Zwift, TR, Sufferfest etc

**VTskibum** · 04-05-2020, 10:20 AM

Think I’ve completed all routes under 30 miles (except AdZ route) and all worlds except London and Watopia. Wasn’t training this year, but has been a good distraction and decent way to keep mileage up

**carpathian** · 04-05-2020, 10:29 AM

^^Awesome!! I need to start poking around the badge section more, checking them off the list

**Dee Hubbs** · 04-05-2020, 01:17 PM

I raced the 5 stages of Tour of Watopia in 4 days, before the DoubleXP points ran out, then the next day did Stage 1 of Haut Route. It was a leg burner at 30 miles and 3025' of climbing.
I have taken a day off and I 'm going to do the 4wk FTP Booster. It looks good to me with 7-8hrs of riding per week. And if I still want to jump into a race I'll make sure I do the workout in the morning and race at night.

**buttahflake** · 04-05-2020, 01:38 PM

Nice work Dee Hubbs.
Riding outside now, weather has turned more favorable. Shorts today! 54 miles, with some hills and a headwind on the way home, avg speed 18.7, feeling good. Zwift totally works. I’ll probably still ride Zwift at least once or twice a week to test myself and stay sharp in races and group rides.

**rideit** · 04-05-2020, 03:21 PM

Those are solid numbers for an early April ride, flakey. You think the Zwift really bumped up your cycling fitness, or is this typical for you for now?
Last year I did 90 days on the rollers between Dec/April, and I was never stronger early season.

**huckbucket** · 04-05-2020, 05:56 PM

Originally Posted by rideit

Those are solid numbers for an early April ride, flakey. You think the Zwift really bumped up your cycling fitness, or is this typical for you for now?
Last year I did 90 days on the rollers between Dec/April, and I was never stronger early season.

There's no doubt Zwift helps winter fitness. Especially if you do a structured plan or push yourself a little. Simple increase in volume for those of us who can't do 90 days on rollers without going mental.

**buttahflake** · 04-05-2020, 06:01 PM

Originally Posted by rideit

Those are solid numbers for an early April ride, flakey. You think the Zwift really bumped up your cycling fitness, or is this typical for you for now?
Last year I did 90 days on the rollers between Dec/April, and I was never stronger early season.

Dude, I’m usually a fat slug in April! Chasing people in the (C) and now (B) races and rides, hurts in the best possible way. I’m way fitter then I’ve ever been in the spring.

**Dee Hubbs** · 04-06-2020, 12:11 PM

Tried to log in today, no dice! Just froze on log in!
Does that mean I should go ride outside?
My Kurt kinetic trainer has an app so I was still able to do a workout. .

**Iowagriz** · 04-06-2020, 12:41 PM

They updated the app in the past few days, maybe you need to update yours?

They have been hitting over 30k users over the weekend (and last week), so they added a 3rd world for riding when you login. This will hopefully make the roads seem less crowded.

If you weren't aware of the calendar of worlds, this link will help.
https://zwiftinsider.com/schedule/

**Dee Hubbs** · 04-06-2020, 02:04 PM

I went for an hour walk with Mrs Hubbs, and when I came back from my walk I was able to log in.
Ya the new third world will be nice, I've been looking up stuff ZwiftInsider, lots of goo info there.
Also been tracking my races at ZwiftPower.com

**buttahflake** · 04-06-2020, 02:24 PM

Originally Posted by Dee Hubbs

I went for an hour walk with Mrs Hubbs, and when I came back from my walk I was able to log in.
Ya the new third world will be nice, I've been looking up stuff ZwiftInsider, lots of goo info there.
Also been tracking my races at ZwiftPower.com

What class are you racing in?

**Dee Hubbs** · 04-06-2020, 02:43 PM

Originally Posted by buttahflake

What class are you racing in?

D for now. I have an FTP of 2.33w/Kg. And most D races are 1.0 - 2.5. So I enter D and kill myself to stay with the lead pack. It usually splits after 10 minutes and I can stay with the second group and fight for a decent finish. I live at 8,700' so I can climb and push heavy watts climbing. I gained almost 1000 positions on Haute route over the 10km climbing up to the tower.

