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How the Race Was Lost: Team Car in Yorkshire (ZRL #4)

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Racing on the DIRT Hellhounds team in the Zwift Racing League EMEA E2 B1 division has been a blast, but from the beginning I’ve been careful to make sure my teammates know that I have no problem whatsoever being “subbed out” if the manager thinks another rider would do a better job on a given week.

My reasons for this are twofold:

  1. I don’t want my teammates or manager to put me in just because I’m the Zwift Insider guy, or they think I’ll get publicly offended and throw them under the bus, etc
  2. Most importantly: I want my team to do as well as it possibly can!

This week, team manager Snowy finally made the call, asking if I’d be OK to sit it out in Yorkshire. I breathed a sigh of relief (Yorkshire always kicks my butt) and said I’d be happy to do so. In the same breath I volunteered to be the “Team Car” (DS) for the race if needed.

And that’s how I found myself sitting at my desk yesterday, signing into Discord, opening Zwift, and pulling up various browser windows so I could be a helpful voice for my teammates as they put in the hard work over two laps of Yorkshire’s 2019 UCI Worlds Harrogate Circuit route.

Today’s post will discuss how the race unfolded for my team, but it will also talk about the job of DS in a Zwift race, and how Zwift could improve the experience for the DS. Let’s race!

Zwifting DS: a Job Description

To put it simply, my job was to do as much thinking and communicating as possible for my teammates, in order to maximize our team’s overall result.

Experienced Zwift racers know good results are about much more than just hammering out the watts. Especially in a series like the Zwift Racing League, with its competitive divisions and strategic points structures. There really is a lot to think about, but we all know it’s not easy to make complex decisions when you’re riding on the rivet mid-race.

To be more specific, here’s a partial list of what a DS should do for their team:

  • Deliver peloton reports. How big is the pack you’re in? Which teams are represented well, and which teams didn’t make the selection? Are there any noteworthy riders in the mix? Is the rider pushing hard off the front someone we need to mark, or can we let them go?
  • Let them know what’s coming up: knowing the course is crucial. How long is the climb just up the road… and what comes after it? Where are the intermediate point banners? How does the finish lay out?
  • Dictate efforts: should your riders be on the front of the group, pushing the pace? Or sitting in? What if you have riders in multiple groups?
  • Encouragement: this goes without saying. There really shouldn’t be any negativity from the DS – it’s about cheering on your team, calling out every good bit of work you see, and believing every team member is going to do everything they can to help the team win.
Climbing Otley Road

The Start

Yorkshire UCI course races always start hard since you’ve got the Otley Road climb right out of the gate. We knew this would be a tough section, and a selection would be made – but we also knew that the biggest efforts would be on the KOM down the road, and the group would be culled even further at that point.

With no intermediate points atop the Otley Climb, it made sense to simply maintain a good position near the front of the pack, conserving energy for the battle to come. After a bit of a snafu getting my Zwift viewer going, I was finally able to see the live race as the riders made their way over the top of Otley. I was happy to see the Hellhounds had hung in there, with all 6 teammates making the front group of 58!

KOM #1

We had a few riders targeting intermediate KOM points, and they killed it, with Neil coming in 2nd, Scott 8th, and Dan 9th. Unfortunately, I wasn’t able to view the in-game leaderboards due to how viewing other riders works (more on that later). But as the riders descended from the KOM these three Hellhounds were in a small front group of 9 riders, perfectly positioned to take intermediate sprint points just up the road!

Snowy was in the group just behind, and I advised him not to push to close the gap to the front group. We had a solid chance at big sprint points from our three front group riders, and bringing in another pack of riders would just reduce those chances. Better for Snowy to sit in, conserve, and let other riders pull the group forward if they chose to do so.

Sprint #1

Neil was first across the line for the sprint (he’s got a crazy strong sprint) with Scott in 7th and Dan in 10th. Extra points!

To Chase, Or Not to Chase?

The groups came back together after the sprint, and I clicked around to see where things stood. We now had a front group of ~30 which included 4 Hellhounds (Neil, Scott, Dan, and Snowy). The other 2 teammates (Ian and Phil) were in the chase group about 20s back.

Now the question became: should the teammates in the chasing group push to rejoin the front group? I quickly made the call to not chase, based on a few factors:

  • We had good representation in that front group, with 4 team members
  • Bringing the groups back together probably wouldn’t get us any extra points, since a more tired Ian and Phil would surely get dropped on the second KOM like they did the first
  • The chance of pulling the smaller chase group back to the larger, stronger front group was pretty slim
  • Conserving as much as possible would leave fresher legs for the finish, where Ian and Phil could hopefully sprint well and earn max finishing points from the chase group
The front pack supertucking down the Pot Bank descent

Team Survey

As we finished off the first lap, I started clicking around to see how each team was represented in the front and chase groups. (I could really only do this by counting jerseys, but fortunately everyone was wearing their unique team kit!)

