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Stay home BTC Zwift race plan.

Author

Ben Thomas Coaching

All plans by this Coach
No Ratings

Length

7 Weeks

Plan Specs

cycling power based

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Plan Description

Join coach and 3 x British Champion Ben Thomas on Zwift from the 31st of March as we compete in the British Cycling Road Race Series, Zwift Spring Classics, Haute Route 3 day and various other events.

Follow Ben Thomas (BTCC) on Zwift and Strava.

Visit www.benthomascoaching.com or email coach@benthomascoaching.com for more info on coaching.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:10 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:10 hrs 1:00 hrs

Ben Thomas

Ben Thomas Coaching

Ben Thomas Coaching was started to help up and coming athletes reach their full potential. Ben has vast experience across many disciplines of cycle racing representing GB at the UCI World Marathon Championships for the past 6 years. Ben is ideally placed to not only offer coaching experience but also race strategy and support expertise.

Ben is a 2 time National Champion and is one of the UK’s most experienced mountain bike racers.

Sample Day 1

0:16:15
16.9TSS
Warm Up 1 (PR) for Zwift.

Pre race warm up to enable lactate shuttling from your muscles to other parts of the body which can use lactate as fuel. If you haven't warmed up you end up pooling the lactate. Once warmed up haemoglobin will carry more oxygen through the blood stream to muscles to provide energy.

Ideally completed on a turbo trainer or rollers on the bike you are about to race.

Start with a 5 step ramp before completing 3 x 30 second maximal efforts at 100 to 130rpm.

Cool down for approximately 3 minutes on the turbo / rollers to spin the legs and clear any lactate. If you have rollers take them to the start line so you can continue spinning at 55 to 75% of threshold until race call up begins.

On the start line of your Zwift race ramp up to maximum intensity 5 to 10 seconds before the start so you launch off the line with the other competitors.

Sample Day 1

0:30:00
Zwift British Cycling Road Race Series 31st March

Men's and women's start times: 12:20, 19:30 BST. Join coach and 3 x British Champion Ben Thomas for the 12:20 race. Follow Ben Thomas (BTCC) on Zwift.

Turn the fans on, fill the bottles, grab a towel and join the British Cycling community on Zwift. We are here to get you through the next couple of weeks and keep you active.

It doesn’t matter if you’re keeping fit, young at heart, wise beyond your years, or baffled by gears. Everyone is welcome to join. We are keeping it simple and have set up a series of events just for fun. It’s up to you how seriously you compete!

Power ups are allowed at all times.

Race hard and race fair but most importantly have fun.

Only open to British Cycling license holders.

Sample Day 3

0:16:15
16.9TSS
Warm Up 1 (PR) for Zwift.

Pre race warm up to enable lactate shuttling from your muscles to other parts of the body which can use lactate as fuel. If you haven't warmed up you end up pooling the lactate. Once warmed up haemoglobin will carry more oxygen through the blood stream to muscles to provide energy. Ideally completed on a turbo trainer or rollers on the bike you are about to race. Start with a 5 step ramp before completing 3 x 30 second maximal efforts at 100 to 130rpm. Cool down for approximately 3 minutes on the turbo / rollers to spin the legs and clear any lactate. If you have rollers take them to the start line so you can continue spinning at 55 to 75% of threshold until race call up begins. On the start line of your Zwift race ramp up to maximum intensity 5 to 10 seconds before the start so you launch off the line with the other competitors.

Sample Day 3

1:00:00
Zwift Royal Classics Workout: Hellingen Race Royal Classic 2nd April

Women's start times: 8:20, 11:25. 14:30, 17:20, 21:30, 23:20.
Men's Start times: 8:00, 11:15, 12:05, 14:40, 18:25, 21:20 BST.

Zwifts take on one of the most famous real-life Classics, the Hellingen Royal Classic on Zwift contains a number of climbs that offer several opportunities to attack and take the lead.

Sample Day 4

0:16:15
16.9TSS
Warm Up 1 (PR) for Zwift.

Pre race warm up to enable lactate shuttling from your muscles to other parts of the body which can use lactate as fuel. If you haven't warmed up you end up pooling the lactate. Once warmed up haemoglobin will carry more oxygen through the blood stream to muscles to provide energy. Ideally completed on a turbo trainer or rollers on the bike you are about to race. Start with a 5 step ramp before completing 3 x 30 second maximal efforts at 100 to 130rpm. Cool down for approximately 3 minutes on the turbo / rollers to spin the legs and clear any lactate. If you have rollers take them to the start line so you can continue spinning at 55 to 75% of threshold until race call up begins. On the start line of your Zwift race ramp up to maximum intensity 5 to 10 seconds before the start so you launch off the line with the other competitors.

Sample Day 4

29.7mi
Zwift Haute Route Watopia Stage 1

Start times: 8:00, 10:00, 14:00, 17:00, 19:00 BST. Join coach and 3 x British Champion Ben Thomas for the 10:00 event. Follow Ben Thomas (BTCC) on Zwift.

The Haute Route Watopia is three challenging stages over the course of three days. Reach new heights as we climb the highest routes in Watopia.

Stage 1 takes on Watopia’s Three Sisters, covering all three Watopian climbs (Hilly KOM, Epic KOM, and Volcano KOM) in a clockwise direction. While not as punishing as The Pretzel — we save that for last — it’ll still put you in the hurt locker with almost 3000′ of climbing.

Complete all three stages to unlock the Haute Route Watopia kit and to be entered for the chance to win entry to an outdoor Haute Route event.

Sample Day 5

0:21:00
17.7TSS
Warm Up 3 (PR) for Ultra Distance or Multi Day Race

Pre race warm up to enable lactate shuttling from your muscles to other parts of the body which can use lactate as fuel. If you haven't warmed up you end up pooling the lactate. Once warmed up haemoglobin will carry more oxygen through the blood stream to muscles to provide energy.

Ideally completed on a turbo trainer or rollers on the bike you are about to race.

Start with 5 to 15 minutes easy spinning. Then
complete two 4 minute ramps rising to 100% FTP. Complete 3 minute at zone 2 between each ramp.

Spin the legs for 5 minutes before beginning your race.

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