Living Jackson

Benefits of cycling

Zwift Group Workout: HIIT Intervals | Train With GCN

– Welcome to the GCN Zwift Group Workout, Race-Winning HIIT Interval Session. I’m gonna be completing this on an Elite Drivo smart trainer. It’s about an hour long. Starts off with a 10-minute warm-up. And in a few moment’s time, I’ll talk you through exactly
what is gonna lie ahead. And all this is gonna be taking place in Richmond, Virginia, in a virtual world, of course, on the World Road Championships circuit, back where Lizzie Deignan won her title and of course, back where
Peter Sagan won their title. The first part of the workout is basically to gradually warm up over a 10-minute period. They’ve thrown this on Zwift. You’ve got all your power zones there. So I need to be riding at around 150 RPM. Now the wonderful thing about the group workout is that regardless of the energy or the power that you’re putting out, you will stay within the group. So somebody could be producing a hefty 1,000 watts. Somebody else, a more modest
300 watts, for example. But as long as you don’t stop pedalling and drop out of the group, we will all stay together. Look at this. A nice peloton of GCN jerseys. So what is a high
intensity interval session? Basically, it’s a sort of session that’s broken up into composite parts, a blend of real high
threshold work intervals and also low intensity as well. And the great thing about these sessions, especially when they’re nudging north of 40 minutes to an hour, is they can be quite monotonous. Not so much on Zwift, of course, but those little efforts really break up the hour, allowing you to focus and it’s far more interesting a session. And from a physiological point of view, you’re gonna get a lot
more out of it as well. So I’ll just need to knock
it down a little bit. Can tell how keen I am. There we go. And this warm-up for 10 minutes, this is graduated. And if you’re just
watching this on YouTube, you’re not riding to power, well, the warm-up, your kind of perceived effort level of between two and five, gradually building up. And then when we hit 10 minutes, we’re gonna do some high cadence bursts just to get ourselves ready for what lies ahead. So we’re gonna do one minute at 110 RPM, really spinning the legs. But not too hard in terms of effort. So I guess around an effort
level of six or seven, spinning the legs. Then knock it back again for a minute and knock it back up, some high cadence drills. We’ll do that for six minutes, and that is when the session itself will commence, and by that
point, all being well, you should be warmed up. I’ve got fan here. If you’re at home, make sure you’ve got a place
that’s well ventilated. Make sure you’ve got towel on board ’cause believe you me, you’re gonna be doing
some serious sweating and plenty of hydration as well, because this session is an hour long. If you’ve got two big
bottle cages on your bike, it’s worth putting two bidons on or at least having another
one within easy reach. So hydration, absolutely crucial, and ventilation as well. So, still around seven minutes. It’s a warm-up, so gradually increase it. Then let’s talk about the HIIT element of this session. So first up, following the high cadence drills, as you can see on the left-hand side here, we’re gonna do 30 seconds pretty much flat out, and for me, that’s gonna be nudging 400 watts. My FTP is around 300 watts. Then you’re gonna drop back down for three minutes and hold it at or around or just above your functional threshold power. And for those of you not using power, that’s gonna be a perceived effort level of around eight. And then, after three minutes, gonna have a 10-second sprint before a very welcome four minute rest riding at half that power. So perceived effort of around five, and that will enable you to recover for the next round, and there are five blocks of what I’ve just described. So just to repeat, 30 seconds flat out, three minutes at or
around FTP or just over, 10-minute sprint, then four minutes recovery, and at the end, a nice 10-minute cool down. So, and all on this classic Richmond,
Virginia world circuit. Now the circuit, when it first came out, got a fair bit of stick, but it provided us with
some of the most dramatic and exciting racing, very
much like the classics like the Tour of Flanders. And the atmosphere of the Worlds was absolutely electric. And the course, completely rendered in this virtual world, even on the pave sections
as well, we’ve got here. So, I’m just gradually
