I'm on the sidelines for another few weeks due to surgery. Should be back by Feb
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I'm on the sidelines for another few weeks due to surgery. Should be back by Feb
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Count me in!Quote:
Originally Posted by bennymac
Will be hit or miss next few weeks. Work trip this week, so definitely out.
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It’s looking thin for tonight.
Was leg day for me yesterday so I’ll probably just do a zone 2 tour de Zwift ride if it’s not looking like a group forming up
Okay, thanks for the heads up. I'll find a canned workout -- all the pain but way less fun than a group rideQuote:
Originally Posted by bennymac
I’m in my 2nd of 4 airports today. Should be back on tomorrow or next day assuming the baggage throwers haven’t messed my bike up too much.
I’m away from home for the next couple weeks - I’ll try to remember to set up TGR group rides but I can’t make promises - the other mags with those capabilities hopefully will be available to do it
Zwift workouts - getting into them for the first time. I've used my own (old) plans in the past, but decided to try the pre-planned workouts. Gran Fondo plan, which is 8 weeks long - maybe 4hrs a week and increases. A few questions for those that have tried these plans:
1) no rest week within the 8 weeks, seems odd. But also only 4 workouts a week. I'm used to rest days, but usually 6-7 days of riding for 2 weeks and then a rest week (I'm 58 and need the recovery time).
2) what do people add to ride 6 days a week? Easy spins seems logical, Z1/Z2 - maybe another 60/90min. I have the time to train (retired), I'd really like to push into the 10-12hr a week segment by the end of this plan.
3) how do you keep at the workout wattage? I'd hope it was easier to keep within +/- 5 watts. But at 220, I was fluctuating +/- 20w.
The full training plan for anyone not familiar: https://whatsonzwift.com/workouts/gran-fondoQuote:
Originally Posted by Iowagriz
Gran Fondo is the only Zwift training plan I’ve done. Most of the rest don’t look worth my time, either way too much intensity or wasting hours going *too* easy. It isn’t an ideal training plan but I found it to be a good use of time, gets you some intensity and some mandatory long trainer rides. It’s only 8 weeks and the first and last are pretty easy so more like a 6 week block. I was working nights when I did the GF plan so I’d wake up at 11 or so, coffee, do the workout, eat something, then take a nap. Being retired you can probably work that it to boost recovery.
If you want to ride more add more base rides (whether that’s recovery or Z2).
Focusing on a smooth pedal stroke and trying to keep the power numbers steady will improve but it really just takes practice and fitness.
You also get some in-game socks for finishing the plan, something to keep you motivated for the end.
1- I would say that the lack of rest weeks is because if that's all you do it's not going to fatigue you enough to need a rest week. It is not that much total time, and there is not very much time spent at or above threshold. Also, a rest week doesn't have to mean like 7 whole days of not riding a bike. I will usually just take it easy- commute, go on casual rides, not do anything really long or high intensity.
2- go ride outside. generally there's not ever going to be a downside to more volume (until you are doing A LOT, and not riding easy enough on the long rides, and also doing high intensity, and also not ever resting). The point of Z1/2 is that you can do a bunch without overly fatiguing yourself. I'm on a pretty big week right now but only did one day of high intensity- a 2x20 on monday, and my watch and garmin still think i'm pretty fresh.
3- Not a huge deal and the more important part is he time in the zone, and the average over whole thing. Personally i find that erg mode holds it pretty well, although sometimes i turn it off on the really hard ones because if you start dropping a few w below the target it doesn't bring your pedals to a stop. Like for my next 5x5 workout my target number is pretty high and I won't be surprised if I have to either switch off erg mode or turn it down a bit. But hey how hard could 10 more watts actually be?
I did a ramp FTP test on zwift last night and the results are not believable: 276 watts, which is at least 20% too high. Are you supposed to stop pedaling entirely once you're not able to complete a minute at the specified power level? I treated the rest of the test once I tapped out as an interval workout, 3 minutes off, 1 minute on, and I think that screwed up the results.
