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New York “Gotham Grind” Route Details

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New York “Gotham Grind” Route Details

New York’s “Gotham Grind” was created in January 2019 and is currently only available as an event route (no free-riding).

Route Profile

This is figure 8 route which stays on the ground-level roads of the lower and middle Central Park loops. It avoids the upper loop (and thus Harlem Hill), giving this route a rolling profile with no substantial climbs.

The lower ground-level loop includes a sprint section, making this route ideal for events which include sprint efforts.

There are forward and reverse versions of this route. The reverse version travels north from the start pens, which means you do not ride through the start/finish banner until the end of the first lap. Therefore, we’ve created two Strava reverse segments: one beginning just after you exit the pens to cover your first event lap, and the other beginning at the start/finish banner for additional laps.

Route details:
Distance: 9.2km (5.8 miles)
Elevation Gain: 86m (281′)
Strava Forward Segment (Banner to Banner)
Strava Reverse Segment (Pens to Banner)Strava Reverse Segment (Banner to Banner)

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Winner Ed Hopper’s Thoughts on KISS Super League Round 2 and a Virtual Racer’s Role from the Couch

Winner Ed Hopper’s Thoughts on KISS Super League Round 2 and a Virtual Racer’s Role from the Couch

Editor’s Note: Originally posted on the Bereda Training Journal, this is author Dennis Cottreau’s second conversation with Zwift Community All-Star member Justin Purificati as they follow his participation in Zwift’s new KISS Super League. Their first conversation can be found here. This article includes comments from Round 2 winner Ed Hopper as well as commentary from Justin after his view from the couch.


 

When a professional cyclist has the day off while their teammates race for the win on the roads of Europe, they’ll often be at home on the couch with their feet up if they’re not out training.

When it comes to virtual racing, it’s no different.

But the couch racer still has a role to play.

Last week, Justin Purificati announced himself to the KISS Super League with an impressive third-place finish up the finishing volcano climb for the Zwift Community All-Star team.

This week, with the course being much flatter, the team opted to include more sprinters in the mix.

Still, Justin had a job.

“I was still in the chat with the guys, and I still had the streams going on multiple computers,” he told us, talking about the All-Star team’s use of Discord to communicate strategy with each other during races. “So, we were just keeping tabs on who was left in the group.”

Team Strategy includes Providing Updates

Justin described what he was up to during the race to support his teammates suffering at home on their trainers: “We had Kim [Little] going for the sprint points, so, keeping an up to date tally on who was where on the point standings just so that we could not burn too many matches.”

Little, who organized the roster for the Zwift Community All-Star Team, had the intermediate sprint competition wrapped up after only the third of four sprints, and Justin was able to confirm this in real time “just because of the placing with second and third on the second and third sprints,” he told us.

With such an impressive showing in the intermediate sprints, I thought it must have been part of the game plan going into round 2 for the All-Stars.

“Well, originally we discussed that it’s not really that important, you don’t have to go for it, but… if you’re in a position to go for it, you know, just go ahead.”

The Low-down on Intermediate Sprints

With only 5-minutes of live broadcast before the start of the race, commentator Nathan Guerra didn’t have much time to establish what exactly was going on with the intermediate sprint competition and its purpose and implications for the series.

“Originally what they said for the first race was they were going to have a combativity award, so like, most combative, but the problem was they didn’t really have a way to score that, basically, so for the second round they turned it into a sprint competition,” Justin told us.

Weekly Changes in the KISS Super League

Things are changing quickly with the KISS Super Leauge. We’ve learned that they’ve recently banned the use of certain indoor trainers to participate in the series, including the:

We’ve also heard that racers might soon be required to film and send in videos of themselves on a set of scales to report and verify their weight as a precaution to cheating. YouTuber Cameron Jeffers recently mentioned this in his open letter to Zwift.

Racers are definitely being kept on their toes.

And these new intermediate sprints are just another example of changes to the racing format, which is understandable as Zwift uses the KISS Super League as a testing ground to refine how their eSports offering will work in the future.

Still, it makes having and sticking to the strategy difficult for teams.

All-Star’s Round 2 Gameplan

In our interview last week, Justin Purificati gave the nod to his own teammate, Steve Young, for the win in round 2.

Going into the race, Justin told us: “The overall plan for the day was to just watch the moves and just basically sit in and wait for the sprint.”

As predicted, that sprint to be delivered by Steve Young.

“We knew that they’d change things a little bit this week around,” Justin continued. “I mean, they took out ‘Double Draft’ like I said last week. If they wanted a little more excitement, a little more attacks, just take the double draft off and, of course, that’s basically what happened this week, right? So the point was to conserve and basically watch for moves going over the leg snapper because that’s a good 40-second effort, right, and if you’re not paying attention, you’re off the back, and if you’re on your own, good luck getting back on, so…”

And sure enough, when it came to the finish, Steve Young took the bunch sprint.

But not the win.

“I didn’t count on the solo lap breakaway,” Justing laughed, referring to Team Ribble‘s Ed Hopper who won round 2 in dramatic fashion, riding away from the pack with one lap to go and holding off a charging peloton in the final few minutes to secure the win.

Ed Hopper’s Dramatic Win

If you’re like me, one thing you might have noticed about the KISS Super League is that it provides a pretty jam-packed viewing experience. It’s exciting, but can sometimes be difficult to keep track of what exactly is going on.

