Zwift has announced IRACELIKEAGIRL Women’s Week 2020, a series of women-only ride and run events celebrating the women’s endurance community. It kicked off on Monday, Nov. 16 and continues through Sunday, Nov. 22.
Train with top female triathlon pros like Angela Naeth in a series of group rides and runs throughout the week, and then test your skills in a weekend time trial, road race, or run. Race like a girl!
The series includes three cycling group workouts, two running group workouts, a cycling race (your choice of a mass start or time trial), and a running race. Each event is only available for one day, but there are three different times you can choose from.
IRACELIKEAGIRL is a women’s endurance team and community created and supported by professional triathlete Angela Naeth. They aim to provide opportunities for girls and women of all ages and abilities to support, encourage, and inspire one another in the sport of triathlon, cycling, running and swimming.
Description: “This workout is (to) aid athletes’ strength and power in their legs with a solid full out sprint before! It’s a fun step of 6 intervals, with 2 min rest between. Gear up for a solid hour!”
Description: “This workout is a solid hour of FTP effort to get you ready for those punchy race efforts! The workout is broken into 3 sets of 3 anaerobic stair step intervals. Pushing above FTP with these intervals will help you make big FTP gains.”
Description: “This workout is to help you push your ability to hit high speeds and fast effort. We go from all out sprints to upper threshold and roll that for the entire hour. Be prepared for a solid workout with max efforts and fun.”
The main goal of No Breakaways is to provide Zwifters with tips and tricks on how to race, and what better way to do that than to let you see what the top Zwifters in the world would say to an amateur in real-time?
Last Wednesday we launched a new series that will be running every Wednesday at 7:15 pm CST called Live Coaching with Monilee Keller. Monilee is currently ranked #2 in the world and has been tearing it up in the Premier League of the ZRL for the EVOQ team. Monilee is coaching Katie Enright in the Cycling Canada Wednesday Night Race Series. Here is what Monilee had to say about the chance to coach Katie:
“When you approached me about this opportunity I was so excited! I am very keen to see more women in sport, and of course, cycling is my favorite! I am super excited to have the opportunity to help someone who is relatively new and I hope I turn her into an addict…My goals for Katie are first and foremost to have fun. To enjoy the process. to celebrate all victories, big and small. and to celebrate the failures too, cause we learn a lot from them. I also hope I can help her reach her goals, whatever they may be.”
Katie, who has run for most of her life but is just now getting into Zwift had this to say about her goals (which echo many of us):
“I would like to learn more about the hidden and not so hidden strategies to racing, how to race smarter, and I would like to gain some racing confidence through the experience. When I first started on Zwift (not too long ago), I was getting very frustrated because I did not know how to draft in Zwift or that I had to go with the pack and “hang on” in order to get a “rest” later. I felt like I was missing some basic knowledge/skills for racing, and that’s why I reached out to No Breakaways.”
The first episode was on a tough course but there were a lot of good learnings on drafting, descending (watch Katie make up a 17-second gap down the Volcano with Monilee’s advice) and how to position yourself – check it out:
If you want to watch the show in real-time and ask Monilee questions tune in on No Breakaways at 7:15 CST on Wednesday! We would love to have more women join the race – there is a good chance you will get a shout out if you join!
Rumors have been swirling for over a year, but today it finally happened: Wahoo released its first-ever sport watch, named the RIVAL. Over 5 years in development, this watch is notable for its unique “multisport handover” feature, but also because it’s the first watch ever from Wahoo, a fitness company born from indoor training with its category-leading KICKR smart trainer.
Let’s take a look at the watch’s features, and what makes it special.
Feature Summary
Touchless Transition: allows users to seamlessly transition from swim to ride to run without touching their watch. Multisport Handover mode allows it to interact with ELEMNT GPS cycling computers to transition race data from the watch to a handlebar-mounted computer during the bike leg of a multi-sport activity such as a triathlon.
Uses the same easy-to-set up, easy-to-use platform and mobile app as Wahoo’s ELEMNT GPS cycling computers
Tracks all standard run, bike, and swim metrics and can also track advanced running dynamics when paired with the Wahoo TICKRx heart rate monitor.
