WhittleFit group rides: week commencing 11th January 2021

 

This weeks sessions return and are short & sharp, with a 45min tempo-style session on Tuesday morning and a slightly easier than normal 60min session on Thursday  evening (due to the 7th race in the Welsh Grand Tour series on the 16th January). As always, the sessions are open for all, not just WhittleFit athletes.....and they're FREE! 346068 hauteroute PR 07 f1b40e original 1581960797 e1582294681311

  • Tuesday 12th January: Tempo Tuesday (6:30am) Watopia Pretzel course 
  • Thursday 14th January: Threshold Thursday (6:05pm) Lady Liberty course 

And here are the details of each session: 

  • Tempo Tuesday: A 45 minute no-drop group workout where the majority of the work is a tempo effort with the occasional splash of sweetspot or threshold work. We all do the same session (written by me), but we do it at our own intensities based on our functional threshold power (FTP), and by the magic of Zwift we all stay together. These sessions are great for boosting your FTP without destroying you, so you’re able to back up these sessions with your other planned sessions if you so wish, and also, they won’t be overly detrimental to your immune system. I will send out a separate email to the people who accept the invite for this ride as I need to send out the workout file and give instructions on downloading this file and how to join the meet up (it’s slightly different to joining a normal meet up).
  • Threshold Thursday: Todays session is a 60 minute no-drop workout where we will be working on improving our functional threshold power (FTP) by working at threshold, sub-thresold and supra-threshold intensities. This is a tough session, tougher than our Tuesday session and you should go into this session slightly rested to get the full benefit. As with the Tuesday session, a separate email will be sent out to the athletes who accept the invite for this ride as a workout file needs to be downloaded.

If you have a Zwift account and fancy joining in with one of our group sessions, drop us a message at CONTACT US and we'll get you all set up!

Top tips for training and racing in 2021!

 

2020 was an incredible year, for all the wrong reasons! And without delving too deeply into COVID and the corona virus, 2021 is now here and how we progress going forwards is the key point for today. Let's have a very quick look at how you can improve your athleteic performance this year and how your training might be structured (or how you might view it through a slightly different lens this year):DOQNqX4WkAAg2RX

  • Goal setting: with a New Year it's so easy so set massive race goals. In turn, to achieve big goals, you need big training. With so much uncertainty right now, setting massive goals can come back to bite you. The quickest way to failure is to set impressive goals which are outside the realms of current possibility. Don't get me wrong, I'm all for dreaming big and challenging yourself, but maybe the start of 2021 isn't the time for this. 
  • Change things up: there's nothing wrong with mixing up your training for the next few months. If you don't like riding outdoors this time of year, there's nothing wrong with committing to Zwift or Trainer Road for a few months, or dowload that yoga App you've been thinking about for the last 6 months. If you want to try something different or new, now is the time to do it. 
  • KISS: Keep It Simple Stupid........don't make your training too complicated right now, there's just no need. Keep it simple, enjoy it, nail those sessions and you'll see big progressions down the line. 
  • Consistency: this is one of our favourite WhittleFit buzzwords, but it's a classic for a reason. If you commit to the process, just a little bit, day after day, year after year, you will become a more rounded athlete! Consistency is king!

WhittleFit group rides: week commencing 4th January 2021

 

Welcome back to our WhittleFit group rides and happy New Year! The sessions planned for this week are short & sharp, with a 45min tempo-style session on Tuesday morning and a 60min session on Thursday  evening. As always, the sessions are open for all, not just WhittleFit athletes.....and they're FREE! race header

  • Tuesday 5th January: Tempo Tuesday (6:30am) Petit Boucle course 
  • Thursday 7th January: Threshold Thursday (6:05pm) Royal Pump Room 8 course 

And here are the details of each session: 

  • Tempo Tuesday: A 45 minute no-drop group workout where the majority of the work is a tempo effort with the occasional splash of sweetspot or threshold work. We all do the same session (written by me), but we do it at our own intensities based on our functional threshold power (FTP), and by the magic of Zwift we all stay together. These sessions are great for boosting your FTP without destroying you, so you’re able to back up these sessions with your other planned sessions if you so wish, and also, they won’t be overly detrimental to your immune system. I will send out a separate email to the people who accept the invite for this ride as I need to send out the workout file and give instructions on downloading this file and how to join the meet up (it’s slightly different to joining a normal meet up).
  • Threshold Thursday: Todays session is a 60 minute no-drop workout where we will be working on improving our functional threshold power (FTP) by working at threshold, sub-thresold and supra-threshold intensities. This is a tough session, tougher than our Tuesday session and you should go into this session slightly rested to get the full benefit. As with the Tuesday session, a separate email will be sent out to the athletes who accept the invite for this ride as a workout file needs to be downloaded.

If you have a Zwift account and fancy joining in with one of our group sessions, drop us a message at CONTACT US and we'll get you all set up! 

