The UCI Indoor World Championship will be held on the new Course, in Virtual Scotland on the 18th February 2023 and our own Lizi Brooke from Wahoo Le Col team qualified in the European Champs back in November 2022.
After 6 years of Ironman racing, Lizi raced her final Ironman in Hawaii, October 2022 having made the decision to become a full time cyclist following her successful debut year of road racing..
As well as having the aerobic endurance needed in Ironman racing, Lizi also has World Tour level 1-5 minute power to weight – and has quickly become a weapon in the national road racing circuit, a skill which was initially discovered during elite indoor races.
Over the next 6 weeks we will be getting Lizi to document what it takes to become a World Champion, and keeping up to date with her training schedule, starting with ‘what happens after getting flu at Christmas?’
Lizi
“While the lungs are still struggling post-flu, I’ve made the most of having some enforced downtime. After 3 days completelely off the bike, I gradually built back into it and used the Christmas break to get out on the road and start putting in the long easy winter miles. Base training is an important part of my winter season because it builds the foundation of my race fitness. Intent on winding up the miles I started with the ‘Festive 500’, for which I brought out the Cannondale Supersix Evo CX. This all-purpose Cross bike allows up to 44mm tyre clearance, so I installed some ‘super’ speedy 36mm cross tyres, which although wider, hold rolling speed well and allows me to sit at zone 2 whilst feeling much safer on the road. I can glide over puddles and potholes without any stress and the best bit is that the setup is still fast enough to enjoy a groupride’.
After 2 weeks of 500km per week I now feel ready to add in some Anerobic efforts, aiming to get my V02max back to my previous capacity. The Zwift Thursday TTT, which is essentially working in a virtual peleton rotating 6 riders on the front, is a perfect place to start. This session comprises of 1 minute at V02 max and then 5 minutes of lactate clearance…sitting in the draft trying not to get dropped before the next turn on the front. The best part of this workout is you’re never actually thinking about the watts, as you’re focused on the momentum of the pack and actually staying in the group, and its easier to push yourself when you’re doing it for a team.
Continuing the building phase throughout Janurary I will then progress to some winter sun for 4 days in Calpe, Spain, hitting the long climbs for some sweet-spot efforts combined with some low cadence grind, which is how I ride on zwift; out of the saddle and throwing my weight into the pedals. This involves pulling over the back on the pedal stroke just as much as pushing, which means that the hamstrings get some conditioning too.
I’m staying right in the heart of the mountains where you always have to go up one last slog before getting home! So there will be plenty of opportunities to climb, even if its just to get back to villa. The weather is looking good for cycling; low 20’s and sunny with much less rain than in the UK, so it will be easier to rely on getting out and getting heaps of reliable, focused training in.
Watch this space on Thursdays, as I keep you up to date with my commitment to my progress ahead of the UCI Indoor World Champs..