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London “Leith Hill After Party” Route Details

London’s “Leith Hill After Party” is an event-only route, meaning it is only available for group events. Very similar in profile to London’s “Keith Hill After Party” route, the Leith Hill version has an extra 5km of flat road before the finishing climb.

Route Profile

This mostly flat route begins in the city with a lap of Greater London Flat in the reverse direction, which diverts onto a nearly-complete reverse lap of the Classique route. We do this again (Greater London into Classique), then hit Greater London Flat for a third time, but before we reach the Classique we hang a right to cross the Thames.

Once across the Thames we head through the Underground tunnel, then hit the final climb, Leith Hill.

The route ends at the KOM banner, so more than half the overall elevation gain is in the final 5km!

Route details:
Distance: 46.1km (28.6 miles)
Elevation Gain: 411m (1350′)
Strava Forward Segment (from start banner)

Aero PowerUp Reduced to 15 Seconds

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Aero PowerUp Reduced to 15 Seconds

Zwift’s recent update to version 1.0.36387 included a modification to the aero helmet powerUp which reduces its length from 30 seconds to 15 seconds.

Learn more about Zwift PowerUps here >

This is big news for racers who choose events which include powerUps, as the duration of this powerful powerUp greatly determines when you trigger it in a final sprint.

Zwift’s Jordan Rapp shared this on the Zwift Racers Facebook group:

Hi all, so nestled in with the *BIG* update of the new Giro course was a small change that we made in response to a lot of collected feedback about what I heard to referred to by at least one user as “The Tyranny of the Aero Power-Up.”

I heard directly from many of the riders in the KISS Super League that they felt, “if you don’t have an Aero, you can’t win…” And that really didn’t seem right. So, along with the prior change of making it so you can’t carry power ups into the paddock (to prevent people feeling like they NEEDED to “farm” an Aero power up), in this latest release, we also have shortened the duration of the Aero power-up from 30sec down to 15sec (same as the Feather).

This is just a trial. We’re hoping it makes the racing more fun and that not getting an aero power-up will be less critical. Power-ups are an area where we’re putting a lot of focus in the next couple months, so look for more stuff coming down the power-up pipeline… But for now, hopefully those of you that may have turned power-ups off for this reason might turn them back on. And those that have kept them on will hopefully feel they are a bit more balanced…

Feedback, as always, is welcome. Thanks!

I welcome the change, as the aero helmet was too powerful, essentially deciding who would win or lose in a group sprint. So it’s good to see Zwift modifying the powerUp setup, including creating an event setting (used in stage 2 of the Tour of Watopia) which only awards certain powerUps at arches.

Hopefully, we’ll see even more improvements to the powerUp setup, and perhaps even some new powerUps?

Your Thoughts

What do you think of the change? Do you wish all powerUps would go away? Did you like them just how they were? Or do you think this is a nice change?


All About Zwift’s Updated Race Descent Dynamics

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All About Zwift’s Updated Race Descent Dynamics

The supertuck has long been used by Zwifters as a way to grab a quick recovery on descents during hard efforts. Zwift’s update in early May included a modification to the supertuck algorithm which should make it more useful in races. Here are the details, with some insights from Zwift’s Jordan Rapp.

Downhill Braking

There are many physics tweaks Zwift has built into the game to improve our experience which Zwifters don’t even notice consciously. One of those things is Zwift applying a slight braking force when going downhill without pedaling. Why? Well, one reason is: we don’t have brakes! In a situation where you are riding with a group and you go off the front, then want to rejoin the group, the slight braking force allows you to be caught by the group behind who is pedaling harder or supertucking.

Prior to May’s update, supertucking seemed to improve your aerodynamics because it removed that slight braking force. As Jordan puts it:

In the supertuck, your aerodynamics weren’t actually improved, they just weren’t penalized so it seemed faster as a result.

Decent Descent Dynamics, Documented

Today, the supertuck continues to function as described above for all rides except races. In races, the following changes have been made:

  1. The braking force when descending has been entirely removed. So racers are now faster when coasting downhill, even if they are not supertucking.
  2. With the removal of that braking, Zwift needed to actually “bump up” the supertuck to make it properly more aero. Zwift isn’t sharing the exact numbers, but Jordan says the supertuck’s aero advantage is similar to the aero powerup (which reduces your CdA by 25%).

