Welcome! I am very excited that you have decided to participate in the challenge. I am confident that you will gain valuable insights to take your cycling into the next level. You might also learn a thing or two about yourself in the process
While I encourage everyone to give their best throughout the process, know that by just signing up and participating you are already moving towards your goals.
Please don’t get bogged down in the little details of the workouts, on whether or not you got all intervals, whether the numbers were “perfect”, if you missed a “star”… The body doesn’t operate or recognize “FTP”, and is not a computer driven by numbers. The body works in a continuum. Each power zone in training is a range, and that range varies, so even if you are a little off target in an interval, you are still working the targeted system/zone and will reap the benefits. Numbers are just tools, a language we use to communicate.
You will have 3 weekly workouts on your schedule, as follows:
- Tuesdays, Thursdays, and Saturdays. These are intensity workouts targeting specific power zones and skills.
- You may choose to do the weekly workouts on any day of the week that is most convenient for you. You could, for example, workout on Mondays, Thursdays and Sundays if you feel that you need/want more rest in between.
- Avoid doing workouts on consecutive days. You will need at least one day in between workouts to recover properly and be ready to perform again on your next workout.
- If you have a group ride or event, it should replace one of the workouts.
- If you can only fit in two workouts in a week, choose the two with the highest Training Stress Score (TSS). Watch this video to understand what the numbers mean in TrainingPeaks.
- If you have never done workouts on the bike, and/or are feeling fatigued, post your situation in the forum and I will provide guidance. You may need to start with 2 workouts in the first week.
Non-workouts days and active recovery
- Recovery is just as important as the workouts. Think of your training as the making of a cake. The workouts are the ingredients and the recovery is the baking. You need both to have a cake (i.e., training adaptation)!
- On the days you do not have a bike workout, you may do some core workout, gentle stretching, or a short and easy walk. Caution: all-day yard work is a workout!
- If you are used to cycling more than 3 times/week, you can do an easy spin on a recovery day. But remember, recovery days should be EASY. We’re talking a 45-60 min gentle spin with no efforts. No group rides. That also means no 2 hour rides, no one or two “little sprints”, etc. You get the idea.
- If you are used to riding more than 3 times/week, you may add a group ride or endurance ride to your week.
Also, please keep the following in mind:
- Do not use ERG mode for any of the workouts.
- I will be adding a link to a short video explaining each workout in the respective workout description in TrainingPeaks.
- Workouts can be done indoors or outdoors with a power meter.
- We have a dedicated category for questions related to Nutrition. Please post your questions/comments there so they can be esily identified.
Daily core workout
Core strength is of fundamental importance for cycling and everyday life. It protects your spine, neck and hip joints, allowing you to ride with better form- which in turn prevents injuries and increases efficiency by engaging the glutes and leg muscles properly. You will also move better when doing other, non-cycling activities and exercises. I cannot stress this enough.
Daily core workout is on your calendar on Mondays, Wednesdays, and Fridays. Start with those three days and aim to make this part of your daily routine overtime. It only takes 10-15 minutes!
Uploading workouts from TrainingPeaks into Zwift
Follow these steps to have your workouts from TrainingPeaks appear in Zwift under the workouts menu.
- Check out our Zwift Women’s Group, and feel free to post a brief intro about yourself so that we get to know each other a little more. There are already a few posts about this amazing community - make sure to check them out!
- Check out our channels and please follow us/subscribe! Your support is appreciated so that we can reach and support more women in cycling!