Knowing the mix of riders in the front group is crucial, because it helps us see which teams will be in contention for the overall points win. If one team has 1-2 riders in the front group of 30, while another team has 4 riders, chances are good that the 4-rider team will be finishing with more points in the end.

This even lets us decide which attacks to follow and which to let go. If a team only has 1-2 riders in the front and they attack over the KOM, it’s not a huge deal to let them go, because they aren’t going to win the overall points competition. But if it’s a well-represented team attacking off the front, you need to follow that if you want any chance at the overall win!

This also informs the chase group’s strategy. I told Ian and Phil (my teammates in the chase group) not to work on the front at all. Rather, let a team with lots of riders in the chase group (and few riders in the front group) do the work. SZ was such a team, with just one rider in front and three in the chase group.

KOM and Sprint #2

Going into the second KOM, we were targeting more intermediate points. Snowy put in a killer effort, making it first across the line. Neil was 5th, Scott 9th. The groups split up over the top, but we brought them back together in order to get Neil in contention for max sprint points. With 21 left in the front pack it would be a real battle for points on the 2nd sprint intermediate.

Snowy put in another massive effort on the sprint, coming in 3rd, with Neil 6th. The front pack came back together after the sprint. Time for those painful final Yorkshire meters!

The Finish

With 4 riders in the front group of ~20, we discussed our finish strategy in the final minute before all hell would break loose.

Do we send someone off the front for a long attack? None of the riders fancied that proposition. So we decided to just try to maximize each rider’s finishing position, sitting in then launching the sprint whenever each rider felt the timing was best.

Markus Pape (SOW) jumped hard and early, but we let him go – they weren’t a team we were marking, and I figured he launched too early anyway. As we hit the flatter portion of the finishing straight the aero powerups began to fly, and it was time to go all-in! Neil started his effort a bit late, but came in 6th – the top finisher from the Hellhounds.

And Pape? He stayed away, winning by 2.7s! Impressive. You don’t see many long sprints win in Yorkshire.

See race results on ZwiftPower >

Watch the race video:

Team Result

We were really pleased with our overall result in this race. The Hellhounds earned 231 points, good enough for 2nd place behind Kirchmair with 255. We remain in 2nd overall.

Zwift DS Feature Requests

The DS job is doable right now using a combination of Zwift, Discord, and whatever information sources you may need. But there are several things Zwift could do to really help the team cars do a better job! Here are a few ideas:

  • Make it easier to watch the race: having to join the E pen, then fan view a rider using Companion – it’s all too much. If there’s an active event in Zwift, I should be able to just open the game, click a link, and watch the event as it unfolds.
  • Let us see leaderboards: in a points event like ZRL, it’s really helpful to see leaderboards for the intermediates. It would be great to see these in game.
  • ZwiftPower Live data: it would be really nice if we could see ZwiftPower live race data again. I’m not sure if this is just an issue with our races, but we haven’t had accurate live data for any race of the ZRL series. Having access to live prime (intermediate) data would be a nice bonus!
  • Show teammates: it’s not at all easy to see which teammates are in a particular group from within the game, or to select a particular rider’s view. Having quicklinks I could click to go straight to each teammate’s game view… that would be awesome! I suppose I could just set up 6 computers…
  • Live points tally: how cool would this be? If all riders could see a live points tally as the race unfolds… wouldn’t that just up the level of competition, and help inform strategic choices?

Takeaways

While I’ve watched others DS, and raced on teams with a DS, I’ve done very little DSing myself. So this was a learning experience, to say the least!

One thing I should have done better was getting to know my teammates. Some of them I raced with last season, but others I haven’t raced with at all. It’s hard to direct a rider when you don’t know their strengths and weaknesses.

Team manager Snowy certainly knows the team well – and his call to have me sit this week out was obviously the right one. Our team results was probably the best we’ve ever had in a scratch race. Well done, sir.

Having a lot of Zwift racing experience and very strong knowledge of the course was a big help for me in my DS role. Without those two aces in the hole I would have been lost. Happily, my teammates seemed to appreciate my incessant babbling, so maybe I’ll get a chance to do it again soon. I had a blast!

Your Thoughts

Have you ever been a DS? Got tips to share with me and others? Comment below!

Ed Laverack’s “Comeback from the Virus” Diaries: #3 – Consistency is Key

I am now three training weeks into my comeback from Covid-19, and I have managed to maintain consistency throughout this short period of time. It may sound cliche, but consistency is truly the key to building any type of fitness or recovering from any type of injury or illness.