But for CatD the Category Enforcement is taken from 95% of 20 mins.
However, ZwiftPower allows a rider to go over cat limits by up to 0.2 w/kg but only if that rider entered their correct category.
So therefore a genuine Cat D rider who produces 2.699 w/kg for 95% of 20 mins would not be disqualified.

**buttahflake** · 04-06-2020, 03:13 PM

Right on, it’s so much fun. I’m gonna do that Yorkshire Grand Prix race on Wednesday or Thursday. They start you with all five power-ups, that will be cool.

**NorCalSJK** · 04-07-2020, 08:38 AM

Question/Noob here. I've tried to read through the thread before posting...but how many folks are using smart trainers (Kickr Core, etc) vs dumb trainers (mag trainers, etc) for Zwift? I nearly pulled the trigger on a Core yesterday...then talked myself out of it...now almost back into it.

Disclosure, I live in NorCal and am not overly affected by poor riding weather...usually can get an outside ride in when I want. I may have to switch from the MTB to gravel/road to make it happen.

I'm looking at the trainer/Zwift as it seems fun, and a great addition to training.

**huckbucket** · 04-07-2020, 08:45 AM

Originally Posted by NorCalSJK

Question/Noob here. I've tried to read through the thread before posting...but how many folks are using smart trainers (Kickr Core, etc) vs dumb trainers (mag trainers, etc) for Zwift? I nearly pulled the trigger on a Core yesterday...then talked myself out of it...now almost back into it.

Disclosure, I live in NorCal and am not overly affected by poor riding weather...usually can get an outside ride in when I want. I may have to switch from the MTB to gravel/road to make it happen.

I'm looking at the trainer/Zwift as it seems fun, and a great addition to training.

I would highly discourage using Zwift with a dumb trainer. The whole purpose of the platform is to transport you to a realistic place (resistance impacted by grade, speed, draft, etc). The fact that you DON'T control those elements when you use a smart trainer is why it's so cool.

**NorCalSJK** · 04-07-2020, 08:48 AM

Originally Posted by huckbucket

I would highly discourage using Zwift with a dumb trainer. The whole purpose of the platform is to transport you to a realistic place (resistance impacted by grade, speed, draft, etc). The fact that you DON'T control those elements when you use a smart trainer is why it's so cool.

+1 for this answer (my question borerlined on the obvious but I appreciate the feecback)

**Iowagriz** · 04-07-2020, 08:52 AM

I have the Elite Direto, smart trainer. Might have been around $800 2yrs ago. I love the smart aspect because I think it replicates outside riding as much as possible. If you can swing the extra cash for smart (wheel off), then do it as I don't think you'd regret it.

My only caution is to really think through how you will connect with Zwift. For me, the cheapest route was using Apple TV. (rest is from memory, not sure of accuracy). Apple TV only has two Bluetooth connections, so many trainers send cadence and power on separate channels, thus you are SOL for heart rate. The Direto bundles the cadence and power into 1 signal. So my HR goes through the other (new HR monitor for Bluetooth BTW, not the same as the Garmin HR strap).

I think some of the above is now fixed via using the companion app for HR, but I use Android for the app and don't think it would transmit HR for me.

Anyway, deep dive on how you are connecting and which trainer before buying. I'm convinced this has been a game changer for me. In the old days, 45min on rollers were the norm. Now I can easily double that and frequently go 2hrs or more without getting too bored. Plus I think it is way more efficient (like rollers), not much for coasting so that is all pedaling and a quicker workout overall.

**carpathian** · 04-08-2020, 06:25 PM

Saw this yesterday, so awesome. You guys may not know of Lionel Sanders but he is top end Ironman guy. Most famous for losing Ironman Kona in last 2 miles of run in 2017. Ever since then he posts tons of training videos showing what he is doing to to get number 1... but he keeps missing it.

