Balancing Life and Performance (Zwift PowerUp Tri Podcast #5)
Can you be a successful athlete while maintaining a healthy social life?
In Episode 5 of Zwift’s Power Up Tri podcast, IRONMAN record holder and World Championship podium finisher Heather Jackson chats with Matt and Jordan about her sports background before diving into the question of the day.
As always, Jordan gets into the latest and greatest tri tech, and they also debate how many pillows it takes to truly be comfortable before a big race.
About the Podcast:
The Zwift PowerUp Tri Podcast is hosted by former pro triathletes Matt Lieto and Jordan Rapp, lending their in-depth knowledge of the multisport to the Zwift Tri audience.
Simon, Shane and Nathan re-convene to bring listeners up to date on all the latest Zwiftery.
This episode starts with something of a monologue from Simon letting listeners know what’s really been going on with his “bad knee.”
The Zwiftcasters move on to discuss the latest course extension and what it may mean for the future of time trialing on Zwift. They spend a bit of time getting lost in the forest too 😉
Listener Graham Springett sets the trio right on their failure to appreciate the full nuances in the word “blob” but neither Shane nor Nathan can be persuaded.
The Tour of Watopia has whipped up a little controversy in the community and the chaps discuss how difficult it can be to manage these juggernaut events.
Both British Cycling and the UCI, the worldwide governing body for cycling, have released statements with subjects of interest to Zwifters and the Zwiftcasters add their analysis.
Finally, Simon talks to his clubmate Greg Hilton about atrial fibrillation, the heart condition which has been part of Simon’s medical melodrama this winter.
In the last four months Connie Swinson has changed fundamentally as a cyclist. It has been incredible to see even for me as a coach used to seeing athletes improving with structured training. When we started Connie rode a lot at one of two efforts and speeds. For short Zwift race and group rides, she rode hard often starting above threshold and gradually settling into an uncomfortable tempo for the 40-90 minute sessions. For long rides, the pace was more restrained and heart rate mostly stayed around 110 bpm (~65% of Max) with average speed below 25 kmh.
That was in January and by March Connie was cracking out all sorts of personal best efforts from 10 seconds to 10 hours. Tempo, Sweetspot and Threshold intervals became distinct efforts as Connie built the ability to change her pace and recover over and over again. We ticked off the 400km distance qualifier as mentioned in the last article and looked towards the longest and final 600km qualifying event at the beginning of April.
An example of a tempo set Connie did on a 5-hour ride. 35kmh at 65 years old!A sample weekend block
Doing Our Homework
Each step of the qualification process for Paris-Brest-Paris is exponentially harder than the last. The 200km event is grueling but only requires a solid pace, consistent fuelling and good pacing in an effort shorter than the average 9-5 work day. The 400km changes things, taking 16-20 hours and dipping into an athlete’s psychological reserves. The last few hours are in darkness, calorie expenditure approaches 10,000 and central nervous system fatigue mounts. Connie came through strong in both of these efforts though and we hoped with a few tweaks in preparation the 600km would be no different.
The time limit for a 600km Brevet is 40 hours and most riders will complete it over 2 days. To account for this I had Connie complete back to back long rides on multiple occasions leading up to the event.
We were never going to ride double-digit hours on back to back days and it would do more harm than good to attempt that in training. Instead, I had Connie do an intense 4-6 hour ride on the first day of the block featuring long periods at tempo effort and a high pace overall. I wanted to stimulate glycogen depletion and muscular fatigue with hard efforts. On the second day of these blocks, we reverted to a more event-specific endurance pace where I challenged Connie to maintain a steady, strong pace with tired legs and depleted fuel stores. We tested race nutrition and hydration and tried to finish strong on a mentally demanding training effort. These 2-day blocks combined with Connie’s successful 400km event ride would give us the aerobic and muscular endurance required for the next big step.
We also considered the increased demands of nighttime riding during such a long event. Connie committed to doing more bike handling focused rides in the dark and equipped her bike with appropriate lights. She even honed her skills fixing minor mechanical issues, knowing that even something as simple as a flat after 20+ hours of riding would be a demanding mentally.
Connie honing her mechanical skills for the big event
Coming Up Short
An inevitable consequence of constantly pushing your limits as an athlete is that sometimes they push back. That is what happened in the 600km attempt. The first several hours were solid as usual but things began to unravel. One of Connie’s biggest assets on the road is the presence and support of her husband Hardy. Hardy has some serious experience with Brevet events and can act as a guide in what is uncharted territory for Connie.
After 12 hours though, Hardy had to abandon with GI distress and Connie soldiered on solo. Things inevitably got tough and then got dangerous after a few hours of heavily fatigued riding in the dark. Connie struggled to control her bike and was unable to continue. She rode from 3 am to 10:30 pm and recorded 393km.