increasing my effort, subconscious now, I have my breathing a little bit more. And because this session is so hard, you know, the right warm-up
is absolutely crucial. So, the cadence burst is
what we’re gonna do next. Little while yet. As you see, everything is
laid out clearly for you. All my metrics are on the screen. So I got my speed, distance travelled, elevation, time, I got my heart rate, got my cadence, and I’ve got my power there as well. I’ve got the countdown just on the right-hand side, how much is left of the warm-up. Again, I just need to
nudge it back a little bit. I think it’s those two
cups of coffee that I had. Just knock it back. Just hope I’ve set my FTP right, otherwise it could be a bit painful. So. A group workout, the concept is fantastic. Doing the same session with a like-minded group of people. But regardless of ability,
this is for everybody. Nothing wrong with doing
a workout by yourself. You can do workout mode. You can select from
numerous options on Zwift. Tailored workouts and tailored long-term
training plans as well. And the one we’re using today is one of Dan Lloyd’s ’cause we’ve got 32 GCN sessions, four from Tom, four from me, four from Simon, four from Dan. And we’re using the race-winning efforts. So these really are the sorts of efforts, okay, will help replicate riding a race. Well, as I said, this is a
session that is for everybody. Don’t need to race. Whatever your objective in cycling, whether it’s just wanting to ride for a few miles the first time, maybe drop a little bit of weight or aiming to ride a sportive, this sort of session will definitely set you
off on the right foot. Brutally hard, don’t get me wrong. The great thing about the workout element, the group workout is that you can do it with a group of people, and nobody’s gonna be off the front and nobody’s gonna be off the back. But a word of advice, don’t stop pedalling. If you stop pedalling, you will risk losing
your place in the group. And if you drop below six metres behind, gonna have to chase to get back on. Definitely don’t wanna be doing that. Look at us all there. 120 people. That’s great. So two minutes and 25 left of the warm-up. So there we go. There’s my kind of zone I’m aiming for, just to the left-hand side in the grey at 200 watts. It’s a lovely graduated warm-up. You can really focus on what is ahead. And the wonderful thing about the palette that we’ve got here, you can see everybody around
you that you’re riding with, you can see whereabouts
in the course you are on the right-hand side. Zwift have updated that in recent months. It’s far clearer. You can just see, we’re just heading toward
that famous (mumbles) leg on the Richmond circuit. We’ll be doubling back on ourselves. This was used for the TT as well. Elements of the course, of course, used for time trial as
well as the road race. All your metrics nice
and centre, very clear. And then your kind of power curve along the bottom of the screen as well. And then what is coming up on the left-hand side. Everything is clear, allowing you to focus as best you can on the job at hand. So. So we’re coming up very
soon, just over a minute, for our first high cadence drill. So again, not going too deep. Just gonna nudge it onto the big one in readiness for the first of the drills, which is coming up in just under a minute. So spin your legs, effort level of about six or seven. Don’t need to go too deep. So for me, that’s 225 watts. So effort level of six or
seven for the rest of you. Just spin those legs. You shouldn’t really be feeling a burn. You should start to
feel the bite of effort ’cause we are, the first effort is a 30-second pretty much flat out sprint. Way above your FTP. And this sort of session, very good for improving
your FTP, your endurance. Also, explosivity as well, ’cause you have those
10-second bursts as well. So this session really has
something for everybody. So 11 seconds to our first high cadence drill. Okay. Here we go. Get it up. Let’s hold it there, 110. There we go, then we’ve got
a minute rest after this, so spin. So not too much power. Just spin those legs. This sort of session really instils a bit of discipline as well in controlled riding. It’s structured like this for a reason, so stick to it as best you can. And that’s why these plans are so good. There is something for everybody, whether you wanna improve
your explosive power, your ability to make efforts on climbs, time trialling, improving your FTP, sprinting. I kinda lost count of how
many sessions there are. But the cool thing about
