It’s been a crazy year to say the least, but still we were lucky enough to have many all-star guests join us for great chats. We pick some of our favorites from the last 12 months to give you a little something to listen to as you finish out the year. Maybe you’ll find an episode you haven’t heard yet, or you’ll be inspired to listen again!
About the Podcast:
The Zwift PowerUp Tri Podcast is hosted by former pro triathlete Matt Lieto and Zwift Academy Tri mentor Sarah True. Both are passionate about lending their in-depth knowledge of the multisport to the Zwift Tri audience.
Like most of my bad ideas, this ride was a last-minute spur of the moment decision. I wanted to ride all the roads in Watopia in one ride.
I race for Team USMES C1 in the WTRL TTT Latte division, and the day before we came in with a 3rd place overall finish. (Not thanks to me, but rather some very strong teammates. I was the fifth man and more of an insurance policy if one of the top four riders had a mechanical issue.) So my legs weren’t exactly fresh, but I was feeling OK. The goal was to cruise the route around 2.5 w/kg.
Getting Started
The day started off with Christmas presents and some breakfast. Once all the kids were focused on their new toys, I headed to the pain cave to start my journey. My real-life triathlon team is Base Performance and I use many of their nutrition products. I filled two water bottles with their drink, Rocket Fuel, and thought that I’d take a short break once I ran out and could also use that as a pee stop. I opened the basement window and turned on the fan, blowing 7-degree air into the room (a wise decision). I didn’t have a specific route in mind, but started on Tempus Fugit. I figured I would watch the map and make turns to allow for the least amount of backtracking.
After the flats, I headed to Titans Grove so I could go to the start of Repack Ridge and when I exited, I would turn left to finish going through the Sequoias and end up on the North side of the flats. I hadn’t done Repack Ridge much before and it had been a while since my last attempt. Getting used to the phone steering took a little bit of practice.
It’s a Trap!
I used a little backtracking to cover the route from my start point, did a U-turn, and headed towards the beach and Zwift KOM. After a loop around the Italian Villas using one of Watopia’s newest roads, the Bridge/Islands Bypass, I cut back East to head up the Epic KOM.
About halfway up I was joined by fellow Base Performance teammate Matthew Stepaniak. He immediately texted me that this was a trap – he was on an 8% grade with no warm-up! I assured him that we were heading down soon… after the Radio Tower. The “I hate you” response really made me feel the Christmas spirit.
A Welcome Break
Coasting down from the Radio Tower and most of the backside of the Epic KOM was a welcome breather. At the bottom, we took a right turn to hit another new Watopia addition, the Epic KOM Bypass. The next left was downhill as we went back towards the beach, south on the rollers, before the Watopia sprint and headed to the Volcano. Matthew only needed to get 14 miles in and his time was up so I was back on my own. This was a good time for my first break, which lasted just long enough to refill water bottles and visit the bathroom.
The nice thing about only filling up two water bottles is that the next bottles are a little colder than if they had just been sitting there. Also, you can choose what you want in the moment. Rocket Fuel is a mix of Base Hydro, Base Amino, and Base Salt. There are five flavors of Hydro and three flavors of Amino. I went with mixing Strawberry and Watermelon.
First I did a loop around the Volcano Circuit before going up the Volcano Climb. At this point I was still feeling pretty good and knew that I only had the Jungle and ADZ left to complete. When I hit the dirt in the Jungle, I stopped and got off my Tron bike and moved to my mountain bike. I took a left at the entrance and thought the best route would be to go halfway, turn at the Mayan Bridge, loop South in the Jungle and back across the Mayan Bridge before going up the Alpe. I’d hit the last section of the Jungle on the way out after a nice rest of coasting down the mountain.