Following workouts, data is available in the Wahoo companion app and can be automatically uploaded to third-party platforms like TrainingPeaks and Strava.
Connects with ANT+ and Bluetooth sensors and can control Wahoo KICKR smart trainers
Ceramic bezel
Ambient light sensor that automatically adjusts the backlight
Battery life of 14 days in watch mode or 24 hours in GPS mode
Barometric altimeter,
Optical heart rate sensor
Live GPS tracking
To get a better idea of RIVAL features and capabilities, check out the RIVAL User Guide PDF.
First Impressions
“The real magic of RIVAL is that we were able to take everything we have done with the ELEMNT bike computer and create a perfect parallel, giving triathletes and runners the same ease of use that cyclists have had access to since 2016,” says Chip Hawkins, founder of Wahoo. Indeed, the RIVAL is in many ways a Wahoo ELEMNT (bike computer) you can wear on your wrist, with extra features for runners and triathletes.
The feature set is impressive for its price point, and the watch has a clean look as well. While there are certainly more capable fitness watches on the market (namely from Garmin), the battery life and multisport handover mode combined with a lower-than-typical price point are what set the RIVAL apart.
Target Audience
This is a GPS multi-sport watch targeted at triathletes and runners. But Wahooligans who mostly ride indoors may also find it useful as a general-use watch that comes in handy on the occasional run, walk, or hike!
Recently an annoying script error has started to pop up in the Zwift launcher, at least in the Windows version. It looks like this:
As some have found out, the error is in a script coming from Pinterest. But how can that be, and can it cause Zwift to run poorly?
To answer the last question first: No, this does not cause Zwift to run poorly.
This is because the Zwift launcher (zwiftlauncher.exe) is a separate program from the Zwift game itself (zwiftapp.exe). The launcher handles user authentication and login, then starts the Zwift game, which runs in its own process.
But why is this error appearing?
The Zwift launcher does user authentication by showing regular web pages, coming from Zwift web servers, inside an embedded Internet Explorer control. If you investigate what those pages contain you will see that they include a whole load of different scripts and tracking stuff from many different sources, including Pinterest.
The same web pages for login are also used when you access Zwift web sites such as my.zwift.com. Apparently, Zwift forgot to test that their pages also work properly in their own launcher when they updated something recently!
What can you do about it?
It is possible to change your Internet Explorer settings to block the script from Pinterest entirely, but the easiest is simply to answer ‘Yes’ to continue to run scripts. It will probably be fixed by Zwift zoon.
This week in the best of Zwift videos, see how Box Hill compares to the real-life climb, learn about Zwift Academy segment rides, and dial in your indoor bike position. Then rewind to the Zwift Tour For All races in May, when professional riders battled for glory over five stages!
Cycling Box Hill | Which is Faster Zwift or Real Life? Full Gas On Wilier Zero SLR With Power Data
On his YouTube channel, “Bike Racing Without Mercy,” Phillip Lovett does a max effort up Box Hill in real life and on Zwift and compares the two. He includes power, heart rate, and speed data in both. There’s even some picture-in-picture video, so you can see the similarities and differences in the Zwift London course and the real thing.
Zwift Academy – Segment Group Rides
Sarah LaRocque of “Everything Is Photogenic” tries out a Zwift Academy segment group ride and lets you know what to expect from this new ride format. You’ll also get some tips on what not to do!
My First Races On Zwift!! Tour de RieRie #62
CCC Liv cyclist Riejanne Markus shares her preparations for the Zwift Tour for All and her first two races. What’s it like to go from professional to newbie?
How to Transfer your Bike Position to your Zwift bike
If you Zwift with a different bike than you ride outdoors, your riding position might be different. Francis Cade and bike fitter James Thomas go over the most important measurements to know and how to make sure they’re consistent between bikes.
Great Fan Support: My Ride in The Zwift Tour for All
Alex Dowsett, of team Israel Start-Up Nation, documents his own Zwift Tour for All race with the help of his partner Chanel. At the end, this pro has some good tips for new Zwift racers – including the importance of a good fan or three!