For the ramp test you are supposed to keep pedaling until you physically cannot. Once the power drops from the current targeted minute it will end the test (if you are on ERG you won't be able to physically turn the cranks once your cadence drops, non-ERG your power will just be too low). It should auto-end the ramp test when this happens, not sure how you kept going with intervals. Other thing to remember is you should be seated for the test.Quote:
Originally Posted by dan_pdx
I find the ramp test overstates my FTP as well since I bias toward shorter power duration (strong legs). Once you know where your FTP likely is, try a 20 min test instead with steady power, 95ish % of what you believe your FTP to be. You can negative split it if you are feeling good the last half or 5 min.
Huh, yeah, I think I tapped out at 240 or 260, went down to 100 watts, went down to 100 watts as a cooldown, and the ramp test just didn't end so I tried to jump in on some of the higher output minutes. Maybe I should have just stopped pedaling once I couldn't keep up.
I did do the 20 minute ramp test one time, and it was so fucking painful that I couldn't bring myself to do it again. I'm probably going to switch to trainer road for targeted training anyways, so this is a little academic. Just thought that was a pretty weird reading
Bean and Jamal, thanks for the tips. First week of the Gran Fondo plan completed, felt pretty good. I found that spinning near 90rpm seemed to really help stay in the power target range. Oddly, it seem like my Erg only lightly works at that level, but if I get closer to 60rpm to stand, I can feel the Erg kick in.
Jamal, good reminder for me to get outside for those recovery rides. I've turned into an indoor rider....need to get out more now that our weather is getting better.
If your cadence drops, erg mode will increase the resistance, which will make you slow down even more to keep power up, which leads to a death spiral. Might be helpful for people to try it with erg mode off if they’re not used to high cadenceQuote:
Originally Posted by Iowagriz
I'm checking in after finishing week 3. The long, steady state intervals were hard. 20min at 85% of FTP, then 10min at 75%, repeat 3x. This was after doing 6x of 2min versions earlier. I took a big nap on the couch after lunch. Overall, hitting the power markers hasn't been hard, but I certainly feel the accumulation by the end of the week.
I broke my arm a month ago (humerus) and had surgery 2.5 weeks ago. I’m starting to feel like a normal human again and I’m able/allowed to brisk walk and stationery bike (Zwift). I’m considering a Zwift training plan to build some structure, motivation, and fun into getting back to fitness.
Any suggestions? Likely planning to ride 3-5x/week as I build fitness back. Pebble Pounder seems good given my current state, with Gran Fondo and FTP Builder also being solid. Gravel Grinder and Build Me Up also seem good.
Prior to my injury I was riding 1-3x/week (usually 40-80 mile road ride), running 2-3x week, and lifting 2x week. Currently riding with one arm, so will be hands-free in the saddle most days. I can’t imagine doing 90+mins on a trainer at this time - mostly out of boredom - but perhaps I could be convinced. Not a racer - when I’m healthy I just enjoy long-ish days out (z2 with occasional z3/z4) on gravel/roads with friends.
Going to go do the Rainbow ride right now. Thanks in advance.
Did a little more research:
-FTP Builder - seems to be the best overall. Lots of Z1/Z2, more variety, doesn't seem like I will get bored, etc.
-Gran Fondo - I thought this one would be good but it seems like a high percentage of Z3, which doesn't seem as beneficial.
-Gravel Grinder - though the zone distribution doesn't seem bad, when you actually look at the workouts there is a lot of Z3+ efforts early on, and given my fitness and that I'm biking with one arm in the saddle, it doesn't seem to be good. It's supposed to simulate steep gravel climbs, etc.
-Back to Fitness - while the zone distribution doesn't seem bad, I'm not sure I need that much z4-z6 and the workouts seem a little gimmicky.
Pebble Pounder seemed too high on z3; planning on FTP Builder but also open to thoughts.
Have you chased all of the Route Badges down yet? That could be a different option for motivation. Ride your own pace, start with the shorter or lower climbing versions. You'll get a bunch of xp and level up quickly.