Jordan notes:

And, yes, it can be stacked, so supertuck+aero power up will be REALLY slippery.

The changes only apply to races and not group rides or free-riding because, Jordan says,

… Zwift remains, fundamentally, a way to get a great workout indoors and in a short period of time. We didn’t want to disincentivize people to pedal on the trainer. Just sitting on a trainer not pedaling feels pretty weird (and isn’t super comfortable), so we didn’t want to make people feel like doing that was the fastest way to get down a hill.

Of course, in races it is totally normal to sit in and rest on descents, so it makes sense to treat races differently. These changes should help make race descents a bit more variable and tactical, which sounds like a good thing to us. Ride on!


Zwift for Android is Out of Beta

Zwift for Android is Out of Beta

Although we haven’t seen an official announcement yet from Zwift, it appears they have taken their Android version out of free beta as of last weekend.

Zwift was released as a beta product on Android in July 2018 and has been free to use since then. Zwift has continued to refine the product, posting regular updates in the Android Beta Support Forum.

As of a few days ago, Android users have reported being set to 25km trial mode, requiring them to pay the standard monthly fee if they continue to Zwift after their first 25km.

Supported Devices

The universe of Android devices is astronomically more diverse than iOS, and many of those devices are woefully underpowered when it comes to Zwift’s intensive graphics requirements.

Since the game cannot run on all Android devices, Zwift Support has compiled a list of supported devices, breaking it into two categories: Zwift Recommended and “Runs OK”.

See Zwift’s supported Android devices list >

According to Zwift Support, Zwift runs on over 2400 Android devices. Chances are, if you can see Zwift in the Play Store, you can download and run the app.


Open Pro: Elevate Conquers Tour of the Gila

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Open Pro: Elevate Conquers Tour of the Gila

Editor’s note: Jordan Cheyne’s “The Open Pro” series details his experiences with high-level Zwift training as a rider in the pro Continental ranks. You can read his past posts here.


In 2016 I was a few months into my Neopro season with Jelly Belly p/b Maxxis and I was celebrating a team victory at one of the biggest stage races in the country. Our superstar climber Lachlan Morton had put on an emphatic display from the first stage and we defended the GC lead wire to wire. It was new territory for me and also for Jelly Belly. I had never had a reason to stand around the “winner’s circle” after a UCI stage race and it was the team’s first win at the high altitude New Mexican race in its 17-year history.  I really didn’t know what to do with myself. There was elation and excitement and I had an odd version of pride wash over me. I knew I had only been a bit player in the success and I hadn’t been a particularly strong one at that but we had won and that felt special.

Three years almost to the day and the feeling was different. I found James in the familiar leader’s red jersey and we exchanged a sweaty hug. This time the satisfaction rang true.

The Mesa

The Mesa. It is easily the most talked about 2km stretch of tarmac in the Tour of the Gila. It comes after a short, stinging opening climb in the finale of Stage 1 and leads quickly into the decisive 4km finishing climb. Legs and lungs are already burning as the road flattens, and the crosswinds sweeping through beat down on the shattered peloton. A newcomer might think it would come as a respite between climbing efforts but it is often the launch pad to win the stage and even the overall.

In 2016 my Jelly Belly teammate Taylor Shelden put on a master class in tactics and strength and dragged Lachlan clear on the Mesa. Taylor finished his massive pull and Lachlan danced away and opened a substantial lead in the GC. That’s how the Mesa is done.

In my next trip to Gila with Elevate-KHS last year, things weren’t so pretty. The tables were turned and the Rally team sailed away in the winds as I clawed across the gap to give James a chance on the climb. It wasn’t enough and it was clear there was a lot of work to do to bring the team up to the level of America’s most elite squads.

This time, after a big year of growth as a team, we took control of the race. Our big engine George Simpson put in a massive dig, eating up the barren Mesa and forcing everyone but James into the roadside gutter and out of the draft. James was P1 entering the climb and pulled off a stunning win. We had staked our claim on the Mesa just like so many winning teams of past years. It was time to defend.

