Zwift, TR, Sufferfest etc

[Yanos]

Damn dude, color me jealous!

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[buttahflake]

Damn dude, color me jealous!

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Same here, choice pain cave!

[Iowagriz]

Thanks guys. It has been in the planning stage even prior to building the house. Nice to finally get to a finished product. Just need to trim out the windows and get some white paint on the door and trim.

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[Dee Hubbs]

My lovely wife has informed me that I am dropping sweat on the rug and should consider a mat underneath. That was not exactly how she phrased it.

Anybody got a good mat they like that is reasonably priced? What are you guys using?

Yoga outlet .com
36”x84”x 5mm black. It’s $26.00 less what ever discount they have going on. %10 first order.
I bought 2, thin enough to roll up and move. Did not stink like rubber. Easy clean up with a damp rag.
I’ll look in my spam email to see if I have a referral or discount code since my purchase.

[Dee Hubbs]

How do we not know that both You and Mrs aren’t pedaling that tandem on the trainer together, instead of 200 watts you two are pumping out 400 watts?

[Dee Hubbs]

DH, we doing the same two-ride-schedule this week?

I did the same Times, Route, and Distance for both MST Tues and EST Thurs rides.

[kathleenturneroverdrive]

I’m gonna try and sneak the Thursday ride with you guys if I can wrap up work early. Thanks for organizing these Dee

[Dee Hubbs]

I’m gonna try and sneak the Thursday ride with you guys if I can wrap up work early. Thanks for organizing these Dee

The Event is set to accept late joiners, we take about 45-50 minutes to complete the 3 laps.
You can ghost in at any point.

[Iowagriz]

How do we not know that both You and Mrs aren’t pedaling that tandem on the trainer together, instead of 200 watts you two are pumping out 400 watts?

I can show you the 10 rides that she has done on that tandem via Strava. I think we have 250 miles on it in 3yrs. Sad purchase... Not our first tandem, but she shows little interest and I keep hoping, so we keep it around.

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[Whiteroom_Guardian]

Iowagriz crushing it with the dedicated Zwift room. Well done sir.

[huckbucket]

My lovely wife has informed me that I am dropping sweat on the rug and should consider a mat underneath. That was not exactly how she phrased it.

Anybody got a good mat they like that is reasonably priced? What are you guys using?

This works well although it seems the seller I bought mine from in Sept isn't around anymore.

https://www.amazon.com/dp/B0041GQH3S..._uLT1Fb5VZ808F

[huckbucket]

I’m the same as you. Outdoors, on sub 2 hour rides I don’t bring food or water. Indoors I do drink on those rides since I get so hot, but don’t eat.

It’s the 2+ hour, race type rides I really need a strategy to fuel. Couple weeks ago I did a Zwift B group century that meant nonstop, no break 2.8 - 3.2w/kg for almost 4 hours. GU every 45 minutes or so worked at first but I got kind of sick of those. So tried to eat real food without slowing down. And that’s super tough - I just can’t choke down peanut butter toast or a snickers or whatever in the middle of a ride without slowing down. So that’s what I’m looking for alternative fueling solutions for - water with carbs, gu that doesn’t taste awful after a few hours, etc.

Takes a special kind of mental to put that effort out for 4 hours. There's really no stopping. I could probably do that physically for 2 hours max, but only mentally for 1. Kudos.

[kathleenturneroverdrive]

Thanks! Although my honest thought as things got rough around mile 70 was more that I’m a special kind of moron for riding 100 miles in a video game

[scharny]

What brand/model of shelving is that? looks like the ticket for my basement project.

[Iowagriz]

The Costco shelving. A great product. That is two boxes worth (approx $170 a box). You can string them together to make it longer. The shorty on the end is two crossbars that were cut in half and sit on 2x4s screwed into the wall.

[scharny]

The Costco shelving. A great product. That is two boxes worth (approx $170 a box). You can string them together to make it longer. The shorty on the end is two crossbars that were cut in half and sit on 2x4s screwed into the wall.

Cool - thanks!


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[COBRI]

hats off to a nice job- thats a sweet set up

It took approx 3 weeks ,but I finally finished my garage Zwift and bike space. Garage had the drywall tape and first coat of mud. I did two more coats of mud, then primer and paint. Cheap carpet ($100)and strategically placed plug strips. The hardest part was the constant moving of stuff/boxes to get to the next section to work.