Tackling the Alpe and Leveling Up
At this point I was around 70 miles in with over 5,000 feet of elevation and I was starting to fade a little. Before I started up ADZ, I once again stopped to change bikes. This time I went for the Specialized Tarmac Pro with the Lightweight Meilenstein wheels. When stopped I noticed an orange bubble on the companion app and knew another friend was close. This time it was USMES teammate Kevin Davis. I knew he raced for our B team and told him if he stayed in front of me the whole way up the Alpe, I’d be his friend forever, and that’s just what he did. There is not much of a draft going up, but I think it was just the motivational push I needed. I was able to hold 200 watts on each leg, but I was bouncing around a bit on my power as my legs were worn out.
This wasn’t going to be a PR day, but that wasn’t the point. I was so close to covering all the miles. Speed or power weren’t a concern. ADZ went pretty well and I didn’t start to complain too bad until we had three turns left. Kevin gave me some encouragement and reminded me that we were almost there and only had to sprint the last leg. I thought “sprint is such a strong word.” It actually did push me though as I stood up and gave it pretty much everything I had left. At the top I got the wheels on the spinner and since I already have them, I got a 1,000XP bonus. This was nice as I made level 34 at the bottom. We had made it and now got to enjoy a long coast down.
Hearing Voices
This is when Kelly Ryan jumped on and we decided to all get on Discord. Kelly is also a USMES and Base Performance member. It was awesome to actually chat with them both instead of just texting through the Companion app. The last leg was just the exit out of the Jungle, but by the time we got there was I sitting at 89.5 miles. It’s pretty hard to put that much in and not get a century ride in, so I continued. It would only be a short climb out and a nice downhill heading back towards the flats.
At this point, my watts were falling off significantly. Talking on Discord helped keep me going and I didn’t mind the power drop because I was still moving at a decent speed either downhill or on the flats.
So Close, But So Far Away…
The second I hit the 100 mile mark I was done. I clicked the menu button and End Ride. The map pops up and goes over all the roads you hit. I watched with excitement to see all of them filled in. However, my heart sank as I saw that I missed doing a loop on the Zwift KOM. I had missed the new KOM Bypass! All those miles, all those hours (over six hours by now) and I failed to hit all of the roads. I was just sick. I clicked the OK button and thought that I had a great ride, hit a century, and completed almost all of the roads, but just didn’t quite get it done.
When the save screen came up I noticed that there was a back button in the upper left corner and I wasn’t sure which screen it would take me to, but I clicked it. It was such a good feeling when it took me back to my ride and let me continue. At this point I was completely shot and in the middle of the flats. I knew that it was only 4 miles away and that I had to get there. Barely pushing 100-150 watts the three of us slowly made our way to the KOM Bypass. I quickly crossed it, saved my ride, and went straight to Strava to make sure everything was there.
The route ended up being 104.62 miles with 9,160 feet of elevation and took 6 hours and 45 minutes to complete. The only nice thing about having to do a few extra miles at the end was that it pushed me over 9,000 feet of elevation. When I first stopped at 100 miles, I was at 8,990 feet.
Unfortunately, all of the pictures I took using the Companion app came up all black, so I don’t have those to share. Kevin got one of us riding together in our USMES kits and sent it my way. Today was quite the journey and I’m thankful for my teammates’ help getting me through. I think I’ll try to hit all the miles in the other worlds as well, but for now I’m going to enjoy the rest of the holidays. Merry Christmas and Happy New Year, everyone.
What About You?
Have you ever ridden all of Watopia in one go? That was a much easier ride a few years ago, compared to today. Share your experience below!
Official Zwift fondo events are always a blast, with thousands of riders taking part. Like an outdoor fondo, they feature challenging (read: hilly) routes with three length options. Riders can race the event, or just push to do their best and finish a challenging effort.
The third fondo of Zwift’s 5-month northern hemisphere 20/21 series has just been posted for this weekend!
Zwift Fondo events have three categories (A, B, and C) which are open to all riders. These categories don’t refer to rider strength or speed–they refer to route length.