That is not to say you need to train every day to achieve that consistency – it is important to factor in rest days for recovery, and to allow training adaptations to take place.

Over the last few weeks, I have factored in one complete rest day a week (where I have taken time off the bike completely, occasionally with some low-intensity active recovery such as a walk or stretching), and one easier day, which usually falls in between 2 × 2 day blocks. Most of my riding is still focused on zone two training, with the intensity coming naturally on Tuesdays and Saturdays with Zwift racing and training sessions. The general idea is to keep my hard days hard and my easier days steady to allow for recovery and adaptations to take place, whilst keeping my riding volume load high. 

Last week I took part in the Team Time Trial round of the WTRL racing league with the Wahoo LeCol team, where we rode our best Team Time Trial performance of the series. I was allocated 45 second turns on the front at around 350 to 400 W (around 6.5wkg) and as you can imagine, this proved to be a great training session for me as I tried to stay with my teammates. It definitely spiced up the race for all of us.  

Training wise, I had a slightly lower volume week this week, accumulating 663 TSS over 10.5 hours. On Thursday I selected a race in the steep streets of Bologna in order to test my fresh five-minute power. This was more for fun rather than anything else, but it would also prove to be very useful to compare against my previous best over a shorter duration that is much more anaerobic. It resulted in my second-best 5min power on Zwift (22w lower than my PB) and left me wondering just how that is even possible! 

On Friday I topped off the week with a long outdoor ride that lasted three hours and on Saturday I tried my hand at a longer race in the morning, before attempting the #EdHeads organized training session in the evening. With only six hours of recovery in between the two sessions, it provided a handy way of upping the overall load without having to do it all in one lump. I am a particular fan of ‘double day sessions’ for this exact reason and have always found the fitness and power benefits significant. 

I am a little biased, but I am really enjoying the sessions that I have created for the WTRL racing league. This session in particular really prepared us for the race last Tuesday where we finished on top of the big Innsbruck KOM. I set myself a target of a top 20 and rather surprisingly I almost got a top 10, climbing for 15 minutes at 350 W (5.7wkg). I gave it everything and following this race I realised that I would need to complete another FTP test (as did 700 others who are watching the live stream!). 

I attempted me FTP test slap bang in the middle of a block, meaning that I was not too fresh, or too tired – this turned out to be an optimal day to complete the test. My results were 333 W FTP. So in the space of 22 days my FTP has regained 24 W. 

Training works 🙂

Questions or Comments?

Share below!

Simon Richardson: An Undaunted Unbroken Spirit of Zwift

Lists are pervasive in today’s society, and as data-hungry cyclists we especially tend to maintain many lists.  We take note of the route badges we’ve earned, the miles we’ve ridden, the Ride Ons we’ve received, and even the pizza slices we’re entitled to eat. 

It may be refreshing take a step back from those lists, however, to contemplate Henry David Thoreau’s perspective when he wrote, “A man’s interest in a single bluebird is worth more than a complete but dry list of the fauna and flora of a town.”

The Laundry List

To say that Simon Richardson has a laundry list of medical problems would be an understatement.  It reads as follows:  

  • In early 2001 he was struck by a vehicle while training, suffering a broken leg that required surgery and hardware to repair.
  • Later in 2001, progressively worsening back pain proved to be the result of a fractured spine left undetected which required surgical intervention in November of that year.
  • In 2003 persistent and progressively worsening spinal symptoms required another spinal surgery.
  • In 2005 complications of the previous spinal surgeries manifested as progressively worsening and profound left-sided muscle weakness.

Describing Simon’s medical challenges through a mundane list is in no way meant to trivialize, but rather to deemphasize.  Simon is not defined by the bad that has happened to him.  In fact, there are some lists on which he is included that do just the opposite.

Despite the injuries, surgeries, and complications, the Welsh-born Simon resumed cycling in 2005 upon the recommendation of his doctors to aid in his rehabilitation. In 2006 a friend took Simon to a velodrome and introduced him to the track. Richardson, who was a cyclist prior to the accident, started training again on an adapted bike powered by only his right leg.

It was on the track that Simon’s talent was noticed and his eye-opening results earned him a spot on the Welsh national team, placing 7th in the Para-Cycling Europa Cup in 2007, amongst many other noteworthy results.  His impressive performances earned him an invitation as a guest rider on the British Paralympic team for the 2008 Beijing Paralympic Games.

The List of Simon’s Olympic Achievements

In acknowledgement of his exceptional performance Simon was appointed a Member of the Order of the British Empire (MBE) on December 31, 2008, and for recognition as an ambassador for his service to Disabled Sport the 2009 New Year Honours

Simon’s career was on the rise, until one fateful day in August of 2011 while training for the London 2012 Olympics.