Upping My Game

Over my career, I have rarely performed well at high altitude races like the Tour of the Gila. I am usually good enough to do a job like in 2016 but rarely able to control the race in any way. I had a typical off day on stage 1 and was frustrated but I knew I needed to dig into my mental reserves and be stronger in the coming stages. I needed to be more than a bit player this time around–I needed to be a leader on the road.

In my time at Elevate I have tried to use what I learned in my time at Jelly Belly to be the best teammate I can be, and have become something of a road captain for the squad. It seems like I blinked my eyes and went from being a green (and fairly useless) Neopro to being one of the more experienced riders in the bunch. If we were going to control Gila and bring the red jersey home my guidance and my legs would be equally important.

Leading the charge on stage 2. (Photo credit Tour of the Gila)

In the Stage 2 road race and the Stage 4 crit, I drew on what I learned in 2016 to deploy our resources and try to recognize real threats and neutralize them. We also have the good fortune of having sprinter Eric Young on the team and he brought his experience in 3 previous Gila editions with the Optum, Rally team. It wasn’t easy but we ticked the boxes en route and brought it back to a sprint both days. The crit was a massive highlight as Eric and Alfredo capitalized on the team’s work and went 1-3 at the finish.

Controlling the downtown crit. (Photo credit Jonathan Holland-Neve)

Finishing the Job

Barely 12 hours after the criterium celebrations wrapped up, dawn broke on possibly the most important stage in Elevate-KHS history. The past 4 stages had been almost flawless: 2 stage wins; Adam, George and James pulling a 2,3,4 in the time trial and a solid GC lead. The future promised over 4 hours of relentless climbing and descending and many chances for the jersey to slip away. The final Gila Monster stage with its 160km and 3000m of climbing always delivers on its name and any lead hangs in the balance until the final kilometers are done.

Game faces before the final stage. (Photo credit Jonathan Holland-Neve)

I’ve never been prouder of my team. The boys put on a clinic in every key section. We covered moves and set up a manageable breakaway. Eric and Alfredo sacrificed themselves in the 50km valley to keep the break close before the big climbs. George then set about defying gravity and ripped up the first 25-minute climb and later rode the front well into the iconic Monster climb itself. Uli rode 15km flat out between the climbs to keep the break in check. Finally, I was able to take over on the Monster’s upper slopes and scrap my way to the base of the final climb where James stepped up and played closer.

James showed maturity and strength and never let the race get away from him in those final moments. When I finally spun across the line he had already been Gila Champion for 6 minutes and 29 seconds.

I could really own it this time. This team has risen to new heights and I have been there the whole way. I feel lucky to be a part of it and satisfied that I can make a difference. Even better, there are plenty of races left to win this season and this team isn’t slowing down. 

Me after some stage 1 suffering, and James after a big TT effort. (Photos credit Jonathan Holland-Neve)

The Endurance Lab Coaches’ Corner 68 – Caloric restriction when recovering from injury

The Endurance Lab Coaches’ Corner 68 – Caloric restriction when recovering from injury

In this episode, our topics include:

  • Caloric restriction when recovering from injury (02:00)
    1. Energy Availability Defined
    2. Relative energy Deficiency (RED)
    3. Lionel Sanders broken Sacrum – https://www.youtube.com/watch?v=2bveOtX-f3c
    4. https://www.precisionnutrition.com/nutrition-for-injury-recovery-infographic
    5. Focus on whole food anti-inflammatory diet and proper supplements
  • Article of the week: (25:30) By the numbers: What it takes to be competitive at the women’s Tour of Flanders
    • 40% more power required to stay in the break than in the peloton for the first 30 minutes
    • In the early climbs, the breakaway had much more steady power compared to the chaser.
    • Pace only continued to steepen as they approached the final sprint–final climbs were much more aggressive as riders fought to stay with the break and the chaser fought to compete
    • 13.75 W/kg for 10 sec with peak power of 15.52 w/kg to win
  • Edible seaweed water pods (36:30): The London Marathon did its part in reducing plastic waste by swapping water bottles with edible seaweed water pods that biodegrade in weeks. Read more >
  • Highlight Mike Pugh for completing his first 70.3 in 5:34 on Sunday

[youtube https://www.youtube.com/watch?v=ggHWKsgv34c&w=560&h=315]

Recording Date: 05/05/2019

 

 

 


How to Ride Zwift’s Bologna TT Giro Course

How to Ride Zwift’s Bologna TT Giro Course

Zwift released a shiny new race course last weekend which mirrors the Giro d’Italia TT prologue route raced on Saturday, May 11, 2019.