For January the routes are (click for details):
A: Gran Fondo - 97.2km (60.4 miles), 1148m (3766′)
B: Medio Fondo - 72.6km (45.1 miles), 981m (3219′)
C: Bambino Fondo - 52.1km (32.4 miles), 553m (1814′)
On a related note, we would really like to see Zwift expand the fondo routes to something that hasn’t been used for all past fondos. Maybe it’s time for an Uber Pretzel fondo option? Or better yet, a brand-new fondo route that includes the newer roads not covered in the three fondo routes? Perhaps the KOMonster…
Kit Unlocks
This is a 5-month series, and each month’s fondo has its own unique kit unlock. These kits are exclusive, meaning they will never be available anywhere else in game. A true badge of honor! Here’s a shot of January’s kit:
Upcoming Dates
This monthly series runs through March. Here are the upcoming fondo dates:
January 3
February 7
March 7
Is this a Race?
Yes. Sort of.
A fondo is a “fun race”, meaning it’s more about the personal challenge of finishing a tough course and doing your best. For some riders, the goal is simply to finish the ride. If that’s you, there’s good news: with so many Zwifters taking part in these events, you’ll always have company regardless of your abilities!
That said, thousands of riders turn out for these popular events, and the front of each category is always filled with superfit riders going all out. If you’re feeling strong and looking for an extended race challenge, find a fondo.
Note: efondo events don’t give out ZwiftPower ranking points, so in that sense, this event is not a race.
The majority of cycling injuries are overuse injuries which develop gradually over time due to repeated movement patterns. A recent study states, “Clinical experience indicates that the development of hip pain is a common reason for cyclists to seek professional healthcare.”
The action of cycling involves repeated hip flexion with the hip never fully extending, preventing the hips from “opening.” The hip joint stays in a fixed position as the leg goes up and down in the same plane, but never straightens or rotates enough to open up the hip joint. This can cause tightness or even shortening of the musculature over time.
Most cyclists have tight hip flexors, which can lead to pain showing up in the lower back and the underdevelopment and shortening of the glutes. Although this may not always manifest as hip pain, hip tightness is a huge problem for cyclists. The hip flexors can shorten and pull the pelvis forward, causing an anterior tilt, leading to back pain.
In addition, pain may come from stiffness in the hip rotator muscles, a group of muscles hidden beneath the glutes. This includes the piriformis muscles which extend from the tailbone to the top of the thigh. As your hip rotator muscles tighten, you may begin to feel pain in your deep glute area, with subsequent weakness and muscular imbalance.
Basic Anatomy of the Hip
The hip is located where the head of the femur, or thighbone, fits into a rounded socket of the pelvis. This ball-and-socket construction allows for three distinct types of flexibility:
Hip flexion and extension – moving the leg back and forth
Hip abduction and adduction – moving the leg out to the side (abduction) and inward toward the other leg (adduction)
Rotation – pointing toes inward (internal rotation) or outward (external rotation) and then moving the straightened leg in the direction of the toes
Also known as the acetabulofemoral joint, the hip joint is comprised of these basic components:
Hip bones, including the femur and pelvic bones
Hip articular cartilage that decreases friction between the bones and allows for a smooth gliding motion
Hip muscles that both support the joint and enable movement
Hip ligaments and tendons: tough, fibrous tissues that bind bones to bones and muscles to bones
Synovial membrane and fluid which encapsulate and lubricate the hip joint, respectively
Hip problems occur when any one of these components starts to degenerate or is in some way compromised or irritated.
Common Hip Pain Complaints and Injuries
Anterior (front): hip flexor tendinitis
Lateral (outside): hip bursitis, gluteus medius syndrome
The PRICE principle, an acronym which stands for Protection, Rest, Ice, Compression, and Elevation, is the standard for the treatment of sports injuries during their initial phase of discomfort. It should be applied as soon as possible for 24-72 hours.
Basic Bike Fit Recommendations
Typical areas of focus during a bike fit for a cyclist with hip pain include selecting crank length, handlebar size, and handlebar position that do not exceed the athlete’s range of hip flexion at the top of the pedal stroke.
Ensuring that the height of the saddle is not too low or that the fore-aft position is not excessively rearwards decreases hip flexion range and limits the stress of posterior hip musculature to contract at a longer length.