Got a Great Zwift Video?
Share the link below and we may feature it in an upcoming post!
Since March I have become obsessed with the weekly Team Time Trial… so I asked Eric if I could share my obsession with you all, in weekly doses.
Each week on a Friday I will give you a profile of the upcoming route, guidance on bike choice and some target times if you want to aim for the Premiere League (top-10 in each coffee class get to be in a special race televised on YouTube).
If you can’t ride, or even if you can ride, but want more action! Don’t forget to tune in to the live TV show on Zwift Community Live’s YouTube Channel at 6:15 (UK time).
Review of TTT #82 Tempus Fugit Target Times
Category
#52 PL
#82 PL
My Prediction
Position
Vienna
55:20
51:38
52:25
14th
Espresso
47:30
46:13
46:50
24th
Frappe
49:19
48:41
48:40
11th
Latte
53:07
52:04
52:50
25th
Mocha
1:00:28
58:02
58:24
17th
Coming into last week’s predictions I said you’d be fast… much faster than last time out on Tempus Fugit. But you blew me away here! Vienna almost 4 minutes faster and everyone else except Frappe were over a minute faster. I was conservative but now I know to increase my expectations of every one of you!
Thursday 19th November – Three Laps of Watopia Hilly
Staying in Watopia, but back on the old familiar mainland… in fact this week it is the oldest route in Zwift if you exclude Jarvis Island! This route hasn’t seen a lot of TTT action though – not since December 2019!
We will be doing three laps of Watopia’s Hilly Route for a total of 27.4km. Starting at the downtown pens go straight up the original climb, Hilly KOM. Down the long descent into the Italian Villas and through the sprint – then it’s across the Esses and back to downtown.
Hilly KOM is the obvious test here – but the Esses always add a piquant flavor to a team event too!
What to ride?
Hilly describes this course well – it’s not flat like last week, it’s not mountainous… it just isn’t at all flat. Use the bike to balance your weaknesses so you can stay with the team. That means if you are weak on the hills, lighten your bike and wheel combo. But if you are strong on hills but struggle to keep with the team on the downhill and flat, go completely aero!
I’m taking the balanced line – I will be on my Tron, which I hope will give me a helping hand over Hilly, while not giving up too much aero on the descents and flats.
Level 45 get those 858/Super 9 wheels and pair them with the S-Works Venge
I know I say it every week but it is doubly important this week. Get the Tron! There is no better ride this week.
Route Recon Rides
A few places to go for information – a race-focused recce from Zwift can be found here. Of course, it is focused on profiling the course from an individual racer’s perspective, but worth reading anyway.
Last week I suggested instead of doing a recce of the Tempus Fugit route you went out and did some paceline practice. This time you want a decent indication of how you’ll perform up Hilly and across the Esses. There are so many ways to recce this route – the simplest being to hop on and select Hilly Route. If you want an organized ride or race follow this link to Zwifthype.
Race Breakdown
Two areas of this route will define your success – up and down Hilly, and then the Esses.
You will climb Hilly KOM with fresh legs at 1km, then again at 10km, and a final time at 19.5km. Each visit will have a different story! Just under a kilometer in length, the climb comes in four distinct parts – how much you feel the distinction will depend on how tired you are.
The first 400m is steep, averaging 7% but up to 10%. It flattens for 50m as you round the bend then tightens back up to 6% again for 300m then eases to 2-3% for the remainder of the climb. Talk about how you will handle this among the team – but make sure you stay together.
The other area to watch is the Esses. Going in this direction (is this Esses forward, or Esses backward…?) you start with the hill which is 300M long, averaging 4%. I find this harder than it should be, and I’m not sure why. After that, the Esses themselves are a sequence of four bumps – not hard to ride, but the ascents/descents cause some instability in the team with different riders’ momentum causing some challenges.
