What Is #REDJanuary

I’m not into this New Year, New Me stuff. Instead, I’m going to use January to get my backside off the sofa more and on the bike. December is never a good month for me and my weight loss journey, so extra exercise will only help me lose anything I put on over Christmas.

Some people have asked me what #REDJanuary is when I’ve mentioned it. RED stands for Ride Every Day. I originally thought of doing this a good number of weeks ago when I saw a post from somewhere else on the Internet where the author was doing Hunt for the Red October. Basically, he used this film title to Ride Every Day in October. So I set about doing something similar for January, hence #REDJanuary.

It wasn’t until I’d seen someone share a post on Facebook about #REDJanuary actually being a thing, so I checked it out. The charity “Mind” in the UK are running with #REDJanuary this year to get people active every day in January in order to achieve better mental health. So I signed up for my free information pack and it’s currently on its way in the post.

Anyway, back to my cycling. I have put a plan together for #REDJanuary and I’m going to use the time to prepare for the Fondo Bambino event on Zwift in February. Fondos are basically races, Bambino being the smallest distance of the three (there’s also Medio and Gran). More about the Zwift Fondo events can be seen here. Luckily Zwift has a training program for the Fondo Bambino which I can complete in four weeks. Three rides a week for Four weeks makes 12 days of the 31 covered. For the majority of the remainder I will be focusing on an Active ride, a workout I’ve created which should get me used to the pace of the Fondo in February without straining myself.

The Fondo Bambino Workouts

Week 1 – Workout 1: Welcome

Find out more at whatsonzwift.com

Planned completion date: 1st January 2019 – COMPLETED

Introductory workout for those joining Zwift’s Zwift Fondo training plan. 

This is a welcome workout designed to introduce you to both workout mode and our new flex-time structured training plans. This workout is designed to help you get a sense if your FTP (Functional Threshold Power) is set correctly, though it is a good workout even if you’re already confident in your FTP. An accurate FTP is critical to getting the most out of Zwift’s structured workouts. 

For the Zwift Fondo plan, we will have three workouts a week: two interval workouts of about 50min each during the week and a long ride on the weekend.

Week 1 – Workout 2: Intervals

Find out more at whatsonzwift.com

Planned completion date: 3rd January 2019 – COMPLETED

The second workout in Zwift’s Training Plan for our Zwift Fondo events. This workout consists of two rounds of progressively harder – but shorter – intervals in the sub-threshold zones.

The workout consists of a 5min warm-up, two rounds of 4min at 65 percent, 2min easy, 3:30 at 81 percent, 2min easy, 2:30 at 95 percent, 2min easy, and then a 3min cool-down.

Week 1 – Workout 3: Long Bambino

Find out more at whatsonzwift.com

Planned completion date: 5th January 2019

Long base ride to give the endurance needed to tackle the Zwift Fondo. Nice and steady building up that foundational fitness.

Week 2 – Workout 1: Long Tempo

Find out more at whatsonzwift.com

Planned completion date: 8th January 2019

Long tempo intervals here to get you used to the sustained higher effort that will help power you up and over the longer climbs.

Week 2 – Workout 2: Breaks

Find out more at whatsonzwift.com

Planned completion date: 10th January 2019

Work here on that top end speed just above threshold. If you want to make – or join – a breakaway this is the sort of fitness you will need to make that happen.

Week 2 – Workout 3: Long Bambi

Find out more at whatsonzwift.com

Planned completion date: 12th January 2019

Long base ride to give the endurance needed to tackle the Zwift Fondo. Nice and steady building up that foundational fitness.

Week 3 – Workout 1: Step Down

Find out more at whatsonzwift.com

Planned completion date: 15th January 2019

The main work here is a long descending ladder that starts out above threshold and steps down in progressively longer intervals. When you’re tired going over those final climbs, you can rely on the strength you’ve built up here.

Week 3 – Workout 2: Low Cadence

Find out more at whatsonzwift.com

Planned completion date: 17th January 2019

Focused low-cadence 3min intervals (2min recovery) bracketing goal 90% FTP power. Build all while holding a good low cadence down in the 50s. Recovery with a high cadence and still reasonable aerobic power. Build from 1-4, drop down for #5 – but not quite as low as #1 – and then build back up to #8.

The power here shouldn’t be a challenge… except for the cadence. If you can get comfortable generating your target race power with a firm cadence cap, it becomes a lot easier on race day when you can ride whatever cadence you choose.

During the warm-up, don’t worry about anything other than getting the legs firing. We’re not sprinting here and the workout starts pretty easy, so just start easy and build to some solid aerobic power by the end.

The cadence caps on the hard work are critical, so make sure not to cheat up and spin a bit faster to make it easier.

Just nice and relaxed open cool-down to finish.

Week 3 – Workout 3: Long Bambino

Find out more at whatsonzwift.com

Planned completion date: 19th January 2019

Long base ride to give the endurance needed to tackle the Zwift Fondo. Nice and steady building up that foundational fitness.

Week 4 – Workout 1: Taper Time

Find out more at whatsonzwift.com

Planned completion date: 22nd January 2019

The hard work is done! It is time to TAPER! Keep your muscles firing as we back off the load to let you recover and freshen up for the big day!

Week 4 – Workout 2: Taper Steady

Find out more at whatsonzwift.com

Planned completion date: 24th January 2019

Keeping the rhythm flowing here. Some, nice light work just to keep things ticking over. Hold that rhythm right through to the Fondo!

Week 4 – Workout 3: Final Sharpen

Find out more at whatsonzwift.com

Planned completion date: 26th January 2019

One final tune-up to keep the legs sharp and the mind and body fresh before you take on your Fondo!

4 thoughts on “What Is #REDJanuary”

  1. I did RED January last year, running at least a mile a day. The point of the Mind version is to improve your mental health, which it most definitely did, but the fact I really didn’t feel like running on some days and had to force myself out of the door didn’t help it at times!
    This year they’ve changed it slightly to become more active every day so I’m doing a 30 day yoga challenge, running 3 times a week and replacing car journeys with walking whenever possible.
    The Facebook community is motivating and inspiring!

    Liked by 1 person

  2. It’s great that Mind have come out and said do any activity. I can’t run, hence I cycle, but if it going to make me do some activity every day then it can’t be a bad thing. I always feel better after being on the bike, so it does work. Good luck with the yoga and walking.

    Liked by 1 person

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