workout mode on Zwift is you can actually
design your own as well. Drag it across from another training plan, like TrainingPeaks for example. You can bring it across and drop it in. Bang, that’s first one done. Drop it in or use a very easy drag and drop palette built into Zwift to create your own bespoke training plan. Or of course, select a group workout and jump in. And in relation to
joining a group workout, obviously, pretty easy. You can either do it on
the Zwift mobile app. Just select event and simply join. Now the group workouts are for everybody. So they’ll have a little
brown E signifying. So obviously, other open events are generally based on category, but workouts are for everybody. Just click join and basically held in the pen very much like any normal event on Zwift. This is just knocked my power down. It’s a thing, talking and riding. So, very easy to enter. And as I said, riding along with a group
of like-minded people, doing the same session, but through no fear of
actually getting dropped. So. More power. (mumbles) Put a bit
more power, here we go. I think I’ve talked over, we should be spinning now, so apologies for that. I’m gonna stop waffling
and focus on the session. (chuckles) So 30 seconds more, the next spin. Spin those legs. Think about the way you’re
riding your bike as well. The beautiful thing about riding indoors is it gives you an opportunity to think, ’cause there’s no other
outside impact factors like traffic, weather, road surface. You can focus on the way you’re pedalling. Think about your form on the bike. So we’re coming up to the end of that one. There we go, as denoted by the luminous arch. Just drop it down. You’ve gotta remember to keep drinking. It’s a definite. Yeah, ventilation and drinking when doing indoor sessions, absolutely crucial. If you don’t drink or if you don’t drink and you get too hot, it can materially affect
or adversely affect the benefits you’re gonna
get from the training, ’cause you’re just, your body won’t allow yourself or itself to push itself to the limit. So you need to make sure
your core body temperature isn’t too high. Although yes, generally, riding indoors,
you’re gonna get warmer. So that’s why you just need to make sure you’re hydrating properly. Okay. 110 RPM now, guys. Then we got one minute rest. 20 seconds left of this last high cadence drill. Watch your power. Don’t wanna go too deep just yet. Then we got a minute rest, and then it’s into the
first 30-second effort. Okay. So, just reduce the power again
back to 150 watts or so, effort level of five or six. 40 seconds or so ’til the next effort for the first of five sets of high intensity drills. And improving your FTP, improving your
neuromuscular level as well. And we’re all gonna do it together. So, just reduce that. So make sure you’re in position and ready, you’ve had a sip of your drink, ’cause it’s three minutes
and 40 seconds of pain, but it will be worth it. So, you can see that little sunrise ahead. Okay, here we go. 30 seconds flat out. I’ll adjust. Okay. Coming to the end. Okay, knock it down to just around FTP now for three minutes. God, this is gonna be hard. Okay. So, you should have bedded
yourself into this rhythm now. I’m riding at or around my functional threshold power. For those of you without a power metre, it’s around a effort level of eight. Okay? So, think about your form on the bike. Don’t grip the bars too tight. Should be a firm, but relaxed grip. Think about applying the power as evenly as you can. Okay, just knock it back a little bit. Okay, over a minute of this first three-minute section, and then we’re gonna kick it up another 25%. So I’m gonna be hovering
at about 400 watts, effort level of nine or
10 for the rest of you. This is great. All of us working together. Stay focused with your metrics. Think about this as an investment. Think about a nice cup of tea or a cup of coffee afterwards. Think about the good it’s gonna do ya. Okay. Coming toward the end. Remember, guys, big kick, 110 RPM. Here it comes! Okay, two, go! 10 seconds, done! Okay. Now it’s a rest. Back to 150 watts for me, effort level of five. That’s one of five sets of intervals out of the way, so well done. Okay. Well done, guys. Great work. Four more to go. And knock it right back. It’s important that you do this interval session, this is a high intensity interval session is about variation, breaking the ride up. And these, these rests are here for a reason. So you can recover, ’cause what you’re