But this course is not available for “free riding” at this time, since it is not part of guest world rotation schedule. The only way to ride the Bologna course is to join an event held on this course.

Here is a list of all upcoming Bologna TT course events >

Looking for tips on pacing your Bologna TT? Here’s are the Top 5 Time Trialing Tips for Zwifters, and a post explaining how to best pace the Zwift Bologna TT course.


The Endurance Lab Coaches’ Corner 67 – Getting Your Diet Back on Track

The Endurance Lab Coaches’ Corner 67 – Getting Your Diet Back on Track

In this episode, our topics include:

  • Getting your diet back on track (2:00)
    1. Identify where your off track: Content, Timing, Location, preparation
    2. What has changed: Less processed, how much is on your plate, meal skipping, pre/post workout nutrition
    3. What are your goals: be mindful of an all or nothing approach, build or recover
    4. Manage your stress levels
    5. Create a plan: what can you do to make thing easier
  • Article of the week: (22:30): New Hydration Technology to Be Worn by Boston Marathon Participants for the First Time
    • Will wearable hydration technology change the way that we train and race?
    • Marathoners cross the finish line mildly dehydrated 80 percent of the time
    • Nix, a Boston-based company out of the Harvard Innovation Launch Lab, is a single-use biosensor patch with a digital interface that adheres to the skin and is worn on your hand or arm. It monitors your sweat rate and hydration status, providing actionable information in real-time.
  • Never give up – Amstel Gold Race.  The race is not over until it is over.  (32:00)

Recording Date: 04/22/2019

 


Zwift Update 1.0.36387 Released

Zwift Update 1.0.36387 Released

Zwift released a major game update late last week, including a brand-new world, which is always big news (even if the route is small)!

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!

Giro Bologna TT World

The biggest news in this release, the Bologna TT course is on a new world launched on the same day as the start of the Giro d’Italia. An exact replica of the Giro’s prologue TT route, this course is a short but challenging ride with 6km of flat leading to 2km of steep climbing to the finish.

Read all about the Bologna TT course >

“Whole Lotta Lava” Opens Up

The “Whole Lotta Lava” route takes you on a loop of the Volcano Circuit, with a climb up to the Volcano KOM thrown in for fun.

This route was available for events only before this update, but is now available in-game for free riding. Read more about this challenging route >

Riding around the volcano with my dad

New Bike Frames and Wheelsets Available

In what will probably become a regular occurence, Zwift has added more items to the Drop Shop. This time around they’ve added three new bike frames and two wheelsets. Here are the new bikes:

Two new wheelsets are also available: Shimano’s C40 and C60.

Preliminary tests show the frames and wheels aren’t anything exceptional in terms of performance, but if you rock this equipment outdoors you might want to pick it up on Zwift as well.

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!


The Endurance Lab Coaches’ Corner 69 – Being a Brand Ambassador

The Endurance Lab Coaches’ Corner 69 – Being a Brand Ambassador

In this episode, we interview Renee Makimaa – Brand Ambassador for SOAS and BASE Performance.

Questions:  

  1. What exactly is a brand ambassador?  
  2. How does it differ from a sponsored athlete like Ryf or Frodo?
  3. What drew you to SOAS and Base?  
  4. How did you get interested in triathlon in the first place?
  5. As a working mom, wife, and athlete, how do you find the balance between all of the competing demands?
  6. What is your food weakness?  
  7. What is the one thing that gets you out the door to train on the days when you feel like staying on the couch?

[youtube https://www.youtube.com/watch?v=KLwkIwe8RQg&w=560&h=315]

Recording Date:  05/13/2019