovery.  The next time you ride in the heat or do a longer and more intense Zwift ride, I recommend figuring out your sweat rate.  This will give you a better idea of how much fluid you should be consuming on the trainer / in the heat and will prevent dehydration from occurring and a resultant decrease in recovery rate.

Rest: The highest release rate of growth hormone and muscle repair occurs when we are sleeping.  Sleeping is also important for mental acuity (should I attack or not!?) as well as motivation, so if you can only do one thing for your recovery, get some shut eye!  As the old adage goes “Don’t stand when you can sit, don’t sit when you can lay down, and don’t lay down when you can sleep.”


TROY DELFS, MOMENTUM CYCLING

Cyclists as a whole tend to be a bunch of ‘Type A’ overachievers: athletes who regularly push themselves to the limit and keep close track of their weekly data like ride time, distance, elevation and training stress score (TSS). These are all very important metrics and if you want to become a great rider, you do need to put in a significant amount of quality saddle time.

However, to benefit from your hard workouts, you need to allow your body sufficient time to rest and recover.  Recovery can be enhanced by things such as good nutrition, compression wear, ice baths, massage, yoga and numerous other recovery tips and tricks. To me however, there is only one recovery method that really matters and that is SLEEP!

Sleep is the most underrated pillar of health and the one that is most often neglected.  The amount of sleep required each night may vary by athlete, but I can bet that almost every person reading this post does not get enough sleep on a regular basis. A good night’s sleep or a quality nap provides your body with, among other things, a surge of Human Growth Hormone, which aids in muscle regeneration.

If my athletes are ever feeling overly fatigued or on the edge of illness and they don’t feel like riding then I always suggest they listen to their body and take a pass on the workout. What I do demand of them in this situation, though, is that in lieu of their ride they lay down and have a nap instead of riding.

So, next time you are having a post ride espresso with your training partners, instead of bragging about who put in the most K’s last week, I suggest that you also brag about who put in the most ZZZ’s!

This was originally posted on ZwiftBlog.

Everything You Need to Know About a Broken Collarbone

You hear it. The awful sound of carbon snapping and bikes and bodies scraping along the road. You are now flying through the air, having detached from your bike completely, launching head first towards the ground. Suddenly you come to a stop, sit up to dust yourself off, and upon standing realize something is terribly wrong. You cannot lift your arm and instead it just hangs lifeless by your side. Worse still, your shoulder is becoming more painful by the second.

A million things go through your head of what may have happened, but you take your hand and run it along your collarbone only to realize there is a large bump in it that was not there before. Unfortunately, you just joined a large contingent of other cyclists who have had to deal with broken collarbones.

Fear not though, bones will mend and your fitness will return! This post will discuss the different varieties of collarbone breaks and what is typically done to repair them to get you back on the bike as quickly as possible as well as give examples of rehabilitation exercises and a return to riding protocol.

Collarbone 101

Your collarbone (clavicle) is a long thin bone that runs from your breast bone (sternum) to your shoulder blade (scapula). Its purpose is to act as a strut between the two attachment points and the shoulder blade fixed to allow the arm to move about unrestricted. For the purpose of this article, we will divide the types of breaks it into three sections: medial (towards the breast bone), shaft, and lateral (towards the shoulder blade). These are the three places the bone can break or fracture, with the severity and location of the break dictating what is done to expedite healing.

Dealing With a Broken Collarbone

Once the collarbone break is confirmed with an x-ray, the doctor will recommend seeking further advice from an orthopedic specialist. Upon meeting with the orthopedist, they will advise you either to go under the knife and have the collarbone reduced surgically with plates and screws. If the pieces of bone have not separated far and are relatively lined up well you are luck and will not require surgery.

Non-surgical

If you are fortunate and the pieces of collarbone are relatively close together and line up well, you will be placed in a sling for 6 to 10 weeks. Every case and orthopedist is different – normally you will be instructed to keep your arm and shoulder as still as possible to encourage the two pieces of bone to mend with the only exercises being pendulums and possibly passive range of motion to discourage the shoulder from freezing.

Surgical

In other cases, surgery is necessary because the two pieces of bones are separated so much and/or are not lined up well.

recovering-from-a-broken-collarbone-part-1-05117-pre-op

Here is my collarbone post-crash. As you can see, the two pieces of bone are very far apart and not lined up well at all. Surgery, here I come.

