How to Best Choose Between a Virtual Race vs Planned Interval Workout? (#236)
Feb 19, 2025
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Virtual racing can be an exciting addition to training, but it’s crucial to use it wisely. Discover how to decide between a virtual race and a planned interval workout. Learn the common mistakes to avoid when incorporating virtual racing into your training plan. The podcast highlights the importance of balance, emphasizing both high-intensity sessions and the need for recovery. Gain insights on effectively integrating platforms like Zwift into a structured program without risking burnout.
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Quick takeaways
Incorporating virtual races can replace interval sessions when they target similar energy systems, ensuring training integrity and freshness.
It is crucial to avoid virtual racing during unique interval workouts to prevent excessive intensity and maintain effective recovery.
Deep dives
Incorporating Zwift Races into Training
Incorporating Zwift races into an existing training program is achieved by substituting a hard interval day with a race, especially when the intervals target similar energy systems. For instance, if the training phase focuses on threshold or sweet spot workouts, a Zwift race can provide an equivalent training stimulus within the 85 to 105% of Functional Threshold Power (FTP) range. Athletes are encouraged to analyze the Training Stress Score (TSS) from the race afterward, comparing it to their prescribed workout to ensure they maintain training integrity. This strategy allows for a fresh and engaging way to gain intensity while still adhering to the fundamentals of the planned program.
What Not to Do When Racing Virtually
Avoid participating in Zwift races when the training program specifies unique or demanding workouts, such as VO2 intervals or one-minute max efforts, as these require specific pacing and recovery periods that races cannot accommodate. Racing often involves sustained high intensity from the start without the necessary rest, making it ineffective for particular training adaptations. Furthermore, it is crucial not to add Zwift racing to the existing planned interval days; doing so leads to excessive intensity training, hindering recovery and promoting burnout over time. Athletes benefit by sticking to their tailored program, which typically balances intense workouts with recovery days effectively.
Balancing Hard and Easy Training Days
Maintaining a balance between hard and easy days is vital for effective training, especially for time-crunched athletes aiming for sustainable performance improvement. A good guideline is to limit high-intensity sessions to two or three times per week, allowing for adequate recovery and endurance-building rides on other days. Longer rides can also count as hard days due to increased TSS and physical strain, even if the intensity remains in the endurance zone. Striking this balance enables athletes to accumulate fitness progressively while reducing the risk of injury, burnout, and staleness in training.
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Incorporating Zwift Races into Your Training Program
OVERVIEW Virtual racing on TrainingPeaks Virtual, Zwift, Rouvy or other indoor cycling platforms can be a fun and intense addition to an athlete's overall program. They can even become the central focus of your season! But too much virtual racing can work against you by removing too much of the specificity and contrast your training plan needs in order for you to experience gains in fitness and performance. If you want to jump into virtual racing or hard virtual group rides, here's a guide on how to do it wisely and effectively.
TOPICS COVERED
Swap race for interval session?
Mistakes to avoid when adding virtual racing to training plan
HOST Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.