WhittleFit group rides: week commencing 18th May 2020

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Our group Zwift rides are back next week, with our usual Tempo session on the Tuesday, a hard Threshold session on Thursday and we'll be climbing Alpe Du Zwift via the Tour of Fire & Ice route on our Sunday ride! 

Here are the WhittleFit group rides for the upcoming week: 
  • Tuesday 19th May: Tempo Tuesday (7:15am) Dust in the Wind course (tempo group workout)
  • Thursday 21st May: Threshold Thursday (6:05pm) Tick Tock course (threshold group workout)
  • Sunday 24th May: Sunday Social group ride (8:05am) Tour of Fire & Ice course (Alpe Du Zwift - lots of climbing)
And here are the details of each session: 
  • Tempo Tuesday: A 60 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. 
  • Sunday Social: Our weekend group rides will always be a no-drop ride, so as long as everyone keeps pedaling Zwift will keep the group together. The rides in general will be between 1.5 hours and 2.5 hours, and will vary between flat routes, undulating routes and hilly routes, so we should have something for everyone. And as the group stays together you can push as hard or as little as you like, but just to note, don't try to set a PB on the climbs or the sprints as they don’t count in Keep Everyone Together mode, but you can put in a big effort to help drag up the group!
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 11th May 2020

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The WhittleFit group Zwift rides are back next week! We had some great sessions over the last few weeks and this week we're mixing things up with our Thursday session being a British Cycling 10 mile TT race. 

Here’s the WhittleFit group rides for next week! 
  • Tuesday 12th May: Tempo Tuesday (7:15am) Royal Pump Room 8 course (group workout)
  • Thursday 14th May: British Cycling 10 mile TT (6:30pm) full details to follow
  • Sunday 17th May: Sunday Social (8:05am) Big Foot Hills course (longer course, less climbing than previous weeks)
And here are the details of each session: 
  • Tempo Tuesday: A 60 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).
  • British Cycling 10 mile TT:  A change to the usual program this week, we’ll be taking part in the British Cycling 10 mile TT event. This is a race against the clock and is a pure individual time trial (no drafting). You have to sign up to the event on the Zwift Companion App or the Zwift website, and enter in a category that fits your current fitness level (based on your watts/kg). If you have any questions about the event or what category you should sign up as, please drop me an email. Here’s the link for signing up: LINK 
  • Sunday Social: Our weekend group rides will always be a no-drop ride, so as long as everyone keeps pedaling Zwift will keep the group together. The rides in general will be between 1.5 hours and 2.5 hours, and will vary between flat routes, undulating routes and hilly routes, so we should have something for everyone. And as the group stays together you can push as hard or as little as you like, but just to note, don't try to set a PB on the climbs or the sprints as they don’t count in Keep Everyone Together mode, but you can put in a big effort to help drag up the group!
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 4th May 2020

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Our group Zwift rides are gathering pace, thank you to everyone who attended over the last week or two! This week we are changing our Thursday session, we'll still have three group rides to choose from, but the Thursday session this week is a harder, threshold session.

Here are the WhittleFit group rides for the upcoming week: 
  • Tuesday 5th May: Tempo Tuesday (7:15am) 2015 UCI Worlds course (tempo group workout)
  • Thursday 7th May: Threshold Thursday (6:05pm) Road to Ruins course (threshold group workout)
  • Sunday 10th May: Sunday Social group ride (8:05am) 3 Sisters course (climbing)
And here are the details of each session: 
  • Tempo Tuesday: A 60 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. 
  • Sunday Social: Our weekend group rides will always be a no-drop ride, so as long as everyone keeps pedaling Zwift will keep the group together. The rides in general will be between 1.5 hours and 2.5 hours, and will vary between flat routes, undulating routes and hilly routes, so we should have something for everyone. And as the group stays together you can push as hard or as little as you like, but just to note, don't try to set a PB on the climbs or the sprints as they don’t count in Keep Everyone Together mode, but you can put in a big effort to help drag up the group!
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 riding now available on Zwift

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You may have noticed that we've been testing some group riding on Zwift over the last week or so, and as of next week we'll be roling out three group rides each week for you to take part in! Zwift is a great training tool, keeping you motivated and socially connected to your team mates and friends during these testing times. 