Target times
Hilly Route hasn’t been ridden since December – when there were less than 100 teams. Nothing to work with there…
But I’m not going to let that stop me! Here are my target times:
Category
Finish
Vienna
42:30
Espresso
36:57
Frappe
38:45
Latte
42:00
Mocha
48:30
Wrap up
This race is all about getting the team up the Hilly KOM, and whether you accelerate or break apart through the Esses. It’s a short TTT in distance, but technical in nature. As is often the case – quick decision making and good communication will be critical.
For the past few months I have been putting together recce’s for the weekly Thursday Team Time Trial from WTRL. I race in a hungry mid-pack Latte (usually) team for Rowe and King (the Hyenas), and now I captain the R&K Ewoks on Tuesdays as well. So Eric asked me to put together a similar recce for the Zwift Racing League TTTs every other Tuesday.
ZRL #6 – A TTT on Greatest London Flat
This week the route is Greatest London Flat – around the city of London itself, then over to Surrey with the flattest of the three paths through. Some of you ride the WTRL Thursday TTT series… if so you are in luck, since you’ve already done a TTT recce of this course on the 3rd of September, and before that on the 4th of June.
My Thursday team was on coach-enforced hiatus through September so I didn’t race it – but I did tackle it back in June with the fantastic lads from Croissy International Cycling Club (CICC), mostly rejects from Britain now on the outskirts of Paris. While I didn’t ride the course on the 4th, I did do a course recce… so today’s job is a super-easy case of cut and paste in places!
Two little things to remember about the course this week:
This isn’t the Greater London Flat… its the GREATEST London Flat – this one is longer, heading south of the river, and into Surrey.
The lap starts and ends at The Mall, not at the Start/Finish banner on Upper Thames Street. Remember to add the extra 7km to your ride as you sail past!
A 7.5km lead in from the Pens, followed by a 23.6km loop through London and Surrey. Find all this and more in the ZwiftInsider route description.
If you want a fast-paced recce of the course with some rockin’ tunage to keep you company, jump on over to No Breakaways YouTube channel and take a look.
What to ride?
The clue is in the name… Greatest London FLAT. This is a mostly flat route so aero rules the day. If you have it, the Specialized S-Works Venge with Zipp 858/Super 9 wheels is the pick of the bunch (and the only frame/wheel combo to beat Tron on the flat). If you don’t have Zipp 858/Super 9, Tron is almost as good on this course. Side note: if you haven’t done it yet – kick off the Everest Challenge and start the long painful climb to get Tron.
If Tron or Venge aren’t options for you, here are the recommendations at various levels:
Level 45 get those sweet 858/Super9 hoops and pair them with the S-Works Venge
As always, the ZwiftInsider reports on frames and wheels are superlative so if you want to find the perfect bike and wheel combo for you, check them out. To reiterate… if you don’t have the Tron – start working on it.
Route recon
We begin with a lead-in from the start pens to the banner on The Mall:
Starting at the pens and it mostly downhill to Northumberland Avenue, where you head up the hill to Trafalgar Square. Sharp left at the top and then a right as you head towards Buckingham Palace and then down the Mall to the reverse sprint. You are now 7.5km into the ride, and this is where the Greatest London Flat lap actually starts.
The jaunt around Central London is mostly flat/false-flat, except when you head down Piccadilly through the Hyde Park Corner underpass and up the other side. Soon enough (17.5km) you will head across the river to Surrey – but fear not, you aren’t tacking Box, Fox, Keith, or Leith! You are just heading through the beautiful Surrey parkland. Through the Underground Station and across Tower Bridge (23.5km) and you’re soon on familiar ground – because you’ll pass the Pens and be back on the lead-in with 7.5km to go. Just follow Upper Thames Street, up the Northumberland Avenue hill to Trafalgar, left, right, past Buck House and a quick Reverse Sprint to cross the line.
The challenge with this ride in a TTT is that despite the name, it’s not really flat. The entire 32km undulates making it a pretty technical ride at the end of the day. There are a few real trouble spots for a team as well as you can see from the below.
There are a few rides on this route if you want a proper recce. Check out zwifthacks.com to find one that works for your team. Failing that, just set up a group Meetup in Zwift Companion.