Dude trains like a beast and I always wondered if he Zwift raced at all. Here he is invited to a big race the other day and he crushed the field of e-specialists.

Look at his HR at the end...

It was cool hearing how the pros communicate tactics and planning on head sets too.

I might be delusional thinking there will be any running races this summer, thank god for Zwift!

here he is a couple weeks ago crushing a Phil Gaimon Strava PR on Mt Lemmon, AZ

**huckbucket** · 04-08-2020, 08:10 PM

Next level fitness. Crazy stuff.

**grrrmountainman** · 04-09-2020, 08:50 AM

I also have the elite direto - just started on it and zwift last week to make up for not ski touring this time of year and the trails being snow and ice yet. I was curious about Zwift but just last night i joined a "group ride" and I spent way more time on the trainer and pushed myself in that setting than i would have done by myself - it's all a game, but the distraction and challenge of keeping with others is pretty real.

no complaints on the direto trainer - glad i went the route of the smart trainer for this dumb guy.

PS - my set up is Zwift on iphone and use a lightening to hdmi adapter to plug into tv to get it onto bigger screen.

**carpathian** · 04-09-2020, 06:04 PM

Originally Posted by buttahflake

Right on, it’s so much fun. I’m gonna do that Yorkshire Grand Prix race on Wednesday or Thursday. They start you with all five power-ups, that will be cool.

Did you do the Yorkshire?

I have never been on that course until racing it last night. That hill right off the start was a rude way to get going!

And there were lots of random punchy hills and I had no idea how long they were, just go, go, go!

I ended up 6th in A Class (out of 10, lol). But then in Zwift power it showed I had second and I did not recognize any of the names...? Either way managed a new 5 min power PR of 396 watts (4.5 w/kg). which was definitely in the first 5 min of race and 20 minutes at 365.

What did Lionel say he had , 520 watts for 5 min??!!

**Dee Hubbs** · 04-09-2020, 06:39 PM

My Zwift training program had a "free ride" day today I was suppose to do an "endurance ride" for my non structured training day.
I logged on and started pedaling and then I saw a race on the Innsbruck course that that I really like. So obviously I signed up for the race and proceeded to bury myself for a full 30 minutes. With 8.5 minutes in Zone 4, 8.5 minutes in Zone 5, and 6 minutes in Zone 6.

**carpathian** · 04-09-2020, 08:01 PM

Originally Posted by Dee Hubbs

My Zwift training program had a "free ride" day today I was suppose to do an "endurance ride" for my non structured training day.
I logged on and started pedaling and then I saw a race on the Innsbruck course that that I really like. So obviously I signed up for the race and proceeded to bury myself for a full 30 minutes. With 8.5 minutes in Zone 4, 8.5 minutes in Zone 5, and 6 minutes in Zone 6.

That's how it goes! So easy to over do it, just chasing the fast guys and there is always faster guys.

In general I don't know your training program but a very popular approach is to follow the 80/20 rule.
80% in zone 2 or less and 20% in zones 4,5,6 with about 5% in zone 6.

A lot of people try to avoid zone 3 because you are going too hard to be in actual recovery (adaptation) and going to hard often enough that you can never really crank it up to zone 5 and 6 for true higher performance.

This article explains it all pretty good.

"Remember the old adage: When you go fast, you should be going really fast. And when you're going slow, you should be going really slow."

https://www.active.com/running/artic...one-3-syndrome

**buttahflake** · 04-10-2020, 06:24 AM

Good advice, Carp. I started the Yorkshire B race yesterday, held on for three minutes at threshold and blew sky high! Quit the event and went on a group ride. I’ve been spending way too much time in Z3 and Z4. I’m smoked right now, need to really mellow my efforts.

**buttahflake** · 04-16-2020, 09:19 AM

Okay, I read that article and have been riding Z1 and low end of Z2 for 6 days now, and it feels so good! Sleeping way better. Gonna keep it mellow for another week and then I’ll start going harder.
Used my Trump bucks to upgrade to a wheel off unit, it’s out for delivery!
Tacx Neo2T, can’t wait to try it out.