What We Learned
As I have discussed previously, this is a new challenge for me as a coach just as it is to Connie as a rider. I think we failed to plan adequately for sleep periods, duration of night riding and how to make the most of the 40-hour time limit. I know Connie can cover the distance in that time period and after the event she realized that she had far more flex time to finish than she perceived. We just need to be smarter about how we use the daylight hours and figure out the ideal rest/sleep strategy to give Connie the physical and mental recovery she needs to stay strong on the road.
I am also helping Hardy work on his nutrition and hydration strategy so he can avoid GI issues next time. They are stronger as a team so helping Connie’s biggest supporter is part of my job as a coach.
Onward
The push for Paris isn’t over and after a relaxed couple of weeks to absorb her efforts Connie is ready to try again for the 600k qualifier in May. On our side, there will be more daylight, we will have a better plan and layer of good training. Against us is a harder course with almost 4000m of climbing, dirt sections, 36km of extra distance and higher temperatures. This project is about putting everything into a very ambitious goal and this next race will certainly fit that bill. All that is left to do is work hard and I don’t think either of Connie or I have a problem with that.
All About the Zipp High Desert Speed Challenge, May 4-5
Zipp has partnered up with Zwift to deliver an event with some fun twists we’ve never seen before:
First, it’s a TT race, and everyone will be on the Zwift TT frame with the new 858/Super9 disc wheel.
Second, races are happening every 30 minutes starting at 12AM Saturday, May 4th and ending at 11:30PM Sunday, May 5th (Pacific time).
Third: Zwift has tweaked the in-game parameters to mimic the physics encountered at the world-famous Aguascalientes Bicentenary Velodrome in Aguascalientes, Mexico. Why is it famous? Because it’s where hour records are broken, due to its thin air at 1887m (6,190′) above sea level! Both Vittoria Bussi (current women’s hour record holder) and Victor Campenaerts (men’s hour record holder) set their records at Aguascalientes. A & B groups will enjoy less air resistance, while the C group will have typical Watopian physics. Just how fast will we go? We’re not sure, but we’re about to find out!
Fourth: each category is racing a custom distance determined by famous hour record distances. Can you beat the current hour record holder?
On top of these fun twists, riders also receive a kit unlock and entry to win real-life prizes. This challenge is going to be quite popular!
Is this a Race?
Yes: a race against the clock. It’s a time trial, which means no drafting. It’s a test of how hard you can push yourself, both mentally and physically. As Zwift says:
it won’t feel good doing it. But you’ll feel great having done it.
Route
All races and categories will be in the desert riding Tempus Fugit, the flattest route in game. Select your category (each corresponds to famous hour records):
A – Victor Campenaerts’ current UCI record (open to men and women).
Distance – 55.089 kilometers // 34.23 miles
B – Vittoria Bussi’s current UCI record (open to women only).
Distance – 48.007 kilometers // 29.813 miles
C – James Moore’s distance from the first recorded hour (open to men and women).
Distance – 23.331 kilometers // 14.4972 miles
Kit Unlock
Finish a challenge ride and the Zipp in-game kit is yours.
Real-Life Prizes
Some sweet real-life prizes will be given to finishers!
858 wheelset for one random finisher in the A group
858 wheelset for one random finisher in the B group
SL-70 Aero bar and SL Speed stem for one random finisher in the C group
Watopia National Park: the Next Watopia Expansion?
When the Fuego Flats desert expansion dropped on Watopia last week, Zwifters were quick to note a closed-off section of road running through the forest and connecting both sides of the expansion. Here’s what the intersection looks like on the southern end:
Experienced Zwifters know there are several “under construction” sections of road scattered around Zwift’s various worlds, and some have been there for years. But this stretch seems different.
For one thing: the full road shows up in the in-game minimap when you ride Fuego Flats. Additionally, on Zwift’s own blog announcement for Fuego Flats, they included a map which clearly shows this closed section of road, colored just the same as the active roads. I’ve highlighted it tastefully below:
Route Profile
A couple of days ago, Jonathon Levie from Zwift Hype posted a Strava ride of this closed section of road. (We don’t know how he did it, but he certainly did it!) Here’s what we can figure out from the Strava data:
The road is 8.7km (5.4 miles) long
Traveling north you hit three small climbs of 40′, 174′, and 21′ for a total elevation gain of 235′ (71m). Traveling south you hit three small climbs of 130′, 129′, and 43′ for a total elevation gain of 302′ (92m). So this new road is somewhere between the Watopia Hilly and Watopia Flat routes in terms of elevation gain per mile of road.