What to look out for
This is a single lap race – with a seriously long lead-in. I break the race into four parts
Lead-in
Greater London
Surrey flats
Basically repeating the lead-in
The Lead-in
This lead-in is long… 7.5km. Its starts pretty flat out of the gates so you can get into formation and start riding along Upper Thames Street. It does undulate so keep an eye on your riders, and keep communicating.
The first proper bump is when the route turns sharp right onto Northumberland Avenue (3.7km) and you head up to Trafalgar Square and Nelson’s Column. Northumberland is a 150m stretch at 4% – you will have to keep the puncheurs in check and stay in formation. Make sure the team chats about how to handle this bump (as well as the others on this ride) so nobody is confused as to what to do.
After that it’s a sharp left at the top and down towards Parliament, then a sharp right towards Buckingham Palace. It’s all pretty flat from here to the start/finish gate at approximately 7.5km.
The start/finish line after the lead in
Greater London
The lap-proper starts off flat, then turns into a gentle (2-3% for 1.1km) descent at 11km towards the Hyde Park Corner underpass. You will pick up some speed here, then lose it again as you come up the other side at a similar grade.
After this it’s pretty much flat as you take a big circle around Central London. This segment is your opportunity to get into formation and sit at race speed until you cross over the Thames at km 17.2.
Surrey Flats
Slight bump over Lambeth Bridge, then a sharp drop into the Underground Station. The drop peaks at 17% so be aware your team will all go down it and gain different levels of momentum. Heavier riders should rein it in, while lighter riders may have to push a few extra revolutions to maintain position.
At 18km you hit what I think of as the worst part of the course… legs are starting to get worn, and there’s a 3km stretch of just annoying ramps. Can’t describe it better than that… annoying and just in the right place to create a split. As you push through, make sure you’re watching your teammates and getting ahead of any potential splits.
Right before 23km you exit the Tube station – it a short, sharp shock peaking at 15%. This will hurt. This will split the team. Your weaker team members will need to recover at the top. You will need to make a decision whether you slow down and let them recover, or leave them behind and accelerate onwards.
Across Tower Bridge, and then its familiar ground, because there are the pens on your right… and you’re back on the lead in.
Starting the lead in
Once more, the lead-in
Same as the first time except this time when you go up Northumberland Avenue your heart will be pounding in your chest, and your legs will be agony. Good fun, right?
In conclusion…
Zwift lied. They called this flat but it isn’t. There isn’t a significant area of flatness other than the long loop around Central London, but I suppose the Greatest London Undulation wouldn’t work as well!
So this ride is technical, with a couple of sticky areas for teams still getting the hang of the TTT format. If you have the opportunity, get out there and practice riding in formation. Either way, make sure you are working on your Discord skills – team communication will be the thing that makes the difference this week.
I’ve never had such a clear race plan as I did going into this week’s Zwift Racing League event. After putting together the course recon several days earlier, I knew everything hinged on getting over the first climb in touch with the front ~30 riders. And everyone else knew this, too. So I knew the flat lead-in would be fast, and the 5-minute effort up the first climb would be an all-out brawl.
Here’s how it unfolded for me.
The Warmup
As usual, I chewed a two pieces of caffeine gum and rubbed PR lotion on the legs, giving my body a bit of an edge since I knew today’s effort would be a maximal one.
Then I joined C. Cadence and her posse for a warmup on Tempus Fugit. Her pace is generally perfect for a race warmup for me – I can get me legs spun up to speed sitting in the group, then ride off the front for my 30-60 second warmup efforts, getting my heart rate up to 160bpm a few times before the real work begins.
Things weren’t looking good for me. As I put in the hard, short warmup efforts, I could tell the legs weren’t feeling great. Apparently I hadn’t quite recovered adequately from a decently climby outdoor ride on Saturday.
As soon as the notice popped up to join the event, I clicked so I could get a place close to the front in the start pens. I was looking for every advantage I could get! Then I exited the game and rejoined Coco for several more miles before it was time to head to the start pens for real.
The Start (and End?)
The clock hit zero, and we jumped out onto the roads of Central Park. The pace was high (no Zwift race starts easy!) but not crazy. Not yet.