A Few Additions to the Laundry List 

Simon was struck by a drunk driver and left for dead on the side of the road. He was 44 years old, and his laundry list of problems had grown significantly, as Simon’s condition was considered critical while he remained in a coma for 15 days.

  • Multiple spinal fractures
  • Fractured pelvis
  • Fractured sternum (breastbone) 
  • Detached lung resulting in only one fully functioning lung

Undaunted and with spirit unbroken, Simon, no stranger to comebacks, resumed training following a prolonged grueling course of rehabilitation and recovery, including countless surgeries and setbacks.  He got back to training in 2017 and described it as going well until “I had a bad turn and ended up in the hospital on oxygen.”  Simon had developed a blood disorder and required stomach surgery to save his life.  In 2019 he added two more spinal surgeries to the list following the collapse of the rods in his back. 

Simon’s Zwift setup

Zwift as a Comeback Essential

Following yet another rehabilitative episode, and another attempt to once again pick himself up and back onto the saddle, Simon found Zwift.  “I stumbled upon Zwift after receiving a trial,” reports Simon, who dreams of one day again competing in International Paralympic events.  

“When I started I was struggling to hit 1w/kg and now I am over 3w/kg,” Simon states excitedly.  Although he does not require a special bike to Zwift, he does note, “It takes me a long time to warm up and get my legs going.” 

Simon’s List of Zwift Accomplishments 

Once his legs got going they didn’t stop.  Simon completed the Virtual Race Across Europe by riding 4,700km in 52 days. He is currently competing in the Virtual Race Across the World: London to Sydney, a 16,983km competition that will require him to average over 325km per week to complete.  Simon has been talking to British Cycling concerning his most recent comeback, and with hope states, “They are interested in me again even being a bit old and said age doesn’t matter as long as you are fast.”

It would be foolish to bet against Simon, who further states, “Without Zwift I would not want to start cycling and racing again as I am still very nervous to get on a bike on the road. I wish Zwift had been around when I was training for Beijing!”  

It is not fair to characterize Simon by placing him on the list of injured athletes who never met their potential, or by describing the man by first reciting his long list of challenges and setbacks.  Simon would prefer, and is more appropriately characterized, by his own unique list. 

 It goes as follows:

  • Father and husband
  • Olympic Medal Winner
  • World Record Holder
  • MBE
  • Role Model
  • Undaunted and unbroken Spirit
  • Fellow Zwifter
  • A single bluebird!

The Short List

So how would you categorize Simon Richardson?  The man who has averaged one surgery per year since 2001.  Who lives a life on wheels, but not the glamorous life that us amateur cyclists dream of.  Who has spent as much time during his career recovering, rehabilitating, and coming back from injury as competing at the International level.  

And who, despite all this, has achieved the greatest awards and highest honors our sport and society offers. Whose spirit remains undaunted and unbroken! 

That list is still incomplete.  Ride On Simon!

Tell Us

Don’t pretend that you haven’t created a cycling-related list.  Are you a list writer?  What is the most unique and helpful list you rely upon.  Share if you feel it would benefit a fellow Zwifter!

Couch to Cat C, Week 4: Cadence and Cara

Our goal: to transform a 265-pound rookie rider with a tested 1.92w/kg FTP into a cat C Zwift racer (2.5w/kg+) in 6 weeks.

The first week was mostly about orientation and baseline testing, the second week about building endurance and improving form on the bike. In the third week we started pushing the endurance Boone was building, working to keep the watts higher over the duration of the ride. This fourth week was similar to week three, with some cadence work mixed in.

The Plan

As a reminder, here’s the basic plan we’ve settled on for the 6 weeks. (Many thanks to Alan Dempsey of HPP Coaching for giving us solid advice that sets Boone up for success).

  • Week 1: Benchmark testing + Endurance
    FTP test, attempt first Zwift race, and get some time on the bike
  • Weeks 2-4: Endurance + Cadence Work
    Lots of work from low zone 2 to mid zone 3, with some high-cadence drills to train the legs for efficient pedaling
  • Weeks 5-6: Endurance + Intensity, Finishing with Benchmark Testing
    Start with similar rides as weeks 2-4, with some VO2 and threshold efforts included in short durations. Toward the end of week 6 we’ll do another FTP test and Zwift race, so we can compare progress from week 1.

Ride #13: More Power PRs with Cara

Our goal today was to ride with Cara as long as possible, then spin the legs out for a bit to cool down. Boone hung with Cara for 30 minutes, beating his old record by 5 minutes.

