Facebook Instagram Twitter Youtube
  • Get Started
    • Create Zwift Account
    • How To Get Started On Zwift
    • Zwift Course Maps
    • How to Race on Zwift (Setup, Strategy, and More)
    • Women’s Racing on Zwift
    • Links Every Zwifter Must Have
    • More “Get Started” Posts
  • Tips & Tricks
    • Training & Nutrition
    • Racing
    • Zwift Hacks
  • Reference
    • How Zwift Works
    • Course Calendar
    • RoboPacer Calendar
    • Climb Portal Calendar
    • Route of the Week Calendar
    • Upcoming Events
    • Game Updates
    • Smart Trainer Index
      • Current Models
      • Exhaustive Trainer List
    • Achievements & Unlocks
      • XP Basics for Riders
      • XP Basics for Runners
      • Kit Unlock Codes
      • Master List of Badges
    • Frames & Wheels
    • Routes & Maps
      • Master List: Routes
      • Master List: Climb Portal
      • Master List: KOMs
      • Master List: Sprints
      • Master List: Rebel Routes
      • Downloadable Watopia Map
      • Printable List of Routes by Difficulty
    • Speed Tests
    • Tiny Races
  • Women
    • Race Calendar
    • Why race?
    • Women’s Teams
    • Racer Spotlights
    • More Women’s Racing posts
  • Shop
    • Watopia Map and Other Posters
    • ZI Indoor Cycling Kit
Search
Logo
Logo
  • Get Started
    • Create Zwift Account
    • How To Get Started On Zwift
    • Zwift Course Maps
    • How to Race on Zwift (Setup, Strategy, and More)
    • Women’s Racing on Zwift
    • Links Every Zwifter Must Have
    • More “Get Started” Posts
  • Tips & Tricks
    • Training & Nutrition
    • Racing
    • Zwift Hacks
  • Reference
    • How Zwift Works
    • Course Calendar
    • RoboPacer Calendar
    • Climb Portal Calendar
    • Route of the Week Calendar
    • Upcoming Events
    • Game Updates
    • Smart Trainer Index
      • Current Models
      • Exhaustive Trainer List
    • Achievements & Unlocks
      • XP Basics for Riders
      • XP Basics for Runners
      • Kit Unlock Codes
      • Master List of Badges
    • Frames & Wheels
    • Routes & Maps
      • Master List: Routes
      • Master List: Climb Portal
      • Master List: KOMs
      • Master List: Sprints
      • Master List: Rebel Routes
      • Downloadable Watopia Map
      • Printable List of Routes by Difficulty
    • Speed Tests
    • Tiny Races
  • Women
    • Race Calendar
    • Why race?
    • Women’s Teams
    • Racer Spotlights
    • More Women’s Racing posts
  • Shop
    • Watopia Map and Other Posters
    • ZI Indoor Cycling Kit
More
    RacingTraining & Nutrition

    Threshold training with WBR

    Ian Slater
    By Ian Slater
    January 25, 2017
    LAST UPDATED January 25, 2017
    0

    Our ability to be fast in racing is limited by an almost magical upper ceiling. Right below this ceiling, we are able to push ourselves for a long time at a comfortable heart rate due to the body being able to bring fuel to the muscles and recycle toxins. But push above the ceiling and things quickly go Pete Tong.

    The limiting factor is our lactate threshold but do not fear, all is not lost: it is possible to train the body to raise this threshold. Training for threshold will allow you to sustain more power for longer periods of time.

    The standard threshold training specifies holding a steady TT effort for 20 to 30 minutes at the max power that we can sustain for that period, but let’s be honest: it’s hard and therefore an easy workout to skip when building a balanced weekly training plan (riders typically take up to 48 hours to recover from a session).

    Team WBR’s Bruno Fernandez-Ruiz felt that suffering in company with mutual sharing of the pain could be a huge motivator and therefore set out to develop WBR’s TT Threshold Challenge.

    The first issue to overcome was that our threshold levels can be very different, so unless everyone was handicapped the group ride would quickly break apart. Riders are therefore required to change to a TT bike with all height and weight being leveled for power and aerodynamics.