doing in a HIIT session, especially after riding at 30 seconds and dropping back down, and you’re putting yourself into oxygen debt and it stretches your
cardiovascular system. And over time, you do more,
more sessions like this, you’ll basically get fitter. The definition of fitness
amongst other things is the ability to repeat hard efforts. Now most people, regardless of their fitness, could put out a reasonable
amount of power on a bike. The fitness comes in when you’re told to do it again and again and again. And that’s why there’s a
lot of repetition in here. There we go, telling me to knock it down. (mumbles) I’m used to riding hard nearly everywhere, so it’s actually quite a good discipline to actually knock it off a little bit. Here we go, just going nice. Enjoy this bit. Spin your legs. RPM of around 90. Take your breath back, focus on the next element to come. Keep an eye on your heart rate. Quite happy with mine at the moment. Get that heart rate nice and low again. And that’s why it’s important to have a well ventilated area because if you’re near where the
heat builds up too much, you’ll get what’s called heart rate float. It can go up as much as 10 or 15 beats for the same power. And obviously, there’s only so much your body can sustain for that, so you’ll get a quite
considerable distortion when you’re trying to
make the big efforts. So, again, just to repeat, those of you riding without power, effort level of about five. Enjoy this part, ’cause you’ve got a lot of
hard work still to come. But they do come around very quickly. Just gonna use this little opportunity just to get myself out
of the saddle a bit. Stretch my glutes. You can do this, it’s fine as long as you hit the power down. Can lower the cadence for a few seconds, absolutely fine. Bit of a stretch. And then we’re up to the
next 30-second interval, which is coming up very shortly, like in five seconds’ time, so focus now. Get yourself ready. Here it comes, just on the screen there. Let’s go, come on! Nearly there! Well done. Okay, now keep it constant. This is the hard bit now. This is where it really bites. Hold it at our around your FTP. You’re doing great, guys. Stay focused. Doing great. Focus on an even delivery of power. Keep an eye on your numbers. It’s a real learning curve for me as well. Trying to keep that constant. But please forgive me if I don’t talk quite
as much during this bit. Aim for about 90 RPM here. Fantastic work. So, midway through the second of five. Ticking them off as we go. This is what the other
psychological aspect to this sort of training. Just an hour on an individual trainer. Pretty brutal proposition. Jump on Zwift, break it up with different sessions, with different elements of
the session, shall I say, the hour will go by very quickly, and you get far more bang for your buck from a training perspective as well. I can just see everybody riding by with the little individual dashboards, which is really cool. I think I’m getting this dialled now, he says, spiking the power a bit. Keep drinking. Focus on the next sprint. Okay. 10 seconds now to the next sprint. There’s your marker on Zwift. I’m gonna call it the sacred sunset. Here we go! You go! (exhales loudly) Well done. Back down for another rest. Knock it off quickly. Gear down. These cadence bursts are really good. This will enable you to adapt to the different
environments out on the road. This’ll make your body far more versatile. Now as I say, it might be that if your ambition is solely to kinda lose a bit of weight, get a little bit fitter, maybe ride a long group
ride with your mates. Whatever it is, a session like this will just make you fitter, make you a far better bike rider. And if your sole aim
is to ride at one pace on a run, that’s fine. But doing this in the week, incorporating these
sessions into your regimen will make that riding easier. So you can ride far more comfortably and enjoy the ride rather than suffering, ’cause you’re pushing your
boundaries all the time, using different cadences, riding at different efforts. Makes your body far more rigorous, versatile, and resilient for whatever the road, the elements, or other riders might throw at you. So that was called race-winning efforts, which is what they replicate. This is a session that everybody can benefit from regardless of their ability, and that’s why these group
sessions are so good, because quite clearly, there’s people putting out a very wide
range of different powers, different experience levels, different ability, different objectives, but everybody’s gonna