The pitches aren’t very steep, typically 3-5%. But the road is never flat. This will be an attack-filled stretch of racing tarmac!
Scenery/Geography
This is the coolest park: the area seems to be a mashup of various American national parks–hence the “Watopia National Park” name. Similar to what Zwift did with Fuego Flats (combining iconic visuals from various American deserts), this area appears to include the redwood groves of Redwood National Parks, steam geysers from Yellowstone, and massive granite rocks à la Yosemite’s El Capitan. And that’s just what we’ve seen so far… there could be more. Awesome!
I’ve done a fair bit of riding in Northern California’s redwoods, and it’s a beautiful experience. But I would love to ride through virtual redwoods as well. It will be nice not to worry about logging trucks flying past within arm’s reach as I zip along some shadowy, forgotten stretch of IRL pavement.
For more on the visuals and other speculation about this stretch of roads check out Shawn McAfee’s just-released video:
When Will It Be Released?
This, of course, is the million-dollar question. Based on the ride-through portion at the end of Shawn’s video I would say the artwork isn’t completely finished, but it’s close. With the road already appearing on in-game maps, my guess is that, at the latest, this stretch of road will be opened before the indoor season spins up again around mid-October.
It could very well happen much sooner, depending on what other courses Zwift’s art department is working on. We’ll have to wait and see!
Zwift released a major game update late last week, and we’ve been busy ever since, checking out the new tarmac and learning what else was updated.
Jon Mayfield has yet to post his usual release notes on the Zwift Support Forum, so what you see below has been gathered from our own observations. Spot any other changes? Share them in the comments!
Back in March we shared that the Safety Bike was the fastest frame for climbing Alpe du Zwift. This is no longer the case: the ridiculously expensive Safety Bike has gained significant weight, going from a 4-star weight rating to 2. Maybe all the fame went to its head?
The Safety Bike now climbs Alpe du Zwift in 49:34 (at 300 watts/75kg rider weight, with Lightweight Meilenstein wheels). This is nearly 1 minute slower than its previous time, putting it near the bottom of the pack in terms of climbing performance.
The once-beloved Safety Bike now exists simply as a prize for “the Zwifter who has everything.”
Disc Wheel(s) Now Available
There was quite a kerfuffle in late February when the Drop Shop went live and the 808/Super9 (aka “disc wheel”) was available for just a short time. Apparently a bug on Zwift’s side, it was priced at just 275,600 drops, which was a steal given its strong performance.
The disc wheel was quickly removed from the Drop Shop, but in Zwift’s latest release it’s back, at a much higher price, and a second disc wheel is also available at an even higher price! The 808/Super9 wheelset now costs 1,075,700 drops, while the 858/Super9 costs 1,508,800.
And while the 808/Super9 was originally level-locked at 13, that has been increased to level 35. The 858/Super9 wheelset is level-locked at 45. So these disc wheelsets are only available to veteran Zwifters.
The new 858/Super9 disc wheel combo sports fancy colors and the sawtooth Zipp 858 wheel on front. Both disc wheelsets have performed nearly identically in our limited testing, but we will perform further tests since theoretically, the 858/Super9 should climb just a bit faster.
Results Display Upgrades
The results screen popup shown at the end of some group rides/races has been upgraded with additional data and a new look. It now includes information on the route, total distance, number of riders entered, your rank by gender, and your percentage rank.
Old results screen
New results screen
New Startup Music
The startup tune has been changed. We muted ours a long time ago so we didn’t even notice until we saw comments from other Zwifters…
Start Pens Near Windmills
This is something we’ve never seen before: Zwift’s artists have apparently put a sort of “rough” start pen in the game, outlined with a simple wooden fence. It’s visible as a standard start pen in the minimap, but on the actual course it looks like something out of a cross race. This is located near the windmills on the way to the Jungle Circuit.
What do they have up their sleeve? Guess we’ll wait and see.
Note start pens in minimap, top-right
That’s all we can see in terms of changes in the latest update. Have you spotted something else? Comment below and let us know!
One Woman’s Illustrated Tour of Watopia (Stages 1-4)
Olya Perevalova Cohen is a keen Zwifter and artist who delights our community with illustrations of her Zwift experiences. We previously featured her illustrations from Tour de Zwift, and today we’ve got the first 4 stages of Tour of Watopia for your viewing pleasure. Enjoy!
“Bigger Loop” is a modified version of Zwift’s “Big Loop” which basically adds ~11km of flat road to the start of the route. Released as part of Zwift’s Fuego Flats desert expansion, this route features the new desert roads as well as the Epic KOM, Jungle Circuit, and portions of Volcano flat.
