High 'n' Low Thursday - B C and D CATs

It’s time for your Team CLS Interval Workout.

B CAT – 2.5 to 5.0 w/kg
C CAT - 2.0 to 4.0 w/kg
D CAT - 1.5 to 3.0 w/kg.

Come and join the Team at our Zwift Training Camp. You can choose B, C or D CAT
something unique to our events where our leaders will all follow the same structured workout just at different paces. The Thursday rides forms tend to focus more on HIT training, that will require you to work at high intensity levels with short recovery periods, improving your aerobic fitness. Make sure you are warmed up this may hurt and at our peak period the leaders will be pushing your CAT to its limit.

Please note, as a reward for your suffering you will UNLOCK our awesome kit but only if you complete Thursday’s workout from Pen to Banner. We also have customized power ups on this one to help with the type of course and workout planned.

Team CLS prides itself on customizing our workouts for both CAT’s so you might not
last to the end, but you should get close. The above Pace is a guide as strain levels will vary depending on where we are in our training cycle and what course we are riding. We may be running lower power for longer or shorter higher power sets. You can ask the leader in the Pen what intensity the workout is.

So, after leaving the start pen as one, the varied pace will see the CAT’s gradually split. All CAT’s may activate the Zwift Fence (AKA Johnny) so make sure you join the CAT you are going to ride with. If you are borderline we suggest you join the higher CAT as you can always slip back without being removed automatically, you can’t go the other way.

The leaders will give clear instructions as the ride progresses as the workouts are
varied from week to week and adjusted according to the strain required. We always
have breaks during the ride when we return to the ‘Resting Level’ announced by the leader at the time. The Leader will insist the rest periods are respected strictly, as some people will be relying on it to survive to the end.

As these are ‘Workout Rides’, other than the rests, we will not be able to slow to sweep riders, so if you do find yourself off the back follow the instructions and complete the ride at your pace or in a split group setting yourself targets as you go along, any workout is a good workout. PLEASE remember when we finish the sets and the leader calls ‘REST’, all riders must back off immediately and get behind the leader as quickly as possible, so we can prepare for the next effort. For anyone with energy left in the tank we often end the rides with an increase in pace and we ask for riders that want to take part to support the leader with any calls they make as the format regularly changes. More info will be provided during the ride.
Please add the TAGS - (CLS B) or (CLS C) or (CLS D) after your surname to take full
advantage of post ride results and enable the group to identify riders from different
CATs.

We strongly recommend a 15 to 20 mins pre-ride warm up; this will really help you feel the pace is not too hot from the off. Members of our group may like to use one of our Team CLS warm up workouts from our Facebook Group www.teamclscc.com. Either the TT warm up or Pre-Ride warm up work well for this from our files section.

For your information our events include
Mon 18:30 UK - Fast ‘n’ Furious Race, A, B, C and D CATs
Tues 18:50 UK - This ‘n’ That Training Camp, B, C and D CATs
Wed 18:50 UK - Team CLS TT Rollup, A, B, C and D CATs
Thur 18:50 UK - High ‘n’ Low Training Camp, B, C and D CATs
Fri 18:50 UK - Hills ‘n’ Thrills Hilly Race, Open CAT
Sat 08:30 UK - Drum ‘n’ Base AM Endurance Club Ride - High C CAT
Sat 14:45 UK - Drum ‘n’ Base PM Endurance Club Ride - High C CAT
Sun 18:50 UK - Chill ‘n’ Spin Recovery Ride, D CAT

We run a Team Facebook Group, which we encourage people to follow for news and
other group ride info and events and a place where you can even order our kit to wear in real life. It is also a great place to ask any questions you may have about Zwift and we will do our best to answer them for you.

We have tried to put together a FULL weekly package that will allow riders to both enjoy their indoor sessions and back that up with some great workouts that will improve your fitness. Our Rides are entertaining throughout, and we have some fantastic regulars on every ride, so what are you waiting for, come and join us.

Zwift Power Team - team.php?id=1426

Team Club Site - www.teamclscc.com

Team Racing Site - https://www.facebook.com/groups/teamclsracing

Strava Club Site - www.strava.com/clubs/teamclscc

Instagram - https://www.instagram.com/teamclsracing/

YouTube Channel - https://www.youtube.com/channel/UCo71ZiTebVwG0-
c1Or9VTzQ?sub_confirmation=

See you down the Road.......’Team CLS’

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• John Hodgson ‘The Ferret'
  Organizer
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