Active Treatment Plan For Hip Pain
What follows will be the foundation of a solid cycling injury active treatment and prevention plan, beginning with the basics of flexibility, strength, and recovery with a focus on the hip joint.
By completing all elements of the program, and building upon it with each installment of the series, you will be equipped to withstand the physical stress of cycling with less pain and greater enjoyment in addition to having a resource to refer to when symptoms necessitate.
Roll slowly and when you find a tender spot, focus in on it by rolling back and forth until you feel it soften or release
The Follow-Up Appointment
Stay tuned, as in the next edition of this series I will address cycling pathology of the low back, including how posture and core stability contribute to this debilitating condition. We will examine active intervention measures to keep you riding, training, and racing at your best!
Is This You?
Have you ever experienced hip pain while cycling that you were able to work through? If yes, what bike fit changes, stretches, strengthening exercises, or recovery techniques worked best for you?
This week, the Top 5 Zwift videos include a comparison of Zwift’s Leith Hill to the real-life climb, a new Zwifter’s attempt at Alpe du Zwift, some advice for beginners, and handy tips for all Zwifters.
Cycling Leith Hill | Which Is Faster, Zwift or Real Life? Full Gas With Power Data & Comparison
Two full-gas climbs. One in the real Surrey Hills, and the other in Zwift’s London world. Phillip Lovett is back with another Zwift vs. real-life comparison, this time on Leith Hill. See side-by-side footage showing how they compare, and find out which time was faster at “Bike Racing Without Mercy.”
Alpe du ZWIFT in 60 mins – 100Kg/220lbs newbie + Wahoo Kickr Bike ROCKER
Mark Lewis noticed his KICKR Bike was creaking and not allowing much movement, so he set it on a rocker plate built by Tim Churchill at Churchill Woodcraft. Then he launched an all-out effort up Alpe du Zwift, aiming for a 60-minute climb. There may or may not be a fall and some strong language at the end!
Things I didn’t know when I first started on Zwift
What do you wish you knew when you were just starting Zwift? Anwar Eaton explains the basics and some tips he’s learned.
Top 10 Zwift Tips & Tricks For Beginners
Filmed back in March when some locations had limits on outdoor activity, this video is useful for Zwift newbies at any time. Check out Cycle Nutter’s top 10 pieces of advice for beginners.
5 COOL ZWIFT TIPS No One Told You About
Sarah LaRoque with “Everything Is Photogenic” outlines 5 lesser-known tips for Zwifters of any level. (But we think someone might have told you about some of them…)
Got a Great Zwift Video?
Share the link below and we may feature it in an upcoming post!
In 1995 I watched along with many millions as British Triple Jumper Jonathan Edwards hopped, skipped, and jumped his way to a world record so epic (18.29m) it has stood for 25 years and remains unbroken. Jonathan was so good that night at the Gothenburg World Athletic Championships that he broke the world record not just once, but twice. This was sporting excellence.
Following that famous night, he went on to dominate the technical athletic disciple of Triple Jumping, winning every medal possible and in 2002 holding the “four majors” titles at the same time (Olympic Games, World Championships, Commonwealth Games, and European Championships). No one has dominated the sport since.
25 years on from the magical night in Gothenburg, I had the privilege of riding with this British legend and cycling enthusiast on Zwift. We discussed those events and his interest in cycling and his use of the platform. From a personal point of view, I was interested in exploring how ex-professional athletes use Zwift.
Getting Set Up
We arranged a ride in Watopia via the Meetup function and I selected the “Tick Tock” course mainly because it did not have any big climbs to contend with. I thought it might be a bit too challenging for me to conduct the interview whilst struggling up the Epic KOM. Like my carefully selected route, I had planned my questions and had them ready to copy and paste into the chat function on the Companion App. However, I was mightily relieved when Jonathan suggested we do the interview over the telephone, whilst cycling. This was probably going to be the most unique interview he would have to do and I was in favour as it would give the experience a more natural feel, just like two people chatting whilst cycling outside. It did present me with a new challenge, though: writing and riding. To offset the difficulties of this, I printed the questions and left suitable gaps to fill in the answers, as we went, just like an old school exam.