    There is a competitive element provided by the ride being a 40km TT but the playing field is leveled by setting everyone’s height to 175cm and weight being determined by the product of FTP divided by 4 i.e. for a rider with an FTP of 260 their ‘in challenge’ weight would be set to 260 / 4 = 65 kgs.

    The Challenge typically lasts about 60 minutes. Most of us won’t be able to hold threshold power for 60 minutes so depending on pre-existing levels of fitness, riders can challenge themselves to ride a little longer each week or potentially do two blocks of 20 mins with 10 mins of high tempo in between.


    WBR’s TT Threshold Challenge is happening right now on Tuesday and Friday mornings with alternate flat vs hilly courses. Usually all riders end up within 2 minutes of each other and finish the event right about the 4.0 w/kg average although given changes in sleep, stress or training load, a small variance is normal. Stamina is also a key factor in these sessions.

    Lastly: messaging inside the event is not only possible but highly encouraged: share that pain!

    Related Posts

    Facebook
    Twitter
    Pinterest
    ReddIt
      Ian Slater
      Ian Slaterhttp://www.teamwbr.org
      As a British Age Group triathlete Ian competed at two European Championships and one World Championship before back and achilles surgery encouraged a refocusing of his energy. Now, as one small spoke in the wheel that is Team WBR he enjoys contributing to the charitable work of World Bicycle Relief and the ever burgeoning community spirit amongst fellow Zwifters and, in particular, Club WBR.
      Subscribe
      Notify of
      guest

      guest

      0 Comments
      Oldest
      Newest Most Voted
      Inline Feedbacks
      View all comments

      Get Started on Zwift

      Sign Up (Free Trial)
      Buy Zwift Ride
      Buy KICKR CORE One
      Read More...

      Newest Featured Posts

      Zwift Offers Free Play Controllers To Level 85+ Riders

      Hardware/Equipment

      Join the CommuniTTTy: On-Demand Zwift Time Trialing!

      Racing

      Support This Site

      Write a post, shop through us, donate or advertise. Learn more

      NEWSLETTER SIGNUP

      Zwift tips and news every 2 weeks! Click to subscribe.

      More Posts

      Zwift Will Not Be Hosting an Elite Zwift World Series This Fall

      Racing

      Zwift Charts: Climb Portal Growth

      Routes & Maps

      Friday Night Fun Races Announced

      Events

      Zwift Releases Fitness Trends Charts on Companion App

      Game Updates

      This community-driven site is maintained by Eric Schlange and a team of Zwift enthusiasts. Zwift Insider is independent of Zwift corporate (www.zwift.com), although Zwift does provide funding to help defray site costs.

      This site contains affiliate links to Amazon, Wahoo, and other brands. Zwift Insider makes a small commission on purchases made from these links, so please shop through them to support our efforts.

      Terms of Use/DMCA Copyright Policy

      Privacy Policy | Privacy Consent

      [email protected]

      Latest articles

      Zwift Route of the Week Schedule

      Notable Zwift Events for the Weekend of July 12-13

      Tiny Race Series – July 12 Routes – Lazy Race Organizer

      Popular Categories

      • Racing1509
      • Events1014
      • News833
      • Training & Nutrition712
      • Interviews564
      • Routes & Maps446
      Comment Author Info
      :wpds_smile::wpds_grin::wpds_wink::wpds_mrgreen::wpds_neutral::wpds_twisted::wpds_arrow::wpds_shock::wpds_unamused::wpds_cool::wpds_evil::wpds_oops::wpds_razz::wpds_roll::wpds_cry::wpds_eek::wpds_lol::wpds_mad::wpds_sad::wpds_exclamation::wpds_question::wpds_idea::wpds_hmm::wpds_beg::wpds_whew::wpds_chuckle::wpds_silly::wpds_envy::wpds_shutmouth:
      0
      0
      Would love your thoughts, please comment.x
      ()
      x
      | Reply
      You are going to send email to

      Move Comment

    • Related Posts