Course Profile
Begin in Watopia’s downtown, then hang a left from Ocean Boulevard to head toward Fuego Flats. Enjoy the desert sites, descend through the redwoods, then hang a left to attack the Epic KOM. It’s gonna hurt!
Descending the KOM then turning left to the jungle, you will hit the circuit and climb back out before descending down to sea level. Your climbing is finished: now it’s time for the flat run-in to the finish, by way of the Volcano flat route.
In summary: 15km of flat followed by 30km of climbing or ascending, ending with 10km of flat. That’s “Bigger Loop”.
The course profile makes this an appealing route for a longer race. Climbers will be able to get away on the Epic KOM, but heavier riders with higher watts may be able to chase them back over the jungle roads and final flat kilometers.
Level Locked
You must be level 10 or above to access Bigger Loop in a free ride. Alternatively, you can join a group ride held on this route–but Big Loop group rides are rare.
Start Points
When freeriding you will spawn just before the downtown start/finish line. For our Strava segment we started and ended at the downtown start/finish since this is a stable point (unlike spawn points, which have some randomness to them).
We will create another segment beginning at the start pens to cover events on this route, once events begin running here.
“Out and Back Again” is a route which is quite flat… until it isn’t. Released as part of Zwift’s Fuego Flats desert expansion, this oddly-named route isn’t an out and back at all, but rather two loops connected in a figure 8-style course.
This should be a popular race route given its length and mostly-flat profile punctuated by two distinct climb sections.
Course Profile
The first half of this route is quite flat, while the second half contains its two climbs.
Beginning in Fuego Flats, we make our way across the desert then descend through the redwoods down to Ocean Boulevard. Hanging a left at the Jarvis Tree, we climb our way up the false flat to the Italian Villas, then twist through The Esses and turn left toward the volcano.
Our Volcano KOM climb begins almost exactly at the 20km mark. Ride up the volcano, descend, then take the flat land bridge road back to the Italian Villas.
Our second climb is next, Hilly KOM Reverse. Once you’ve completed this climb and descended down to sea level you’ll hang a right onto Ocean Boulevard then a quick left toward the finish line at Fuego Flats.
Start Points
When freeriding you will spawn just before the desert start pens, giving us a lead-in of approximately 2.5km before the sprint finish line. For our Strava segment we started and ended at the sprint finish line since this is a stable point (unlike spawn points, which have some randomness to them).
We will create another segment beginning at the start pens to cover events on this route, once events begin running here.
“Tick Tock” is a clockwise loop covering Fuego Flats and portions of the Ocean Boulevard tube. Released as part of Zwift’s Fuego Flats desert expansion, this route is flatter than Watopia Flat or Volcano Flat, with the only pitchy bits being in and out of Fuego Flats, and in and out of the ocean tunnel.
Course Profile
This is the second-flattest route in all of Zwift as the time of its release, with 2.6 meters of climbing per kilometer of road. (Tempus Fugit, the flattest, has .92m/km.)
Beginning in Fuego Flats, your trip will be pan-flat until you exit Saddle Springs and descend through the Redwood Forest. This descent maxes out at 3% and brings you to the entrance of the ocean tube which is a short downhill ramp. You then proceed through the flat tube, hit the ramp up and out, then hang a right toward Fuego Flats. You’ve got just a bit of gradual climb toward the start line, but nothing more than most cyclists would call a “rise.”
Landmarks/Scenery
There are lots of landmarks on this route to make this visually interesting and help you keep your bearings. First you pass the cliff dwellings near the first turnaround loop, then you hit the forward 500m sprint segment. Next you’ll ride through the old town of Desert Flats (watch for the steam engine to come roaring through) then through a gap in the rocks to a hidden oasis complete with a waterfall and dinosaur fossils.
Continue on and you’ll ride into Saddle Springs, the 1950’s-inspired resort town. This is where the Tempus Fugit route turns around, but for Tick Tock we continue through town and down into the Redwood Forest–the longest descent on the route, but it’s over before you know it!
Cross the bridge to Ocean Boulevard, then descend into the ocean tunnel. When you exit the tunnel you’ll soon turn a right to cross another bridge toward the island containing Fuego Flats. Hit that 500m sprint segment once more, and the stone arch is your finish line.
Cliff Dwellings
Desert Flats
Watch for UFO’s!
Entering the oasis
Saddle Springs
Through the redwoods
Start Points
When freeriding you will spawn just before the desert start pens, giving us a lead-in of approximately 2.5km before the sprint finish line. For our Strava segment we started and ended at the sprint finish line since this is a stable point (unlike spawn points, which have some randomness to them).
We will create another segment beginning at the start pens to cover events on this route, once events begin running here.
Safety Bike Gains Weight
