Team CLS High 'n' Low

2019-01-31 18:50:00
Volcano Circuit CCW 10 Laps 46 km
All riders visible Scoreboard Late joining No TT bikes
ZwiftPower category overrides wkg
5min and 20min CEVAZ limits apply
No ZPower winners
B C Distance: 45.9km Elevation Gain: 229m Starts from: Watopia Pier Strava route

Come and join Team CLS for our weekly High 'n' Low Rides, you can choose C or B CAT something unique to our midweek workout events. We also have the roads reserved for our group ONLY. The Thursday rides are aimed at HIT INTERVALS that will require you to work at high intensity levels with short recovery periods, which will improve your aerobic fitness.

Please add the TAGS - (CLS B) or (CLS C) after your surname to take full advantage of post ride results and enable the group to identify each other. 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 Either the TT warm up or Pre-Ride warm up work well for this from our files section.

After leaving the start gate as one the varied pace will see the CAT’s gradually split. You may be a C CAT who wants to try and hang on to the B’s, or a B CAT having a bad day who decides to slip back to the C’s bunch, the choice is yours !

B CAT - 2.5 to 4.5 w/kg
C CAT - 2.0 to 3.5 w/kg

The leaders will give clear instructions as the ride progresses as the workouts vary from week to week. 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. The leader will often introduce you to real life situations you may face out on the road and get you to practice certain drills based on this. Remember throughout the ride any short ramps we lift the active pace by 0.5 w/kg but then settle back to the set pace ASAP.

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 above 4.5w/kg, 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 in ride.

For your information, we run a TEMPO and CLIMBING ride for both CATs on Tuesdays and a RECOVERY ride on Sundays, both at the same time as this one. On Saturdays, we have 2 Social ENDURANCE rides, a HIGH ‘C’ CAT of approximately 50 miles. These set off at 08:30 and 14:45 on varied courses and last about 2 to 2 1/2 hours. Finally on the 3rd or 4th week of the month Team CLS has it’s RACE WEEK where all our events become races. This is a great chance to take on your colleagues and test your fitness or just to turn up and give it a go. More details on our group page but you need to be a member of our Zwift Power Team to register on the league tables, follow the link below but make sure you have enabled data sharing on your Zwift connections page.

Zwift Power Team -

We run a Team Facebook Group, which we encourage people to follow for news and other group ride info and events. 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.

Team Club Site -

Strava Club Site -

Youtube Channel - ... irmation=1

See you down the Road.......’Shooter and the Team’

Team assignments
# Rider Time Lag Primes avg watts NP 20m 5m 2m 1m 30s 15s 5s Avg Max Type ID Age Before Result Gain
# Rider Main Sprint Box Hill Forward Sprint Second Sprint Reverse KOM Forward KOM Reverse Sprint Forward Sprint Volcano Climb Volcano Circuit Alpe du Zwift Jungle Circuit Forward Epic Reverse Epic Volcano Circuit London Loop Fox Hill Leith Hill Keith Hill Forward KOM Forward Sprint UCI Lap Reverse Sprint Reverse KOM UCI Lap Libby Hill 23rd Street NY Climb Forward Central Park Loop NY Sprint NY Climb Reverse NY Sprint 2 Central Park Reverse Fuego Flats Short Fuego Flats Long TT Lap Titans Grove Reverse Titans Grove Forward Yorkshire KOM Forward Yorkshire Sprint Forward Yorkshire UCI Forward Yorkshire KOM Reverse Yorkshire Sprint Reverse Yorkshire UCI Reverse Crit City Lap Crit City Sprint Crit City Lap Crit City Sprint Reverse Sprint Reverse Sprint 2 Reverse UCI Reverse KOM Reverse 23rd Street Type
Creation Date Rider Equipment / Filenames 5sec 15sec 1min 5min 20min Zeroes Missing
Lap Banner 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th
# Rider Time avg power avg w/kg bpm type Category
Date Title Results Race ID Course Distance Categories Options
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# Time Dist (Lap) Avg Avg NP Now ETA Age 20min PB 15sec PB Category Blob