What is WOT?
WOT (Watts on Tuesday) has been a Hotchillee staple for the last couple of years. Led by Hotchillee Ride Captain Rachel “Mavis” Colley and using structured workouts devised by Hotchillee in-house training guru Nikalas Cook, it’s been a private Meet-Up but, as part of the Hotchillee Winter Warmer Training Plan, it’s now an open to all Event on the Zwift calendar.
When is it?
Unsurprisingly, on a Tuesday. We’ll be rolling at 1830. Don’t worry if you’re not warmed up beforehand as every session starts with a 10-minute warm-up.
What can I expect?
It’s a Structured Workout session so, if you’re using a smart trainer, your trainer will hold you at the effort required (ERG Mode will be on). If you’re on a “dumb trainer”, you’ll see cues for the wattage you should be aiming for.
You can see a brief description of what’s planned for that week’s session in the Ride Description when you sign-up on Zwift.
We’ve got 16 weeks of workouts planned that build progressively and follow a four week cycle of:
Grind - Big Gear/Low Cadence
Sweet-Spot/Threshold Intervals
VO2 Intervals
Anaerobic Capacity/Sprint Intervals
It’s a “banded ride” so there’s no worries about being dropped. The group’s speed is determined by the watts that everyone is producing.
Any tips for getting the most out of it?
Most important is to ensure that you have an up to date and accurate FTP entered into your Zwift settings as this will be what determines the wattage targets that you’ll have to hit.
If you’re finding a particular interval too tough (or even too easy), you can dial it down a few percentage points using the Companion App.
Keep an eye on and try to follow the cadence targets as, especially on the “Grind” Big Gear/Low Cadence sessions, these are really important.
Sign up as a Premium Member on the Hotchillee App to get access to our Discord Channel for chat and motivation during the session.
How do I sign-up?
Simple, look on the Zwift Companion App for Tuesday at 1830 or just go to this link.
What next?
What is FTP and why it’s important to do a test
For more information about Hotchillee Premium membership check out our member benefits page.
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Glen is usually behind the scenes making sure that the Hotchillee Ride Captains and event participants have fully functioning bicycles to ride but he occasionally makes an appearance in front of the camera to share his wisdom. If he’s not fixing or building bikes he’ll be out riding in #SweetSussex. If you want to know anything about Cyclocross, Glen is the man to ask.
Website: www.aeightbikeco.com
Instagram: @aeightracer
Consultant with British Cycling and author of the Road Cycling Performance Manual. Lover of cobbles, gravel and Siberian Pine - not so keen on climbs! Nik is the author of all of the Hotchillee Training Plans, Zwift workout files and regularly posts tips and advice on the Hotchillee app. He’s also the evil genius behind the now infamous Hotchillee Gain Train.
Twitter: @nikalascook
Instagram: @nikalascook
Adele has worked within the health and fitness industry for over 25 years starting with a ballet and dance background herself, she has progressed to training and teaching all styles of fitness and offers Pilates, barre & yoga. As a keen runner, Adele appreciates the need for a strong healthy body and mind and incorporates many elements of Pilates, yoga and barre into her own training to ensure her strength and stamina remain.
Website: www.purebodybyadele.co.uk
Instagram: @purebodybyadele