get something out of it. It’s a great way to do it. And of course, it can be done on different environments over in Watopia, over in the new Mayan course as well that’s just been dropped. That’s great. Bit like cycling meets Indiana Jones and the Temple of Doom. I like that one. Course, the mountain course, go through the volcano. And of course, there’s a
ride London course as well, going up Fox Hill into Surrey. But here we are today in Richmond, Virginia. Now if any of you watching
are thinking, well, the Richmond, Virginia course has some climbs on it. Well because this is a session where we need to keep on top of it, it’s about race efforts, on the flank, improving your cadence, we’re avoiding the climb. So this is the Richmond course, flat version. There’s various versions or deviations on each course. Concentrate on climbs, concentrate on shorter loops. And this is the flat Richmond circuit. Of course, the full Richmond circuit, you’re taking all of those climbs. So let’s just drop the power a bit. Say, once you’re warmed up it’s easy to nudge too much power out, so these sessions riding at a set level really impose that discipline. That’s where it’s gonna become useful as a rider. It’s a really skill set to have. Again, regardless of your fitness, having discipline as a rider will help you pace when you’re pacemaking on a long ride or on a long climb. And the ability to understand your body, regardless of what you’re doing is just as important as being fit. You know your boundaries. You know how to spend your effort. So it’s time to get ready now for the next one. All that talking has brought us through the end of another rest period to another 30 seconds, high cadence, 110 RPM. Get focused. Need to reduce my power a little bit ’cause I’m just too keen. So you have the golden sunset, your entry into the portal of pain. Here we go, lift it! Spin those legs as well. Keep it going. And now hold it, okay? You’ve made that effort. Now get it back up. Effort level of eight, just around your FTP and hold it. Sometimes quite a challenge to match the required cadence with the power, but don’t worry. Taken me a few moments. So 100 RPM. 110. Think I’ve got it. Obviously, you need to match up power to cadence. Quite often, only one gear works. Once you’ve found it, just sit there. Gives me a look at my numbers. Just bear with me. Keep it going. Okay, stay focused, guys. Come on, one minute. Then that last 10-second kick. Keep it going. Keep it locked in, yeah? Think about pedalling smoothly as you can. Coming into the last bit. We’ve got a bit of a kick now, 10 seconds. Okay. There’s the orange portal of pain, the OPOP. Here we go. Bring it up! 10 seconds, come on! Done. Well done, guys. Keep pedalling. Don’t stop pedalling. I’m just gonna out the saddle a bit. Get the power down. Stretch my glutes. Well done. Two down, doing great. Okay guys, well done. Make sure you knock that power down to at or near what it’s
asking you to do, so. For those at home without a power metre, effort level of around five or six. And those of you riding for FTP, 50% of your FTP roughly. Somebody’s just asked me on Zwift if I’m really riding or sat on the sofa. I’m riding. Promise you I’m riding. Okay. So, nearly halfway through. These are the bits, this is this phenomenon, this indoor training phenomenon I’ve encountered for many years is that the sessions within an interval session, all the elements where you’re riding easy, time kind of speeds up. And then the bits that are brutally hard, time slows down. What’s that all about? There you go. Anyway, spin those legs, stay focused. Still 40. 20-odd minutes to go. So two more blocks, sorry, to go now. So just keep spinning those legs. And one thing that I
would advocate as well is getting the most out of
training indoor on Zwift or just on the turbo, you spend a lot of time in one position, it’s an opportunity to focus
on your position on the bike and the way you put
power through the pedals. So only about for the
last four or five years, I’ve started to do some core work, and we got some videos on GCN. Just type in core work, cyclists. And you’ll find some sessions there. They won’t actually enable you to produce more power. You’ll just have a far
more stable platform to getting the power out on your bike. Pretty much all pros do it now, off-season and through the season. Been to numerous training
camps and seen the pros really working on their core, and it’s not about putting on bulk, it’s about securing their centre down in your abdomen so you can lock in and really get the power down. And though I’m not racing anymore, I’ve found my position on