He told me, “My legs felt great at 27 minutes. And dead at 29.” He spun for another 15 minutes on Fuego Flats, but felt pretty dead – possibly because he’d been working outside all day, hiking up and down the side of a hill, stoking a burn pile with timber and breathing in smoke. He had also raced in Crit City the day before, so was probably feeling that effort.

Despite blowing up in spectacular fashion, he set some new bests between 25-30 minutes on his critical power curve with this ride.

See this ride on Strava >

Ride #14: Spinups with Dan

Today we decided to go for a more mellow effort with Dan Diesel – to purposely ride with Dan in order to keep the effort lower, while working on cadence with some high-RPM spinups.

Cadence work can be a real help for beginning cyclists like Boone, because it teaches your muscles and brain to fire efficiently. Think about it: cyclists are asking a diverse bunch of muscles to lengthen and shorten 90 times per minute in a precise pattern – that’s no small ask!

I told Boone not to shift to a harder gear, but just increase his cadence and try to hold it for 30 seconds or more without bouncing in the seat. On his first set he was able to barely touch 110RPM, but on subsequent sets he was closer to 120 as his brain and body got in sync with each other.

He did several of these spinups – this I think was his second attempt:

See this ride on Strava >

Ride #15: Chasing Cara, Earning Drops

Today we wanted to try another “How Long Can You Hang” outing with Cara, but after a short warmup. We wanted to see if a better warmup would let Boone hang longer with Cara, so he spun with Dan Diesel for the first 15 minutes, doing some cadence spinups but keeping the overall wattage pretty low. Then we exited the game so we could join Cara’s group.

Boone managed to hang with Cara for over 30 minutes this time, but that wasn’t a huge improvement from his previous Cara outing. What was impressive was how he was able to keep his power up after falling off the Cara group’s pace. A product of the warmup? Perhaps

He was hammering toward the end of the ride, and I couldn’t figure out what he was working toward until he told me, “I’ve got to get to 200,000 Drops!” And so he did. His first 25-mile ride, and his longest in terms of time as well, around 70 minutes.

This ride also set new power PRs throughout the 24-54 minute range, which is a big range for a new PR!

See this ride on Strava >

Ride #16: DNS

Boone had consistently kept our M-W-F-Sunday schedule since we began this challenge, but today was the first ride he skipped. He wanted a change of pace, and asked what I thought of him using the treadmill instead. Would a jog help boost his cycling fitness?

I shared my experience with him. “At your fitness level, doing more cardio/endurance work will help everywhere. When you get MORE fit, running won’t really help your riding much.”

So he did an hour on the treadmill – 5 minute warmup followed by 50 minutes of steady jogging and a cooldown. 4.3 miles total.

Week #4 Takeaways

Boone really felt like the cadence work helped him pedal more fluidly, so he was pleased with those results. And it was nice to have the power curve data Zwift supplies, so we could see how he’s been able to increase his wattage this week, even though he felt like he was “failing” near the end of some of his rides.

When it comes to building fitness, many people (myself included) find it motivational to track progress with specific data. Today’s tools make this easy for cyclists! Even if you don’t feel or look stronger from week to week, you can dig into the data and see your progress. There’s a lot of value in that.

One thing Boone has mentioned more than once is that it would be nice if Zwift had a Pace Partner in between Dan and Cara’s paces. At Boone’s current level, Dan is simply too slow if Boone wants to push himself – and Cara is so fast that Boone can only hang for half his ride.

I think more Pace Partners will arrive eventually, but this was a good reminder that Zwift needs a more diverse range of paces in order to meet everyone’s needs.

Support Boone

Thanks to everyone who followed Boone on Zwift and Strava and gave him lots of Ride Ons and Kudos. He’s loving it! If you haven’t done so yet, follow him on Zwift (name “Boone Bridges”) and Strava.

Your Thoughts

Got any tips for Boone? Comments on this week’s efforts? Share below!

World of Zwift – Season 2, Episode 2

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The latest episode of WOZ is out, covering all things great and beautiful in the world of Zwift racing.

In this episode, host OJ Borg brings us the following:

  • The latest news from the wide world of Zwift
  • Highlights of the first ZRL Season 2, Race 3 on Innsbruck KOM After Party with Matt Stephens
  • Interview of Olympic rower Jason Osbourne who won the first-ever UCI Cycling eSports world championship
  • ZRL Community Division update with Nathan Guerra
  • A new feature: A to Zwift
  • Drops Le Col women’s team interview
  • ZRL Race #4 recon from former hour record holder Alex Dowsett

Year-Long Black Celebration Series Begins Today

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Zwift recently announced the launch of the Black Celebration Series (BCS) – a year-long initiative designed to “celebrate the history, athletes, heritage, and joy the Black community brings to Zwift from around the world.”