As we started our ride, Jonathan explained that he was introduced to cycling via another British Olympic legend, Sir Chris Hoy. For those who are not familiar with Sir Chris Hoy, he is the second-most decorated Olympic cyclist of all time with a total of seven Olympic medals (six gold and one silver), so certainly not a bad person to get you involved in the sport.
Zwifty Details
Jonathan has clocked up a massive 10,415km on Zwift and is at an impressive Level 35, achieved over 3 years. He was introduced to the Zwift platform via Sir David Brailsford, former performance director of British Cycling and current general manager of Ineos Grenadiers professional cycling team. Despite using the platform extensively, Jonathan confessed that he has never undertaken a Zwift race, which I hope to change because with his explosive power, I am sure he would do fantastically well in short races such as the TTR Mini Series. However, he explained that he uses the platform for general fitness and treats riding on Zwift like he does outside, where he has no interest in competing.
I’ll confess, I was not expecting that answer. But in retrospect, having won everything in your chosen sport I can understand.
We both agreed on the benefits of using Zwift, one being the ease of using the platform and as he eloquently stated, “You just get on your bike and away you go, making it more convenient and safer than having to spend 30 minutes navigating busy roads before reaching quieter country lanes, like in the real world.” Outside of the world of Watopia, Jonathan cycles on a custom Racer Rosa and enjoys riding in the Lake District, which is a beautiful part of the UK. This area was home to some of the UK’s best-known writers including William Wordsworth, one of Britain’s most famous poets, and Beatrix Potter, the famous children’s author.
Jonathan explained his Zwift setup, which is probably not too dissimilar to many. It includes a 36″ TV connected to an Apple TV which hosts Zwift. He uses a direct-drive Wahoo KICKR, and most importantly has a big fan – something all Zwifters can agree to be a necessity! This setup is hosted in his garage.
Talking of Zwift setups, it was at this point I had a dreaded “drop out.” This put my multi-tasking skills to the test as now I had to jump off my bike and swap from being a “Riding reporter” to “IT Technician.” It seems that I am cursed with having technical problems at the worst moments, the last one being in the Zwift Hill Climb Battle that completely disrupted my race. Fortunately, Jonathan took this small delay in his stride and understood it was all part of ‘Zwifting’ and after a quick fix, I jumped back on my bike and we were back up and running.
Watopian Favorites
Back in Watopia, Jonathan mentioned he doesn’t have favoured bike frames or wheels in-game and so I highlighted some of the different ones available and their benefits. He went on to explain that he enjoys riding with small groups around 5-6 people and thinks the new ‘Pace Partners’ are a good addition and also occasionally uses the different in-programme training plans, and typically likes to train around the 2.5-3 watts per kilo mark.
He was impressed with the variety of rides and routes that are on offer and how so much can be achieved within an hour. This is something I could completely agree with because for me, even after 6 months of using Zwift on a daily basis, I am still discovering new events and different routes. We agreed that what can be achieved in an hour of training on Zwift is incredible, and we both shared the common fact that we are both spending hours cycling within Watopia for fitness and for the sheer enjoyment.
Riding vs Jumping
I was interested in understanding the difference in training from what Jonathan does with cycling compared to what he did to dominate the sport of Triple Jumping. He explained that his current bike training is the complete opposite of what he did historically.
Training for the Triple Jump involved short duration, high-quality sessions focused on your anaerobic power whilst in contrast, cycling involves longer, less intense sessions and is more aerobically based, which Jonathan mentioned was not one of his strengths.
Favorite Record
Turning the topic of conversation to his strengths as a Triple Jumper, I had to know: having won every medal in the sport and achieving the World Record (18.29m), what was he most proud of? The answer was without a doubt the World Record. After holding it for a quarter of a century, I asked if he had become attached to it and the answer was a simple “Yes”. However, he was gracious in admitting that having held it for 25 years, that was a nice “line in the sand to meet” and fully appreciates that one day it may be beaten.
