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Thread: Zwift, TR, Sufferfest etc

  1. #2651
    Join Date
    Feb 2008
    Posts
    3,452
    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.

  2. #2652
    Join Date
    Feb 2005
    Location
    Vancouver BC
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    3,296
    Quote Originally Posted by dan_pdx View Post
    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.

    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.

  3. #2653
    Join Date
    Feb 2008
    Posts
    3,452
    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

  4. #2654
    Join Date
    Dec 2009
    Posts
    1,857
    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.

  5. #2655
    Join Date
    Jan 2008
    Posts
    10,999
    Quote Originally Posted by Iowagriz View Post
    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.
    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 cadence

  6. #2656
    Join Date
    Dec 2009
    Posts
    1,857
    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.

  7. #2657
    Join Date
    Dec 2006
    Posts
    1,549
    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.

  8. #2658
    Join Date
    Dec 2006
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    1,549
    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.

  9. #2659
    Join Date
    Dec 2009
    Posts
    1,857
    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.

  10. #2660
    Join Date
    Jan 2018
    Posts
    358
    Quote Originally Posted by fool View Post
    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.
    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.

  11. #2661
    Join Date
    Feb 2007
    Location
    Colorado
    Posts
    3,027
    Quote Originally Posted by fool View Post
    Gran Fondo - I thought this one would be good but it seems like a high percentage of Z3, which doesn't seem as beneficial.
    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.
    "High risers are for people with fused ankles, jongs and dudes who are too fat to see their dick or touch their toes.
    Prove me wrong."
    -I've seen black diamonds!

    throughpolarizedeyes.com

  12. #2662
    Join Date
    Aug 2002
    Location
    PA
    Posts
    2,783

    Zwift, TR, Sufferfest etc

    Quote Originally Posted by Iowagriz View Post
    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.
    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.

    The new coastal routes were pretty good, rolling with enough hills to keep it interesting w/o suffering 20-60min uphill grinds.


    Sent from my iPhone using Tapatalk

  13. #2663
    Join Date
    Dec 2006
    Posts
    1,549
    Quote Originally Posted by Iowagriz View Post
    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.
    I haven't...I'll add that to the list for variety. Thanks.

    Quote Originally Posted by Jtlange View Post
    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 bean View Post
    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.
    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.

  14. #2664
    Join Date
    Oct 2003
    Location
    Seattle
    Posts
    5,483
    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.

  15. #2665
    Join Date
    Feb 2007
    Location
    Colorado
    Posts
    3,027
    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.
    "High risers are for people with fused ankles, jongs and dudes who are too fat to see their dick or touch their toes.
    Prove me wrong."
    -I've seen black diamonds!

    throughpolarizedeyes.com

  16. #2666
    Join Date
    Oct 2003
    Location
    Seattle
    Posts
    5,483
    Quote Originally Posted by bean View Post
    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!

  17. #2667
    Join Date
    Dec 2009
    Posts
    1,857
    I have to remind myself to stand every 15min for 1min when I'm on zwift.

  18. #2668
    Join Date
    Jun 2004
    Location
    snow country, Japan
    Posts
    907
    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.


    Sent from my iPhone using TGR Forums
    パウダーバカ!!

  19. #2669
    Join Date
    May 2016
    Posts
    2,768
    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]
    I <heart> hot tele-moms

  20. #2670
    Join Date
    Jan 2010
    Location
    Walpole NH
    Posts
    11,369
    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
    crab in my shoe mouth

  21. #2671
    Join Date
    Aug 2002
    Location
    PA
    Posts
    2,783
    ^^^ 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.

  22. #2672
    Join Date
    Sep 2018
    Posts
    7,176
    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)

  23. #2673
    Join Date
    Aug 2002
    Location
    PA
    Posts
    2,783
    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

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