Surgery is done as soon as possible and involves placing a plate along the length of the collarbone to reinforce it, and screws to align the bones up again and keep them in place. This is called a collarbone O.R.I.F. (Open Reduction Internal Fixation).

recovering-from-a-broken-collarbone-part-1-05117-post-op

Here is my collarbone after the surgery. You can see the surgeon used a plate and screws to affix my collar bone back together to allow it to heal properly.

Similarly, once the surgery has been performed you will be placed in a sling for a set amount of time, but can usually progress faster and move your arm more as the metal plate is providing structure and support for your collarbone. Again, each case and surgeon is different.

Rehabilitation Exercise Suggestions

Once you get the clear from the surgeon to remove the sling and begin using the arm again, you can begin to work on regaining your lost range of motion and strength. You will also usually be sent to physical therapy for expert rehabilitation and guidance. The following is what I recommend to my patients, but should only be followed after being cleared by your surgeon and/or physical therapist. You can perform a Google image search and find pictures of all of these.

Range of Motion Exercises

  • Pendulums: Perform two minutes each of front to back, side to side, and both clockwise/counter clockwise circles.
  • Supine shoulder flexion with cane: Perform 2 x 20 reps staying in a pain-free range of motion.
  • Supine shoulder external rotation with cane: Perform 2 x 20 reps staying in a pain free range of motion.

Ideally, perform these exercises two to three times per day until functional range of motion is regained.

Strengthening Exercises

  • Sidelying external rotation: This exercise helps strengthen the rotator cuff.
  • Prone “I”, “T”, “Y”, and “W”: These exercises help with middle back strength and to regain scapular stability. Start on a flat surface and then progress to a ball.
  • Standing shoulder flexion and abduction: These help to strengthen the deltoid and regain functional reaching.
  • Rows: Either with bands, cables, or machine. This helps to increase arm and middle back strength. Be sure to focus on engaging the muscles between the shoulder blades and to keep your neck relaxed.
  • Lat pulldown: Either with bands, cables, or machine. This helps to strengthen the latissimus dorsi which is involved with many shoulder motions.
  • Wall push-ups: These help to maintain pectoral and deltoid strength. Start on the wall and as you feel stronger gradually lower the surface until you reach the floor.
  • Shoulder wall flexion: This helps to regain functional overhead motion.

Ideally, these exercises should be performed two to three times per week. Always keep within a pain-free range of motion and be sure to not push into pain. Also, start with just the weight of your arm until you can perform the exercise through the entire range of motion. After this is accomplished, start off with very light weights and gradually progress until functional strength is regained.

Resuming Riding

Resuming riding can occur anywhere from 3 to 12 weeks after a collarbone fracture depending upon:

  • The type of rider you are. Professional cyclists have a contract to uphold and need to keep themselves in tip-top shape to be re-signed next year. For this reason, you will hear of some professionals returning to training in less than 3 weeks and competition 4 weeks, whereas recreational riders usually returning around 15 weeks1.
  • How the fracture was repaired. Going the surgical route usually means a return to training sooner than the non-surgical route. However, this is not a guarantee, especially if the surgeon is conservative, or if the fracture sustained is serious.
  • Aggressiveness of the treating doctor’s protocol. The more aggressive the protocol, the quicker you will be able to resume training.

Once you are cleared by your doctor to resume riding, you will have lost a significant amount of fitness which can vary depending upon how long of a break you needed off the bike. Fitness lost will come mainly from your cardiovascular system and more so from your body’s ability to utilize oxygen, aka VO2 Max, to the tune of a 16 percent decrease in VO2 Max after a three month hiatus. You will also lose mitochondrial density, overall blood volume, and possess a decreased Functional Threshold Power (FTP).

With that being said, do not assume you can begin repping out 20 minute efforts at your pre-injury FTP, or have the power to create a break and maintain the gap your first race back. Regaining your fitness usually takes as long as losing it, so if you needed to take 8 weeks off the bike, you can safely assume it will take 8 weeks to get back to your previous fitness levels. Fortunately, the more fitness you have pre-injury and the longer you have been an athlete will result in a less fitness loss and a slower decline.

Getting Back in The Saddle

Once you get the nod to return to cycling from your doctor, there are a few key steps you can take to make your transition back to the bike as smooth as possible.