As it stands, only 6 athletes have jumped over 18 meters in the history of the sport, with the second place being some 8 centimetres behind. Ironically, the World Record wasn’t actually Jonathan’s longest jump; previously he had recorded a staggering 18.43m in Lille, but that was not an official record due to regulations around wind assistance.
The Power of Perception
Jonathan stated “the jump of 18.43m blew my mind,” and went on to explain that it changed how competitors viewed him. He was to be forever a marked man. Jonathan described that moment as one where his perception of what was possible changed.
I think in our own individual ways, whilst cycling on Zwift we have moments where we achieve results above what we think we are capable of, whether that is finishing high in the rankings of a major event, pushing a certain wattage, finishing a climb, or completing some grueling training programme. It’s these moments that change our own perception of our abilities and keep us returning to Zwift to push those boundaries further.
Wrapping It Up
Soon, our ride was over. What a privilege it had been to ride with Jonathan! It was interesting to learn that after a lifetime of competing and dominating at the highest level of sport he was happy to be pedaling around Watopia without the need to compete.
And so perhaps the biggest challenge isn’t all the races we turn up to and thrash ourselves in, but to understand what actually motivates us to ride in the first place. Is it like Jonathan, the simple enjoyment of just cycling?
On Wednesday, December 30th, riders from around the world will be converging on Watopia for the WBR500: a 500km ride in support of World Bicycle Relief.
Some Zwifters will attempt the full 500km. Others will be on relay teams working together to cover the full distance. And others will simply be joining for a portion of the ride to lend a draft in support of those going the distance.
WBR’s mission of providing bicycles that change lives is a worthy cause in itself. This event may also appeal to those looking to top of their Festive500 miles, or perhaps do the whole challenge in one epic go. Read on for details!
Scheduling and Logistics
There is no official 500km event on the Zwift calendar – rather, several different “ride leaders” will be starting their 500km efforts at different times, and Zwifters can join any leader or group they’d like.
It is recommended that you add “WBR500” to your Zwift name, so other riders know you’re part of the challenge. You may also want to wear the WBR kit – use unlock code “GOWBR” to do so.
All leaders will be riding Watopia’s Tempus Fugit route, the flattest route in game, to keep the pace steady and help riders stay grouped.
To join a ride leader, simply follow them via Zwift Companion, then start Zwift and find their name so you can click to “Ride with”. Here are the leaders’ Zwift names and their start times:
Each fundraiser who secures at least $150 USD will be eligible for one entry to win the Stages SB20 Smartbike bike. (If you raise $1500 you will have 10 chances to win, etc.)
Fundraising and Donations
The 3R team has set a goal of raising $75,000 through this event – one Buffalo bike ($150) for every kilometer covered. You can donate directly to the cause via their page on WBR’s site, and even click to join the team so you can launch your own fundraising effort based on your WBR500 ride.
In addition, Speedvagen has partnered with WBR to auction a one-of-a-kind custom bike, with all proceeds going to WBR.
The winner will get the full bespoke treatment with the frame geometry specifically built to their measurements.
Custom paint scheme to reflect the World Bicycle Relief colors and logo.
If you are reading this, chances are I am preaching to the converted. But I feel I need to confess. You see, I am constantly finding things that keep me returning, day after day, hour after hour to the platform. To put it simply, I’m addicted. There we go, I’ve admitted it, “I’m addicted to Zwift.”
But, I’m not the only one addicted. Every time I enter Watopia, I am joined by fellow riders and runners who are finding themselves happily returning to the platform day after day.
The reason for this addiction is that there is always some event going on, some race, some badge to collect, some PB to smash. There is always a new experience to be had. And it’s for this reason why Zwift never gets boring.
Meeting Mo
Talking of new experiences, I was out cycling around Watopia and after several heavy days of racing, my legs were tired and in much need of a rest. Normal people would forgo the ride and take a day off, but we Zwifters, we don’t do that. We convince ourselves that an easy session is equivalent to a rest. So, I was gently cycling around Watopia on my rest day and I was approaching a runner. This was a little more unusual than normal as I was going up the Zwift KOM and I could see the pace of the runner being around the 4 min per km.