BCS kicks off today, the first day of Black History Month. But it will run for 12 months. There are actually three components to BCS:

  • In-game activities: these events are open to all Zwifters and include daily (except Sundays) group rides and runs for the month of February. Many of these events include special guest leaders from Black Cyclist Network and Level Up Movement plus notable athletes like Cory Williams, Ama Nsek (both from L39ion of LA), the legendary Nelson Vails, Rahsaan Bahati, and Aisha Praught-Leer.
  • Social impact initiatives and partnerships: Zwift is donating to the Los Angeles Bicycle Academy and committing to ensuring that 10%-20% of their summer intern cohort is “students who attend Historically Black Colleges or Universities and Hispanic Serving Institutions.” Read more about these initiatives on Zwift’s blog.
  • Employee-facing events: Zwift is hosting a series of events for internal staff which “provide pathways to learn about Black experiences within sport, further equipping our team to be ever-mindful of inclusiveness in our work.”
In-game artwork on the NYC routes

Event Details

All BCS events will be held in New York, the city where many legendary Black cyclists (including Major Taylor and Nelson Vails) got their start.

Ride leaders will keep between 1.5-2w/kg along the Mighty Metropolitan route with the event lasting for one hour. Runs will be along the Grand Central Circuit and will cover a distance of 6.8km (4.2 miles). 

Kit Unlock

Complete any BCD ride or run and unlock the BCS kit!

Learn more about the Black Celebration Series and see upcoming events at zwift.com/bcs

Withings Scale Users: Here’s How to Use a FitBit Account to Re-link To Zwift

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Zwift has offered automatic weight syncing from FitBit and Withings/Nokia scales for years, but sometime around May 2020 something broke and Zwift accounts were no longer being automatically updated.

Withings Body+ Scale

This has been an annoyance for me, because I purchased a Withings Body+ scale (get it Amazon here) a couple of years ago specifically for its Zwift integration. So I was happy when I finally saw some action on the Zwift forum topic addressing this bug!

Based on official replies in that forum topic, Zwift fixed the issue for FitBit users in early January 2021 – but they’re still working on a fix for Nokia since it’s a separate problem.

The good news is, since it’s working for FitBit, Withings users have a simple workaround to start getting their weight automatically updating again! In very simple terms, what you can do is set up a free FitBit account, then connect it to your Withings account so your scale sends data to FitBit. Lastly, connect that new FitBit account to Zwift. Viola!

The data flows like this:

Here’s the step-by-step process, if you’re using a web browser to do the setup. (Presumably this can also be done from a mobile phone using a browser and the FitBit/Withings Health Mate/Zwift Companion apps, but I didn’t document that process below).

Step 1: Create Fitbit Account

Creating a new FitBit account is free and fairly painless. Just visit accounts.fitbit.com/signup and walk through the steps.

You’ll need to do all the normal account setup stuff: verify your email, enter age and weight, etc.

Step 2: Connect Fitbit Account to Withings Account

Next, let’s get your new FitBit account talking to your existing Withings account. (If you don’t already have a Withings account… well, that would be odd, since it would mean you never really used your smart scale’s capabilities. That said, you can set up an account at account.withings.com – you’ll need to connect your scale to that account as well.)

Visit fitbit.com/weight/withings to connect your new FitBit account to your existing Withings account. You should get a series of screens like this:

You will be asked if you want to import historic readings… you can do this, or skip it. It doesn’t really matter for Zwift, since Zwift just stores your most recent weight reading.

Step 3: Connect Zwift Account to New Fitbit account

So now your weight data is being sent to your new FitBit account. We just need Zwift to start talking to the FitBit account! Easily done.

Visit your my.zwift.com connections page (my.zwift.com/profile/connections) and click the FitBit logo to connect your FitBit account. You’ll see a confirmation screen like this (I selected “allow all” – some users report that just checking “weight” didn’t do the trick):

All Done

That’s it! Weight should now be syncing from your Withings > FitBit > Zwift automagically.

Once Zwift fixes their Withings connection things should continue operating properly even with this little hack in place.

Questions or Comments?

Share below!

How the Race was Won: Backbiting Burritos, Cones of Shame, and Sheer Chaos

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My coach would have been proud: I signed up for the race with the best of intentions. This would be a workout effort. I wasn’t going to just sit in then sprint at the end – I was going to push to my max to attack off the front and stay away, working on maximal 1-2 minute efforts.