Indoor Riding

Your first ride will probably be on a stationary trainer as you will likely still be in your sling. Have a friend, teammate, significant other, etc. set your trainer and bike up for you in a comfortable space that has lots of windows, a television, fan and as many other creature comforts you need as you will be spending at least the next few weeks on the trainer. You should have zero expectations for the first ride except to get your legs to turn over in circles again. I would also suggest keeping the output in the active recovery zone until you can comfortably spin for an hour. Since you will be in your sling riding, expect the need to either stop and stand up, or sit up to relieve pressure from your bottom and give your other arm a rest from holding you up.

Once you can spin for an hour, you can then begin to increase the intensity of the rides. Here is the blueprint I suggest:

  • Warm-up: 15 minutes steadily progressing from Active Recovery zone to Endurance zone
  • Main set: 2 x 10 minutes at Endurance zone with 5 minutes easy spin between
  • Cool-down: 10 minutes at Active Recovery zone

You should ramp up the time spent at Endurance zone slowly; 2 x 10, 3 x 8, 3 x 10, 3 x 12, etc. spinning easy for half of the active time between sets. Keep the main set at Endurance zone until you can comfortably spend an hour in it.

Outdoor Riding

Once you receive clearance to remove your sling and place weight through your arm again, you can usually resume riding outdoors again. The following is what I did my first few rides back and what I suggest to my athletes:

  • Choose short loops. Performing short loops close to home instead of long out and back loops will provide you with the opportunity of stopping at multiple points if your shoulder becomes sore and tired. If you feel good, do more than one loop.
  • Select roads that are smooth. Riding over potholes and rough pavement will not feel good for a while. The better the pavement is, the longer your ride can be as your shoulder will stay fresher.
  • Keep the elevation gain minimal. Standing up places greater stress through the shoulders and arms which will lead to faster fatigue. Choosing flat routes will allow you to stay seated longer and will keep your shoulder from tiring out.
  • Group riding. Riding in a group, and especially racing, is going to take time as you need to regain your confidence in your ability to bump shoulders and push off other riders. I suggest riding only with those who you trust and can predict what they will do. Doing so will allow you to relax more and give you the opportunity to call for a rest break if your shoulder becomes sore.

Breaking your collarbone may feel like the end of your racing and riding career, but I promise you it is not. If you can keep your head up, stay patient, and not become discouraged once you start riding again, it is amazing how quickly your fitness will return. For me, breaking my collarbone wasn’t the end, rather the beginning!

Resources

  1. Taylor, F., Watts, A., Walton, M., & Funk, L. (2013, June 14). Return to Biking following Clavicle Fracture Fixation. Retrieved May 04, 2016, from https://www.shoulderdoc.co.uk/news/view/1614
  2. O’Mara, K. (2014, March 27). How Long Does It Take To Get Out Of Shape? | Competitor.com. Retrieved May 04, 2016, from http://running.competitor.com/2014/03/training/how-long-does-it-take-to-get-out-of-shape_70267

Downloading Workouts to Zwift from Training Peaks

You will notice a .zwo file attached to your workouts
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To use the custom workout file, click the link on the paperclip on the workout and save the .zwo file to your computer’s /Documents/Zwift/Workouts directory. Now when you start up Zwift you will see the workout  under the Custom Workouts category in the workout picker.
And remember, the custom Zwift workouts are here:
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Then:
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For those using the iPad / iPhone versions, read this for directions: http://zwiftblog.com/copy-workout-files-zwift-ios/

Zwift Workout: Breakfast Returns (30/30s) 🤢

With race season rapidly approaching for those of us living in the Northern Hemisphere, it is time to leave the Base Phase and begin adding in the supra-threshold efforts that the Build Phase brings.  A 30/30 workout is one of the most effective ways I have found to improve an athletes anaerobic prowess, lactate clearance, and ability to produce the necessary power during a criterium, twisty TT, or stochastic group ride / road race.

WARM-UP:

10 minutes gradually increasing your power and cadence, then 3x 30 seconds @110+ RPM @115% FTP with 30 seconds @Active Recovery to ready the legs, and finally 2 minutes free ride to ready the mind.

MAIN SET:

-3x (10 minutes alternating between 30 seconds @130% FTP @110 RPM, and 30 seconds @70% FTP @65 cadence).

– Stay in the same gear for the 30 second OFF interval, just slow the cadence down to produce less wattage. Then JUMP hard and fast to get back up to the 30 second ON interval wattages in the same gear.