I quickly did the calculations and realised that this runner was running up hill in 40 minute 10km pace, which was quick. I appreciated there might not be gradients with the treadmill, but the person was still running at 16kph. Then I saw the runner’s name, ‘M. Farah’. Surely this wasn’t the legendary British runner Sir Mo Farah, the most successful British track athlete in modern Olympic Games history? So what did I do? I slowed and asked him. I didn’t get a response, but to be fair, I didn’t really expect one given he was now running at 3.30 min per km, uphill. I made sure I took a photo for posterity and off I cycled.
I later verified that this was the real Sir Mo Farah. What a unique experience, as for a brief moment, I cycled alongside the Olympic champion, Sir Mo Farah.
Hello, G
The miserable British weather must be bringing all the star athletes to the Zwift platform, because the following day I was cycling the Jungle loop when right in front of me was British professional cyclist and 2018 Tour de France winner, Geraint Thomas (G). He was easily recognisable with his Ineos Grenadiers kit and his Pinarello bike. Conscious that just like me he was out for a morning ride, and not wanting to impose, I asked if I could join him. He obligingly and politely replied “Yes, but I am going slow” – that suited me because I was just doing an hour’s recovery ride and let’s be honest, I wouldn’t have stood a chance of keeping hold of his wheel under any other circumstances.
So for the next hour, I cycled with Tour de France champion and Olympic Gold medallist Geraint Thomas. I did try and engage in a bit of conversation on a couple of occasions, opening with a question about the weather (a favourite topic for us Brits), but that got no response, which I completely respect. Fundamentally, he was out for a morning ride and probably wanted to mind his own business. He was gracious enough to let me ride alongside him and I respected that by not bombarding him with messages. What an absolute superstar.
As we left the Jungle, we continued up the reverse Epic KOM. I have previouly written how my favourite race is the ZWC Hill Climb Battle which goes up the Epic KOM, so it was pretty special to be riding up my favourite mountain climb with G. What wasn’t lost on me either (which I stated to G, who is recovering from an injury sustained in the Giro D’Italia) was that I knew the effort recovery takes because I have been battling this never-ending journey to recover from cancer and it was 7 years to the day that I was first diagnosed. I have been fortunate and I appreciate special moments like today. It was very kind of G, for letting me ride with him.
I always enjoy the reverse Epic KOM route, but I enjoyed it that much more today. We cycled at a more relaxed 3 watts per kilo, as opposed to my usual lung busting 5. Like the day before with Sir Mo Farah, I was sure to take a photo of me alongside G as we cycled up the Epic KOM, as people would never believe me. I also took one just as we crested the climb.
As we descended, we were soon joined by a couple of additional riders and before long, our small bunch was at the bottom of the climb. As we entered the outskirts of town, I sensed this was a good time to leave my ride with G. I thanked him and he continued off up the road, minding his business as he went, an absolute gentleman, and I’ll repeat what I said earlier, a superstar.
Like I said, Zwift is the gift that keeps on giving – thank you G and Ride on!
Zwift’s worlds are full of colorful flora and fauna. Watopia’s creatures, in particular, bring an especially fun aspect to the game. It all started with Scotty the Squirrel, but now we have Jarvis the Bear and numerous unnamed animals like the ocean tube whale, the desert roadrunner, the ibex atop the Epic KOM, and of course the dinosaurs in Titans Grove.
But have you seen the Yeti on Alpe du Zwift?
A Playful Hint
The Yeti is the most elusive of Watopia’s creatures, and in fact his (her?) existence wasn’t confirmed until months after the Alpe arrived in-game. Zwift’s creative team placed a playful hint after turn 12 which says “Méfiez vous du yeti” (beware of the yeti) in 4.9km:
Then just up the road, Zwift artists had a little fun, turning tree branches on turn 9 into an object that looked rather yeti-like:
But this isn’t the Yeti. And it’s nowhere near 4.9km from the warning sign. No, to see the elusive beast you’ll need to keep climbing!