We’d be riding 12 laps of Crit City’s Bell Lap, and everything seemed perfectly planned and ready to go. At least, that’s what I thought…

The (Long) Warmup

Since ZRL Season 2 began, I’ve slipped into a bit of a weekly habit. Trash myself ZRL Tuesdays. Take it easy on Wednesday. Then get a longer ride in Thursday, including a short race effort. It’s been working out well for me.

This week I started my day with the 6am Team Twenty24 Road to Tokyo ride – one of my favorite group rides. Easy pace, good banter – it’s a nice launching platform for a longer day. From there I kept spinning for another 45 minutes, then joined the Crit City pens for my 7:45 race, having put in about 90 minutes/30 miles of zone 2 effort with a few sprint spinups.

(And yes – I had already get PR lotion on the legs before kitting up. I also popped two pieces of caffeine gum in around 6:45. Ready to race!)

A Hard Start

There were 77 riders in the start pen when the clock hit zero – a high enough number that I was already doubting whether I’d be able to push hard enough to stay off the front for more than a few seconds. 20-30 riders, maybe. But 77?

We flew out of the pens and up the first twisty climb. The pace was high, but I figured it would calm down nicely once we reached the brick descent.

But it didn’t.

Things stayed quite spicy until the end of the third lap, in fact. I averaged 330W for over the first 6-1/2 minutes, just holding onto the pack, before things calmed down a bit. (A few green cones showed up after 4-5 minutes, which probably helped slow things.)

The cones begin to fly…

The Middle

The pace dropped a bit during laps 4-11, with each lap lasting between 2:33-2:36. I wasn’t sure if my legs were just tired, or if the pace was a bit higher than usual – but there was no way I was getting off the front of this group. I was riding threshold just to stay in touch with the front pack!

The “race as a workout” plan was abandoned. Not due to a conscious choice, but out of sheer necessity. It wasn’t going to happen today. Instead, the glycogen-depleted brain switch to my typical strategy in a faster race: sit in, use powerups and positioning to conserve, then try to time the final attack just right.

Brutal, Backbiting Burritos

The burrito powerup made many appearances in this race – usually activated by multiple riders on some portion of the twisty climb. And I always seemed to be right next to the burrito users!

I’m sure glad this powerup only lasts 10 seconds, because it’s a brutal offensive weapon, disabling the draft for all riders within 2.5 meters. As soon as I saw one above a nearby rider I knew I had to increase my watts by ~30% and pay close attention to make sure a gap didn’t open up ahead of me.

Speaking of gaps: I do wonder if racers have figured out yet that using the burrito can lead to unintended consequences, hurting the burrito’s owner. It happened in this race at least once, actually:

  1. We’re all riding together in a group, pushing especially hard on a difficulty portion of the route.
  2. Someone activates their burrito powerup (often triggering a second person to activate theirs).
  3. This disables the draft for all riders within 2.5 meters – which means a gap easily opens up one or two riders ahead of the burrito owner. The burrito owner is enjoying a nice draft, but their burrito has caused a gap to form one or two riders ahead. The front group is flying away, enjoying an unencumbered draft, while the burrito owner’s group is getting no draft, and they’re dropping back.
  4. The burrito owner must now attack to close that gap, or take the risk to sit in and hope those around him will close it.

The burrito is a powerful weapon, but you’ve got to make sure it doesn’t bite you back.

A Wild Finish

As we started our 12th and final lap the starting group of 77 had been whittled down to around 15. The strongest riders moved to the front to hammer up the final twisty climb. I grabbed their wheels, holding onto my aero powerup for the finish.

Ellwood and Grindrod were on the front – two riders who had been pushing big watts for the whole race. And I saw on the minimap that we were about to lap a large group of B’s. This was going to be sketchy!

I hit the brick descent with the front group of ~8 riders, then halfway down a rider appeared a few seconds ahead! “J. Bos” had used the invisibility powerup masterfully to break away without us seeing! He was now midway between our group and the B’s we would be lapping, which meant his breakaway would certainly benefit from that group’s draft once he reached them and sprinted through.

My group caught the lapped B’s at the left-hand turn after the short false flat climb. All hell broke loose, with powerups flying early and riders trying to figure out who was racing who. I knew I couldn’t sprint full-out from this distance, so I just tried to keep the power high and trust that everyone else was suffering too.

As we passed the graffiti wall we were through the lapped group and I could once again see my competition. Grindrod, Ellwood, and Bos were all there in the mix, along with myself and 5 others. As we made the final left I activated my aero, shifted, and got out of the saddle for the sprint effort. I flew past the 4 riders ahead of me, but Bos came from behind with a massive sprint, winning by a bike length.

I got 2nd on Zwift’s screen. But 1st in ZwiftPower (where it really counts), because Bos averaged 4.4w/kg (342W) for the race, didn’t have a heart rate monitor, and isn’t signed up for ZwiftPower.