the bikes far more stable, and I also hardly get
any back problems at all. Not that I suffered a
lot from back problems, but I don’t get that
nagging fatigue in my back. So just a little tip there. If you do them already, great. If you don’t, it’s worth a try. So here we go. Break’s over. You can see the sunset portal, whatever you want to call it up ahead. And that can only mean one thing, another 30 seconds riding an effort level of nine or 10, keeping that cadence high. We’re nearly there, three, two, one, here we go! Keep it going! Done! Nice one, guys. Now hold it to at or around your FTP, effort level of eight. Three minutes. Well done, guys. Get yourself locked in. Find a position that’s comfortable. Well, I say comfortable, you know what I mean. These’ll start to hurt more. Next one’s gonna hurt even more, especially coming off the back of that 30 seconds. So I’m gonna have to stop talking. Forgive me. So climb steep as still as you can. Reduce the rocking in your shoulders. Stay focused. Smooth application of power. Halfway through. Then we got that little 10-second kicker. Great that we’re all together here. We’re all doing the same workout, but as a team. I love it. Great concept. Try and keep your breathing controlled. Here we go. Nearly there. Nearly got that 10 second there, and then we got that lovely four minute break. Okay guys. Nearly there for the last 10 seconds. Here it comes. Three, two, one, go! Well done. Get the power on. Off, you know what I mean. The quicker you settle, the quicker you’ll recover. And as I said before, it is quite a skill. You’ll naturally wanna knock it off, but actually totally. And of course, out on the road, you’re not gonna stop. It’s important that you keep, keep, keep pedalling. Just knock the power off. Well done. One more block to go, you’re doing great. (mumbles) Yeah, one more block to go. Just say you all deserve a power up. You guys deserve a power up as well, not just talking to the Zwifters. 120 people that joined me on this one. This is great. In Richmond, Virginia. Just going over the cobblestones. Exclamation mark. Nice one, cheers, bud. So, just keep that discipline, yeah. Keep drinking. So many cool metrics for you to look at on Zwift. You can, of course, drill deep down into each session that you’ve done, whether it’s a workout, group workout, whether it’s an event, or whether you’ve just gone
for a couple laps of Watopia, can drill down into each session, look at where you’re applying the power. So many metrics that have been improved on in terms of your ability to analyse ’em on Zwift now. So much information. You can look back, reflect, and look at where you need to improve or just reassure yourself
you’re doing the right thing. And they’re all saved. You can save every ride if you wish. Look at them on your app as well, on the Zwift app. And it’s interesting
to see all the metrics down the right-hand side. So you’ve got my power-to-weight ratio. Sorry, my watts per kilo, which is power to weight. At the moment, they’re riding
at 2.4 watts per kilogramme. Got my distance there. And one thing I do need to apologise for, can’t remember if I did it or it was a sneaky ploy by my good
friend, Simon Richardson. Look at the length of my socks. That’s incredible. I don’t whether I’m gonna be losing or gaining aerodynamic advantage there or not, to be honest with you, but just a little bit too high for me. But there we go. Anyway, a minute to go
in this recovery session. Only one more block, so two more sprints. Got that 30-second interval. Then we got the three
minutes at around FTP, effort level of eight. Then that last 10-minute sprint, and then the lovely 10-minute cool down, gradually reducing in intensity to get rid of all those toxins. It’s been great so far. We love to ride along with you. Just gonna stretch my legs just before the last one. No problem with doing it. Just keep an eye on your power levels. Gonna hold it there. It’s easy on a big gear to put a bit too much power through, so. So coming up is the final 30-second interval. So there it is. There’s our lovely sunset. Need to knock it down a bit before I kick it up again. Here we go. 110 RPM. Well done. Now it’s back up, it’s back down to your, at your own FTP now, hold it. This is where it bites off the effort. This is where you’re putting that load on your muscles and on your cardiovascular system. Settle as quickly as you can back down to this, this level, and hold it and focus. Well done guys, doing great. This is hurting more than I thought. Stay focused guys, come on, last one. Try not to get too ragged. That’s it, hold it there. Focus on smooth pedal strokes. Get back into control. Sit on top of the gear. I’m pedalling around 90 here. So one minute, 15 left, and that last 10 seconds to nearly empty the tank. This is great work. Okay, last minute of this now. Keep it going. 