The Yeti also makes an appearance on the Crit City mural:
Yeti’s Favorite Haunts
The Yeti is most commonly seen off to the left after you pass the orange tents of turn 7, sitting on the rocks to the left of turn 5, or on the right side of turn 4. These areas, incidentally, are approximately 4.9km from the warning sign at turn 12.
Here are a few Yeti pics from Zwifters:
Caught on Camera: a Yeti In the Wild
I’ve never seen the Yeti while riding the Alpe, despite keeping my eyes open on 25+ trips to the top. I’ve even held multiple Yeti hunting expeditions, parking my bike near turn 5 and recording video for hours so I could later scrub through quickly to see if I could spot the Yeti.
But no joy. No Yeti.
Then just a couple weeks ago, I parked at turn 4 and powered up the trail camera. Here’s what happened a few hours later:
As far as I know, this is the first instance of the Yeti being caught live on camera. I’m still waiting for the call from National Geographic.
What About You?
Have you seen the Yeti? Where did you spot him? Share below!
The majority of cycling injuries are overuse injuries which develop gradually over time due to repeated movement patterns. The most common insidious cycling injuries tend to be knee injuries. In fact, a recent study of 109 professional cyclists revealed that 58% experienced an overuse injury over the previous year, with 23% of the injuries involving knee pain.
Basic Anatomy of the Knee
In simplistic terms, think of the knee joint as a hinge where the quadriceps muscles, which run from the front (anterior) of the thigh to the knee cap, act to pull the knee straight. The hamstring muscles, found to the rear (posterior) of the thigh, function to bend the knee. The iliotibial band, which attaches to the glutes and hip flexors, travels down the outside (lateral) of the thigh and inserts to the outside of the knee. The adductor muscles travel from the pelvis to the inner (medial) aspect of the knee.
Common Knee Pain Complaints and Injuries
Anterior: patellofemoral pain syndrome, quadriceps tendinosis, and patellar tendinosis
Lateral: iliotibial band syndrome
Medial: pes anserine bursitis and mediopatellar plica syndrome
Posterior: hamstring tendinosis
Immediate First Aid for Acute Injuries
The PRICE principle, an acronym which stands for Protection, Rest, Ice, Compression, and Elevation, is the standard for the treatment of sports injuries during their initial phase of discomfort. It should be applied as soon as possible for 24-72 hours.
Basic Bike Fit Recommendations
Simple bike fit recommendations can be made based on the location of your knee pain:
What follows will be the foundation of a solid cycling injury active treatment and prevention plan, beginning with the basics of flexibility, strength, and recovery with a focus on the knee joint.
By completing all elements of the program, and building upon it with each installment of the series, you will be equipped to withstand the physical stress of cycling with less pain and greater enjoyment in addition to having a resource to refer to when symptoms necessitate.
Flexibility Exercise of the Knee
Static Stretching Tips
Go to point of stretch and hold for 15-30 seconds
3 repetitions per exercise
Don’t bounce!
Strengthening Exercise of the Knee
Strength Training Tips
Perform 3 sets of 15 repetitions to start
Don’t perform if experiencing severe sharp pain (PRICE)
Increase intensity by adding weight or increasing repetitions
Strict form is essential!
Foam Roll Recovery Techniques
Foam Rolling Benefits and Technique
Improves circulation to enhance muscle recovery
Relieves muscle tension to improve flexibility
Roll slowly and when you find a tender spot, focus in on it by rolling back and forth until you feel it soften or release
The Follow-Up Appointment
Stay tuned, as in the next edition of this series I will address cycling pathology of the hip, including hip bursitis, hip flexor tendinitis, piriformis syndrome, gluteal tendinopathy, and other disorders. We will examine active intervention measures to keep you riding, training, and racing at your best!
What do you think?
Would you like to take a more extensive look at advanced strength and flexibility exercise to add to your knee program? If yes, let me know and I will examine this topic further in upcoming installments.