Done, I can finally join you guys this Tuesday.

Photos through the process

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[buttahflake]

Xmas kit!

[EWG]

Them are some fancy threads buttah.

[XtrPickels]

I’m the same as you. Outdoors, on sub 2 hour rides I don’t bring food or water. Indoors I do drink on those rides since I get so hot, but don’t eat.

It’s the 2+ hour, race type rides I really need a strategy to fuel. Couple weeks ago I did a Zwift B group century that meant nonstop, no break 2.8 - 3.2w/kg for almost 4 hours. GU every 45 minutes or so worked at first but I got kind of sick of those. So tried to eat real food without slowing down. And that’s super tough - I just can’t choke down peanut butter toast or a snickers or whatever in the middle of a ride without slowing down. So that’s what I’m looking for alternative fueling solutions for - water with carbs, gu that doesn’t taste awful after a few hours, etc.

At 3w/kg

Assuming:
165lbs
FTP ~4w/kg
Decent Fat Oxidation
~22% efficiency

You are Burning ~722kcals of carbohydrate (CHO) per hour.
Doing this for 4 hours burns ~2,888 kcals

With the above assumptions, you likely have have ~1,453kcals stored (~500 in the liver and ~950 in the leg musculature). This projects a caloric deficit of ~1,435 kcals (2,888 burnt - 1,453 stored)

For maximal performance, you ought to replace all of those deficit calories to the tune of 359 kcals per hour. (1,435 / 4 hours)

This is either 1 bottle per hour of a high caloric drink (e.g. Skratch Superfuel) or the combination of hydration and gels, etc.

If any of the above assumptions are incorrect, let me know and I can update the calculations.

[EWG]

At 3w/kg

Assuming:
165lbs
FTP ~4w/kg
Decent Fat Oxidation
~22% efficiency

You are Burning ~722kcals of carbohydrate (CHO) per hour.
Doing this for 4 hours burns ~2,888 kcals

With the above assumptions, you likely have have ~1,453kcals stored (~500 in the liver and ~950 in the leg musculature). This projects a caloric deficit of ~1,435 kcals (2,888 burnt - 1,453 stored)

For maximal performance, you ought to replace all of those deficit calories to the tune of 359 kcals per hour. (1,435 / 4 hours)

This is either 1 bottle per hour of a high caloric drink (e.g. Skratch Superfuel) or the combination of hydration and gels, etc.

If any of the above assumptions are incorrect, let me know and I can update the calculations.

Dammit. I thought the answer was "blue." Wrong again.

[kathleenturneroverdrive]

That's awesome info/kind of that missing piece as I have to work through this stuff. I am roughly 13 pounds heavier, would that bump my intake needs a bit?

[rideit]

So, for those of you using Trainer Road (or another online coach), do you also participate in Zwift rides/races? And fat bike and backcountry ski/ride?
How do you manage all of this and stay in a training program (in terms of ride intensities, heart rate, mileage, etc).
Still trying to figure out my strategy this year, curious how people are doing all of this.
Thanks.

[EWG]

So, for those of you using Trainer Road (or another online coach), do you also participate in Zwift rides/races? And fat bike and backcountry ski/ride?
How do you manage all of this and stay in a training program (in terms of ride intensities, heart rate, mileage, etc).
Still trying to figure out my strategy this year, curious how people are doing all of this.
Thanks.

I'm trying to get back into biking shape but I'm not willing to sacrifice my fun, so I'm doing the zwift 4 week ftp builder, and fitting in the next workout each time I feel like I have legs between fun activities. I think I can do the ride tonight but not Thursday, so I'll do our ride tonight then the next workout on the FTP builder Thursday. This early season skiing doesn't work anything enough to get in the way. I'm also trying to lift lower and upper body, so it's a lot to fit in. I just wedge it together when I can and not worry about the calendar.

[dan_pdx]

Trigger pulled on a Suito Elite, I should have it before the new year. I can't hang with the rides you guys have been doing (7w/kg??), but maybe I'll jump in in a month or so just to slide off the back.