Here’s the WhittleFit group rides for next week! 
  • Tuesday 28th April: Tempo Tuesday (7:15am) Lutscher CCW course (group workout)
  • Thursday 28th April: Throw-down Thursday (6:05pm) The 6 Train course (easy/fast laps)
  • Sunday 3rd May: Sunday Social (8:05am) Mountain 8 course (lots of climbing)
And here are the details of each session: 
  • Tempo Tuesday: A 60 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).
  • Throw-down Thursday:  We start together on this ride and all do the same route, but unlike Tuesday and the weekend sessions, Zwift won’t be set to keep everyone together. However, this ride is a tale of 2 halves, we all start together, nice and easy, and follow the ride leaders’ pace (control yourselves please) until we get to a set point, then everyone is free to do their own thing. For example, this week coming we will ride multiple small loops, where we ride a loop together, then ride a hard solo loop, regroup and ride easy for a loop, then go hard again (I will explain all this again during the warm up to this session).  This is NOT a race; no times will be recorded, if you want to go full gas for the hard loop that’s up to you, if you want to chase someone down, that’s up to you too, or you can just use the loop as a harder than normal interval. The choice is yours.
  • Sunday Social: Our weekend group rides will always be a no-drop ride, so as long as everyone keeps pedaling Zwift will keep the group together. The rides in general will be between 1.5 hours and 2.5 hours, and will vary between flat routes, undulating routes and hilly routes, so we should have something for everyone. And as the group stays together you can push as hard or as little as you like, but just to note, don't try to set a PB on the climbs or the sprints as they don’t count in Keep Everyone Together mode, but you can put in a big effort to help drag up the group!
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! 

6633 Arctic Ultra essential training sessions to get you through the race

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To follow on from my previous blog post on my top-5 essential items that got me through the 6633 Arctic Ultra and with the race only being about 6 weeks away, I thought I’d put pen to paper again and highlight some of the key training sessions that helped prepare me for the toughest race of my life (so far!).

The sessions I talk about below are what worked for me, they might not be the answer for you, but hopefully they’ll give you a few ideas and you might be able to take a little something out of it.          

  1. Back to back big training days: The back to back big training days were mainly about getting in some serious ‘time on feet’ whilst testing out your systems, specifically food & clothing options. These sessions started off as 3-4 hour sessions and eventually moved up towards 8-9 hours on your feet, followed by the same the following day. These sessions were physically quite tough but mentally they were very difficult too; and this is exactly why you should do them in training. Preparing yourself physically and mentally is absolutely key to achieving your goal, whatever that might be, in the 6633 Arctic Ultra.
  2. Strength & conditioning sessions: For me, strength and conditioning work was key to creating a robust body, such that I could pull my pulk efficiently and continue doing so for 9 days and over 380 miles. I started off in the gym 3 times a week for the first few months of my specific 6633 training, following a plan put together by an excellent local strength coach, Emma Cresswell. We did a lot of deadlifts, squats and lunges, supplemented with prowler/sled work, KB swings, lower back exercises and upper body strength work. As the hiking and running training increased, we decreased the specific S&C gym work to twice a week and progressed onto more core work and single leg movements. These sessions were vital and served me well on the hillier sections of the first 120 miles of the race and during the blizzard section when I was getting blasted by gale-force winds from all angles.
  3. Hike into bivvy session: I did a few sessions where I went out for 5-6 hours of hiking in the late afternoon and finished up the sessions in the early hours of the morning at my house. From there I’d go straight into the garden, bivvy up and sleep through the night. This allowed me to practice my sleep and bivvy systems whilst tired and let me work out what worked and what didn’t work. These systems were honed over the weeks until it became second nature and I could get into my bivvy and be asleep within minutes; this was so important for my time on the ice as any time lost whilst setting up your bivvy was eating into your overall race time, but more importantly it was time where you would be getting very, very cold. My advice would be.........practice this a lot!
  4. Tyre & pulk pulling sessions: Some former 6633 competitors recommend NOT doing any pulling before heading out to Canada, but from my experience I would say that’s sub-optimal. I set up a tyre and harness system and pulled that for about 10 sessions (up to 2 hours) and really felt the benefit during the race, especially in the first 120 miles of the race (the hillier part of the race). The pulling of the weighted pulk in the race can put a real strain on your lower back, neck and shoulders, so to practice that whilst in the UK seems like a no-brainer. I also loaded up the pulk and pulled that in training, only a few times, but again, that was beneficial to feel what the weight of the pulk was like when pulling it and to feel how the straps & harness felt across the waist and shoulders.
  5. 24-hour big day: I did this session twice before leaving for Canada. It was a really tough session but was an absolute key session that I would encourage potential competitors to do, at least once. The 24-hour training day started at 6am and consisted of hiking from the house for 2 hours (returning to the house), having a 1-hour break, and continuing that for 24 hours. Yes, you read that right! It essentially covered 56 miles of hiking over 8 distinct periods during the day, I then followed that up by bivvying out in the garden straight after the session, I slept for 2 hours, then I got up, packed my bivvy away and continued the rest of the day as normal. This is a tough one, but it replicates well the continuous nature of the race, especially with fatigue and the bivvy at the end of the 24 hour session just adds to the ‘beauty’ of this session.
Read more: 6633 Arctic Ultra essential training sessions to get you through the race