-Cool-down then stretch!

HOW TO DO THE WORKOUT:

To use this custom workout file, click the link below and save the .zwo file to your computer’s /Documents/Zwift/Workouts directory. Now when you start up Zwift you will see this workout (called “Breakfast Returns (30/30s)”) under the Custom Workouts category in the workout picker.

Download Here

WE’RE HIRING!

GC Coaching is looking for an experienced cycling coach!

TITLE: Associate Cycling Coach

REPORTS TO: Head Coach (Shayne Gaffney)

FLSA STATUS: Commission Only (paid monthly per athlete you coach)

MINIMUM REQUIREMENTS:

  • USA Cycling Level 2 certified coach, or higher
  • Category 3 racer, or higher
  • Bachelors degree, or higher, in exercise physiology, biology, or equivalent
  • Current background check and Safe Sport certification through USA Cycling

PREFERRED EXPERIENCE / SKILLS:

  • Experience using Training Peaks
  • 1-2 athletes proven to have prospered under your coaching supervision, with accompanying data files, race results, and letter of recommendation / testimony
  • the ability to motivate others
  • excellent communication skills.
  • the ability to give tactful, positive advice and constructive criticism
  • organisational and planning skills

ABOUT US:

Based in Woburn, Massachusetts, we offer cycling coaching services to many disciplines including  road, track, cylcocross,  mountain biking, BMX, and triathlon. Through personalized training programs, we work together with our athletes to customize the right program for them to reach their goals.

What separates GC Coaching from other coaching organizations is the level of personal communication our athletes receive. By combining our coaches personal passion for cycling with their background in health and fitness, we provide consistent feedback and ongoing coaching updates so our athletes always confident and know what to reach for next.

Our philosophy is fitness equals consistency, over time.

APPLYING:

All interested candidates should send a letter of introduction and their work/education and athletic resumes to: info@gaffneycyclingcoaching.com

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Zwift Workout: The Baffling Beau 😘

This is one of my favorite classic anaerobic workouts to help develop that top end power.  This workout is best done towards the end of your Base Phase and during your Build Phase after you have a solid aerobic platform to work with.  This workout is 1 hour long.

WARM-UP:

10 minutes gradually increasing your power and cadence, then 3x 30 seconds @110+ RPM @115% FTP with 30 seconds @Active Recovery to ready the legs, and finally 2 minutes free ride to ready the mind.

MAIN SET:

Set 1: 10x (40 seconds @Anaerobic @110+ RPM w/ 20 seconds @Active Recovery Zone @comfy cadence)

-Rest for 5 minutes

Set 2: 10x (30 seconds @Anaerobic @110+ RPM w/ 30 seconds @Active Recovery Zone @comfy cadence)

-Rest for 5 minutes

Set 3: 10x (20 seconds @FULL GAS @110+ RPM w/ 40 seconds @Active Recovery Zone @comfy cadence)

-Cool-down then stretch!

-Happy Valentine’s Day! 😘😘😘

HOW TO DO THE WORKOUT:

To use this custom workout file, click the link below and save the .zwo file to your computer’s /Documents/Zwift/Workouts directory. Now when you start up Zwift you will see this workout (called “Inverse Sweet Spot w/ Bursts”) under the Custom Workouts category in the workout picker.

Download Here

Zwift Workout: Inverse Sweet Spot w/ Bursts

This workout involves A LOT of time spent at Sweet Spot (SST), so be ready to sweat!  Workout time is 1 hour, 6 minutes, and 10 seconds with a TSS of 76.

WARM-UP:

10 minutes gradually increasing your power and cadence, then 3x 30 seconds @110+ RPM @115% FTP with 30 seconds @Active Recovery to ready the legs, and finally 2 minutes free ride to ready the mind.

MAIN-SET:

This workout consists of decreasing interval lengths @SST with a burst @VO2 Max at the end of each one.  So, this will start off moderate, become difficult, and finish down-right nasty by the end!

COOL-DOWN:

Gradual decrease in power and cadence, then stretch!

HOW TO DO THE WORKOUT:

To use this custom workout file, click the link below and save the .zwo file to your computer’s /Documents/Zwift/Workouts directory. Now when you start up Zwift you will see this workout (called “Inverse Sweet Spot w/ Bursts”) under the Custom Workouts category in the workout picker.

Download Here