If you're looking to improve, Grand Fondo or Gravel Grinder are a good program. If you are looking to maintain, I would recommend the FTP or Back to Fitness.Quote:
Originally Posted by fool
It’s not that Z3 isn’t beneficial, it’s that it generates more fatigue than Z2. If all you’re doing is that training plan and otherwise taking life easy and healing up you’ll be fine. I think it’s a decent training plan and worth doing for a couple months while you’re healing. Good amount of base time too and only 8 weeks long.Quote:
Originally Posted by fool
I’ve done this past few years and have now tapped out all but the longest pretzel/uberpretzel and the really high London one. Personally found it motivating enough w/o going to a training plan which I’d been married too while training for XC racing.Quote:
Originally Posted by Iowagriz
The new coastal routes were pretty good, rolling with enough hills to keep it interesting w/o suffering 20-60min uphill grinds.
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I haven't...I'll add that to the list for variety. Thanks.Quote:
Originally Posted by Iowagriz
Quote:
Originally Posted by Jtlange
Fair, I could have phrased it better. I was more thinking in the sense of the 80/20 paradigm it seemed a bit unbalanced. Sleep has been rough the last few weeks so I'm going do FTP Builder for now and add in more volume/intensity if I'm feeling good. Thank you both for the suggestions.Quote:
Originally Posted by bean
I have an older road/commuter bike that I set up on a second hand Kickr I got like 6 years ago in the winter. I would love to ride indoors more - because I struggle to get a lot of saddle time in outdoors for various reasons - but I find I get worse saddle sores from stationary riding. Does anyone have some ideas of alleviate this? I've always struggled to limit saddle sores from all types of riding, but indoor riding is by far the worst. I can even get sores after just riding for an hour. I have the same saddle on the indoor bike as the outdoor road bike (specialized power, fit to my site bone width) but I think the static position just makes the pressure worse. I already played with changing bar height and the fore-aft angle of everything which helped with hand comfort by not the rear.
Signed, dad of young child with limited ride time opportunities.
Rocker plates exist to allow movement while riding indoors. They aren't cheap though there are cheap DIY ways to do it. You also may do better with a different saddle. I tried a few different ones and ended up with a peloton saddle I got on ebay for $20. It's big, cushy, wide, and I'd be miserable with it riding a real bike, but I can sit for hours on it on Zwift.
I’ll look into those ideas. Thank you!Quote:
Originally Posted by bean
I have to remind myself to stand every 15min for 1min when I'm on zwift.
Any TGR rides going to be planned this year? I’m off on Friday (JaPow time) which means Thursday night for y’all. Feel free to add me on Zwift at Ezo Sapporo Skibum.
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I am totally new to zwift or even indoor riding. I got a used zwift hub and I just want to ride when the weather is bad and or it's dark, which will become more often.
I normally run but I was told to reduce weekly volume to let meniscus heal.
I was going to just do erg mode with my Garmin edge. Because I am cheap.
I am overwhelmed with zwift vs rouvy vs just sitting around.
Start with erg mode?
Thanks [emoji106]
Why? ERG mode blows, unless you have a workout planned. You should just free ride some of the routes and get a feel for drafting and all the whatnots
^^^ Agree, pick a route based on time and amount of climbing you want to do. You'll get a feel for it. Haven't ever tried Rouvy, but Zwift is pretty good for either just spinning while watching a movie or trying to get some intensity via race or climb portal.
Counterpoint - I almost always ride erg mode. But I come from a training background and any time I'm inside it's just completely foreign not to load up a workout based on what I need or want that day and do it. So it's all erg mode and workouts inside (either sessions from zwift or custom ones)
The full training all the time indoors is super effective, but doesn't sound like what Jhyatt is looking for while doing something other than running. I used to be that way too, but w/o a specific racing/training program to follow I preferred just pushing the hills and riding z2 on the flats. Pretty much always pick variations of hilly routes, and not too much of Fuego Flats in zwift. YMMV