30 seconds now. Come on. Keep that discipline. Think of those gains, yeah? Think of a nice bit of cake afterwards. Wonder how many pizza slices we’ve burned. Zwift will tell you that. Okay. The sunset of doom. 10 seconds now. Here we go. – [Audience] Come on, Matt! Come on, Matt! Come on, five seconds! Come on, come on! Yeah! – Done, woo, nice one guys. (audience cheering and applauding) I’ve got a live studio audience of three here. Well done. That’s a big ride on for me. You can say that. That’s a big ride on for me. So, it’s a graduated warm-down. Just as important that you let your breathing
get back to normal. Let that heart rate
become more suppressed. Keep your legs spinning. Wanna keep it above 90 if you can. But over this 10 minutes, we’ll just gradually reduce that effort. And boy, considering we’ve been riding for 57 minutes, nearly, that’s pretty incredible. That’s the beautiful thing
about this HIIT session or any structured session
that you’re gonna find on Zwift or anywhere else for that matter. Breaks up the time and doing it in this sort of way as well with a group of like-minded people, all with differing objectives, but ultimately willing to hurt themselves for some sort of gain is fantastic. If you’ve not tried it, worth giving it a nudge. Again, that felt like
it was 15 or 20 minutes, not an hour. I can honestly say that. Trained on the turbo for many, many years. Incorporated it into my training regime when I was a pro. And I’d say it was, I never used to like it ’cause it was so hard, but it really did reap dividends. I’d say as long as you’ve
got a plan in place, some structure to your training, you mix it up, you can really benefit. And one thing I’ve not touched on that’s just as important is making sure that you rest up as well. What you don’t wanna be doing is too many of these sessions in a week ’cause they’re quite hard to recover from, obviously, depending on
the level of fitness, and that’s why within Zwift, we’ve got not just
individual training sessions, but structured training programmes put together by coaches with the aim of improving you in all different aspects of this most multifaceted of sports that we kind of love so much. So there really is something
there for everybody. So just gonna knock it onto
the small ring, actually. Oh, that’s nice. Aw yeah. Yeah, that’s nice. Lift it a bit. And as I say, keep drinking, and one of the things as part of your plan, I mean, you’re gonna get the
most out of your riding, especially your indoor riding if you have a plan, structured kind of week concluding, plenty of rest. Make sure you’ve got your ventilation (mumbles) on point, also your hydration, but also after you ride, so, well, before you ride first, make sure you’re fully hydrated. During your ride, keep your fluid levels topped up. And have something on standby for when you finish as well. And after a session as long as this, you’ll need a bit of food. I often make a smoothie, a nice fruit smoothie which
I can neck straightaway. Something that many of
you will have heard of, so a few of you might not have heard of, that golden window, it’s that golden hour where the body can absorb, will really be able to top
up your glycogen stores at its most efficiently, its most efficient. Sorry, if I can get my words out. So yeah, soon as you can, when you finish your warm-down, get some fluids, get some food down,
some pre-prepared food. Make some good food as well. And then you can sit on the sofa, stick on GCN, and have a nice piece of cake. You don’t have to watch GCN. You can. Ah, so nice, need to
knock it down a bit now. 120 watts. Five minutes of the cool down still to go. And that was a really enjoyable session. That’s the cool thing, yeah? You can interact with people, have a chat with your mates and say, “Hey, “I’m doing this workout. “We’ve all got this sportive coming up. “How ’bout over the next few weeks “we set up a few group workouts?” You can set them up, you can join other ones, and you can train together. Could have somebody in the UK, somebody in the States, one of your mates in Australia could ride at the same time. And that’s the beautiful thing. I’m riding here with people