WhittleFit group rides: how to join our Zwift rides

 

You may have seen on social media that we've been running Zwift group workouts since March this year, and they've started to become really popular with our WhittleFit coached athletes and non-coached athletes alike. The sessions are designed to work on different aspects on your phsiology each week and are set to your individual intensity levels via the magic of Zwift. We also all stay together as a group, so no one gets dropped or left behind.346068 hauteroute PR 07 f1b40e original 1581960797 e1582294681311

The biggest question we get is "How do I join in?".  Here's a simple breakdown, with the instructions you need to join in with our coached group Zwift workouts. 

  • Step 1: you need to follow "Mark Whittle (WhittleFit)" on Zwift (via the Zwift Companion App)
  • Step 2: once you follow Mark Whittle, we can then invite you to the Tuesday and Thursday group sessions
  • Step 3: you then accept the invite on your Zwift Comapanion App for the sessions that you'd like to do:
    • Tuesday session: Tempo Tuesday (6:30am) different course each week 
    • Thursday session: Threshold Thursday (6:05pm) different course each week 
  • Step 4: we then send you the workout file (.zmo.xml file) for the session you've signed up for
  • Step 5: you download the .zmo.xml file to your computer or laptop (not iPad), you can follow this video, it tells you where to place the downloaded file on your computer
  • Step 6: on the day of the workout:
    • Log in to Zwift
    • Connect Sensors press Lets Go
    • 5 minutes before workout start time press Ride
    • Bottom left press Join Meet Up (you won’t see this until 5mins before the start of the event)
    • To follow the set workout ride, you now press Menu
    • Select the Workouts icon on the right hand side of the screen
    • Select the Training Peaks custom workout tab on the workout list
    • Select [WhittleFit] Tempo Tuesday session or Threshold Thursday session
    • Press Workout
    • On next screen press Back and this will take you back to the meet up screen 
  • Step 7: you are now ready to ride!
  • Step 8: you will be on a virtual turbo trainer before the ride starts, once the countdown reaches zero start pedalling and enjoy the session! 

And here are the details of each session: 

  • Tempo Tuesday: A 45 minute no-drop group workout where the majority of the work is a tempo effort with the occasional splash of sweetspot or threshold work. We all do the same session (written by me), but we do it at our own intensities based on our functional threshold power (FTP), and by the magic of Zwift we all stay together. These sessions are great for boosting your FTP without destroying you, so you’re able to back up these sessions with your other planned sessions if you so wish, and also, they won’t be overly detrimental to your immune system. I will send out a separate email to the people who accept the invite for this ride as I need to send out the workout file and give instructions on downloading this file and how to join the meet up (it’s slightly different to joining a normal meet up).
  • Threshold Thursday: Todays session is a 60 minute no-drop workout where we will be working on improving our functional threshold power (FTP) by working at threshold, sub-thresold and supra-threshold intensities. This is a tough session, tougher than our Tuesday session and you should go into this session slightly rested to get the full benefit. As with the Tuesday session, a separate email will be sent out to the athletes who accept the invite for this ride as a workout file needs to be downloaded.

If you have a Zwift account and fancy joining in with one of our group sessions, drop us a message at CONTACT US and we'll get you all set up! 

WhittleFit group rides: week commencing 28th December 2020

 

We are back! Hope you all had a great festive break! The WhittleFit group bike workout rides return this week with rides on some new courses in Watopia. The  sessions are short & sharp, with a 45min tempo-style session on Tuesday morning and a slightly easier than normal 60min session on Thursday  evening (due to the 6th race in the Welsh Grand Tour series on the 2nd January). As always, the sessions are open for all, not just WhittleFit athletes.....and they're FREE! road to ruins header

  • Tuesday 29th December: Tempo Tuesday (6:30am) Serpentine 8 course 
  • Thursday 31st December: Threshold Thursday (6:05pm) Beach Island Loop course 

And here are the details of each session: 

  • Tempo Tuesday: A 45 minute no-drop group workout where the majority of the work is a tempo effort with the occasional splash of sweetspot or threshold work. We all do the same session (written by me), but we do it at our own intensities based on our functional threshold power (FTP), and by the magic of Zwift we all stay together. These sessions are great for boosting your FTP without destroying you, so you’re able to back up these sessions with your other planned sessions if you so wish, and also, they won’t be overly detrimental to your immune system. I will send out a separate email to the people who accept the invite for this ride as I need to send out the workout file and give instructions on downloading this file and how to join the meet up (it’s slightly different to joining a normal meet up).
  • Threshold Thursday: Todays session is a 60 minute no-drop workout where we will be working on improving our functional threshold power (FTP) by working at threshold, sub-thresold and supra-threshold intensities. This is a tough session, tougher than our Tuesday session and you should go into this session slightly rested to get the full benefit. As with the Tuesday session, a separate email will be sent out to the athletes who accept the invite for this ride as a workout file needs to be downloaded.

If you have a Zwift account and fancy joining in with one of our group sessions, drop us a message at CONTACT US and we'll get you all set up!