See this activity on Zwift.com >
See this activity on Strava >
See race results on ZwiftPower >

Watch my race recording:

Takeaways

The pace of this race was definitely affected by some A-level riders. Ellwood was ranked as a B for the race, but got upgraded to an A after this effort. Bos was putting out A power, as was Grindrod. And let’s not even talk about the riders who were coned a few minutes in, after pushing the pace at the front for the initial minutes.

Sure, it grinds my gears a bit when people sandbag. But I can’t deny that it makes for pretty killer training, even if it ups the pace so high that I have to ditch my original workout plan.

Rewatching the race video (above), it looks like nobody else in my front group had a powerup in that final stretch. I think many of the riders burned their powerups early as we rode through the lapped group, but I’d say that was probably a mistake in hindsight, allowing me to fly through the pack in the final meters.

The finishing lap was a super-tough effort. I think the Bell Lap direction on Crit City makes for a higher-wattage final lap, because you’re basically at pushing the limit the entire lap, whereas the Downtown Dolphin attack doesn’t start until you hit the bricks. I tied my fastest Bell Lap time in that final lap (2:23) and hit a new max heart rate (191). Yeah.. that wasn’t easy!

Your Thoughts

Ever been bitten by your own burrito? Hit a new max HR on a Crit City sprint? Or had a lapped group turn a regular finish into a pell-mell dash? Share below!

Building a Hardwired Zwift e-Controller

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There are a few great posts out there on building a wireless Bluetooth e-Controller for Zwift, however in my tests I found it was interfering with my ANT+ signal and quite small for my big fingers. I wanted a simple solution, so I decided on a hard-wired button controller.

Prices online for a gaming button controller were over $100, so I rummaged through my parts drawer looking for a cheaper alternative. That’s where I found a USB Nintendo controller:

Controller

  • Hard Wired – No Interference
  • Inexpensive – On E-bay for less than $20 or on Amazon for $12.99 for a 2-pack
  • Big Buttons – Perfect for Big Fingers

The next step was working out how to make this work with Zwift. I found this great application called AntiMicro which is a graphical program used to map keyboard buttons and mouse controls to a gamepad. Useful for playing games with no gamepad support which works well for what I needed, Kudos to the developers! This was the 2nd part of the project.

Software

  • Ready Available – On the internet
  • Inexpensive – FREE Download
  • Highly Configurable – Opens possibilities to other projects

The next part of the project was programming. This was easier than I imagined, just plug in the controller and step through and allocate the various keyboard shortcuts for Zwift that you require. This completes the 3rd part of the project.

Programming

  • Power Up – Button A – Space
  • Elbow Flick – Button B – F1
  • Screen Shot – Button X – F10
  • Wave Hand – Button Y – F2
  • Look Forward – Up Stick – 1
  • Look Back – Down Stick – 6
  • Look Left – Left Stick – 4
  • Bird’s Eye View – Right Stick – 9

The final part of the project was mounting the controller and labeling the buttons until I memorize them. For mounting the controller I once again rummaged through the parts drawer and found a clip-on bicycle mirror which I modified by removing the mirror and cutting the surround to fit the controller, hot gluing it in place. I also had to superglue the pivot balls as there was too much movement when I pushed the buttons, the super glue fixed that problem.

Mounting and Labeling

By the time I finished this post I had already programmed more functions into the controller which might lead to further ideas. The next revision will include shortcuts for OBS Studio so I can change scenes from the controller using a toggle button to change sets to a new button layout.

The final revision as it stands is shown below:

  • Set 1 – e-Controller – My Default Layout
  • Set 2 – e-Controller 2 – Same as Set 1 except camera views are different
  • Set 3 – Team Car – Drone view controlled by joystick for better control
Mounted Just above the right hood for easy access

This works very well and the total cost of the project is about $20. Bargain!

Editor’s note: this post was originally published on bhbug.com.au. It is reposted here with permission.

Le Col’s Yanto Barker on the Science of Cycling Kit (Zwift PowerUp Cycling Podcast #62)

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About this Episode

They used to race against each other, but today they’re brought back together by a mutual love of the science behind cycling kit. Le Col‘s very own Yanto Barker sits down with Greg Henderson to discuss his career as a pro cyclist and how he transitioned into a businessman with little experience under his belt, learning the ropes as he went. And they touch on the new IRL Le Col kit for the Tour de Zwift, a match made in cycling kit heaven!

About the Podcast

The Zwift PowerUp Cycling Podcast features training tips from host Matt Rowe (Rowe & King), with regular co-hosts Greg Henderson, Rahsaan Bahati, Dani Rowe, and Kristin Armstrong.