As we neared the start of the first climb I moved to the front – a time-honored trick used by cyclists on climbs! Starting near the front lets you slowly drift back through the bunch, finishing the climb still in touch with the pack but near the back, having put in less effort than those who maintained their position.
Starting the climb near the front. A classic cyclist’s trick.
But I didn’t drift back slowly. Instead, the pack swarmed around me, and I went from 10th to 60th in 15 seconds. I stood up and hammered on the flat section partway up, but by the time we passed the actual KOM start line (2 minutes into the climb) I was in 83rd place. Brutal!
I put in another final dig on the steepest section just before the KOM banner, moving up to 70th place. There was a 4s gap to a line of riders just up the road, but I didn’t have anything left to chase them down! Then Zwift added insult to injury, giving me a feather powerup at the top of the climb.
And that was it: the race start was 7-1/2 minutes at 360W (a new personal best for me) and I was dropped from the front. The actual climb section lasted 5 minutes, and I averaged 371W for that portion.
Over the top in 70th, out of gas, with the chase group just seconds away.
A group of riders caught me from behind, including my teammate Alex – but none of us had the legs to push hard enough to catch the group up the road. The gap went out to 7 seconds, then 10. Soon enough the groups ahead coalesced into two packs, with mine being the third.
Trying to chase down the chasers.
The Middle
This is where I lost the mental battle. But maybe that’s not the best way to say it.
I had already resigned myself to the fact that I had very little chance of making it over the top with the front group. So I made my decision ahead of time: with only the front 30 riders earning extra points, I had decided that I’d give my legs a break and not push hard if I didn’t make it over the first KOM in a good position.
And that’s where I was. We weren’t catching the group ahead, so I just sat in the wheels. And when we hit the second little climb the group accelerated, and I just dropped off the back. Why not? I’d earn the same one point for my team no matter where I finished, and this way I could have fresh legs to race on Thursday.
In a typical Zwift scratch race, I keep pushing to the end, fighting for places. But ZRL’s points structure makes it hard to turn myself inside out in order to finish 60th, when I’ll get the same points as 90th place. That’s not a criticism of ZRL (although some have implored ZRL to extend the extra points down to 60th place or so). Rather, it’s just an explanation of what motivates (and demotivates) me as a racer. It may be the same for you – or not.
The (Actual) End
I came over the top of the last KOM in 96th place out of 128. In the final kilometers after that climb I pushed the pace just a bit, working to catch riders up the road. We ended up with a group of 4, sprinting for 91-94th place (ha)! I almost took 91st, but got pipped by B Lambert of TT1 at the line.
Only one member of my team (DIRTy Beasts Hellhounds) finished in the points – Scott Olsen finished 24th (well done, sir!).
The rest of us earned just the single finishing point. That gave us a 16th-place finish for this race – our worst showing yet in this inaugural Zwift Racing League season. This drops us down to 11th place overall (out of 22 teams). But we plan to claw back a few places in next week’s TTT!
Takeaways
No big news here – this race was the perfect illustration of how my w/kg in the 1-5 minute range is my biggest weakness as a rider. I’ve got the punch to keep speed up on steep climbs of a minute or two, but anything over that and I really struggle, especially against a strong field like we’re seeing each week in ZRL.
Could I have raced this any better, perhaps staying in touch with that second group up the road? Maybe. Maybe if my legs were just a bit fresher, maybe if I’d pushed harder at key points on the climbs, maybe if I had a feather powerup, I could have clawed back those crucial 4 seconds and gotten over the top on the wheel of that second pack.
But even if I managed that, I wouldn’t have made it over the second KOM in the top 30. Looking at finish times and groups, best-case scenario has me finishing around 40th place. Close, but no cigar!
Your Thoughts
Did you race Everything Bagel on Tuesday? How did it go for you? Share below!
Canyon//SRAM let us know what they want to see in a new teammate, Leah’s back to answer questions about FTP, Dan and Stephen show us workout #7, and Matt Stephens is on to chat about the pro teams.