from all over the world. Look at the spread of flags on the screen on my right-hand side. You’ve got somebody, L. Faga from Brazil, O. Nanae from Japan, I’ve got R. Krieg from Switzerland, got somebody from Korea, got three Canadians, couple of Americans. There we go. It is pretty amazing. Amazing community that we have, the GCN and on Zwift, of course. It’s fantastic that you can ride in this incredibly realistic virtual world with friends from all over the world. And also, you can meet new people as well. I’ve met a lot of people on Zwift. I’ve ridden on Zwift and then met them out in person in the real world. So, just gradually warming down now. And again, a couple of sessions within a structured plan, you’ll really start to
see some gains here. Those explosive efforts as well, that real deep neuromuscular level will help you deliver
power more efficiently. And doing these over and
under sort of sessions, so 30 seconds hard, drop it back down to FTP, that’ll basically help improve your FTP, help improve your endurance by putting you slightly into oxygen debt. And that’s why the first
30 seconds to a minute of each of those bits riding at FTP were so hard, is your body fights to catch up. There essentially is a deficit. And the more sorts of
training you do like this, the shorter time it will take your body to recover from those repeated efforts, and that’s essentially the
essence of getting fit. Nearly at the end now, like three minutes or so. Listen, I really enjoyed it. I’m gonna afford myself a
little bit of a stretch. Gonna have to move the camera there. Sorry about that, guys. (mumbles) Knocking it down now to 100 watts for me. That’s 1/3 of my FTP now, so back down to like an
effort level of three for those of you who aren’t working with a power metre. Loads of really cool comments
coming on Zwift as well. And that’s the great thing. You can have your keyboard close to hand, type on that. Probably the best thing is to get a little head unit holder, stick your phone on, obviously, as Zwift works
on both Android and iOS now. Get the Zwift app up and everything is there. So complete dashboard,
shows where you are, all your metrics are there too. You can DM, you can
direct message your mates, you can drop in on a ride. Definitely use the Zwift app if you can. Gives you far more interactivity. Little bit easier than dripping sweat into your keyboard as well. So just spinning out the last few moments. So a lovely graduated warm-down, just as important as a warm-up. Get rid of all those toxins, get your heart rate back down, so I was up at around 160, now ticking over about 100 beats and 100 watts. The first time, ’cause
that was quite painful, just admiring the
architecture here in Richmond. Quite a lovely place. It’s a lovely day as well. Absolutely gorgeous. So just focus on gradually reducing that power. Just under 100 watts now. So our effort level is around two. Just keep spinning those legs. Of course, all this, I’ve been riding on my Elite Drivo intelligent turbo trainer. So it’s giving me that
really realistic road feel. So just under a minute now. So should be down to effort
level of just two or three. No doubt now, you’re
planning how to recover. Depending, of course, if you’ve
done this session pre-work, after work. But thanks so much for joining me on this session. Lots of other sessions to unlock in Zwift as well, or to try. So easy to access. Hop in and join a ride regardless of your ability. There really is something
for everybody on here. The last 20 seconds or so. Slowing right down. Well, there we go. HIIT session pretty much done and dusted. Thanks very much for joining, well there’s all my metrics on the screen. Let’s just check out how
much pizza I actually burnt, how many pizza slices. 2.8 slices of pizza. Just over an hour of riding. And there’s my power distribution, which I can drill into
and have a look at again. Now, thanks very much for joining me. I hope you enjoyed that rather difficult session. But if you haven’t already subscribed to the Global Cycling Network, you can do so for free
by clicking on the globe, and that way, you can access a lot more training content. Now for another video about some nifty little Zwift hacks, how ’bout clicking just down here. And for a video where Si raced on the streets of Richmond on Zwift, how ’bout clicking just down here. And don’t forget to
like and share as well.

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