During the live broadcast, all of a sudden I noticed someone off the front with one lap to go.

“Ed Hopper just seemingly rolled off the front,” I told Justin. “I actually had to go back this morning and rewatch the replay to see how he got away, and… it seemed very gentle! He kinda just, moseyed off the front, there was a gap, and then he just went up 6 watts per kilo and cruised away.”

“He basically rode at a steady, like, 500 watts almost,” Justin chimed in.

 

467 watts, on average for 12 minutes and 14 seconds, to be exact.

We actually caught up with Ed Hopper and got his thoughts on the race and the KISS Super League as a whole.

Comparing it to racing on the road, he said “In some ways easier, in some harder. You have real-time data so when I was away I could see that they were at 3 watts per kilo and I know I could just try and keep above them. So, if they lifted to 4 I could go to 6 for a bit. That’s definitely better than time checks,” Hopper told us.

“But it’s harder because you can’t see who’s suffering and you can push yourself harder on a turbo trainer because you can’t fall off.”

Hopper on Support from Fans

KISS Super League is an experiment in virtual racing, and even though it’s rightfully trying to be its own thing, it’s constantly being compared to professional racing on the road.

One way it’s being compared is through the racer’s experience, but equally important is the viewing experience for fans.

Ed Hopper has won many road races, but this was his first virtual win.

What was the fan support like? How did it compare? Might there be more response and engagement than through actual road racing?

“That’s already the case,” Ed told us. “It’s far more accessible to watch. People can watch me from their front room instead of driving hours to see me pass by a few times an hour. My parents were buzzing to be able to watch it.”

Of course, the top tier of road racing is accessible through broadcast as well. That said, if it’s not on regular cable television, it’s often gated behind some subscription membership for an internet broadcast service.

Not readily available and free like the KISS Super League on YouTube, Twitch, Facebook, and other social platforms.

“For someone like me who won’t ride the Tour of Britain with 100,000 viewers, 50,000 people watching [the KISS Super League] is huge,” Ed told us. “What’s even more crazy to me is I’m just a normal guy. I don’t get any money from cycling, just kit and race, etc.”

He’s just a normal guy.

“I was back in work at 5 AM the next day,” he said.

But virtual racing could present him an interesting, new opportunity. If the response from the fans and Zwift community is any indication, that could be true.

“It’s been immense!” Ed continued. Talking about virtual racing as a whole, he told us “It’s got the potential to be massive. You’ve just got to hope teams are staking their reputation on honesty.”

Double Draft Removal Enables Ed’s Attack

Despite the fact that it cost his teammate the win, Justin Purificati enjoyed watching Ed Hopper ride away for the win.

“I mean, that’s the great thing when you take off the double draft, right?” Justin told us. I mean, the pace is a little more controlled, and I think guys this week were a little  more aware of the fact that there wasn’t any point in trying to like, drill it on the front and split up the group because you weren’t getting anywhere.”

He was noticing a significant change in the racing dynamics after just one round.

“Even, like, as early as the second lap, guys were trying harder to just like, sit on and not really try to drive the pace because they knew it wasn’t really conducive to doing anything but burning yourself out…”

Turning to Ed Hopper’s winning move, Justin said: “I think he definitely saw that and he saw an opportunity to take advantage, so, he went for a little acceleration, got a gap, and then just put the gas on and took a solo lap.”

“It was pretty interesting to watch for sure!” Justin said.

The Impact of Zwift Experience

One thing Nathan Guerra was pointing out on the live stream was how the All-Star team and the Dream Team were finishing races with almost entire watts per kilo less, on average, than some of the pro riders.

Even this week, with the removal of the double draft.

It really shows how much knowing what you’re doing with Zwift really comes into play.

“When double draft first appeared it’s not so much you get a better draft, it’s just that things kind of accelerate to a point where ya, your draft is better but you’re also traveling faster,” Justin told us. “So maybe you’re not actually conserving as much as you would have thought.”

Double Draft Mechanics and Zwift’s “Blob Effect”

We posted a clip of last week’s discussion with Justin about Double Draft in the popular Zwift Rider’s Facebook Group which sparked some interesting opinions.

One commenter explained how, aerodynamic wise, there should really only be a few people breaking the wind at the front of the group which sets the pace. But, the bigger the group size gets in Zwift, the faster and faster they go.

“Essentially, the whole ‘blob effect’ in Zwift, gets worse,” Justin told us. “Everyone’s still going to work as hard as they were before but now all that’s happening with more draft is that more guys can just happen to roll through the draft and get on the front. So, I think it’s causing a lot more people to rotate through and it just creates this exponential factor where guys just keep accelerating to the point where you’re going really fast.”

On the road, a breakaway of 5 working well together has a chance at holding off a group of 20 behind. When asked about the likelihood of that happening with Double Draft, Justin said plainly:

“There’s no chance.”

Pros Learning Zwift Quickly

This was only the second round of the KISS Super League, and for some of the pros, their second ride on Zwift.

Still, some were starting to show some signs of improvement.

“We definitely noticed a few people learned not to go as hard right from the gun,” Justin said.

He also noticed fewer guys trying to attack and fewer guys getting dropped out as early as they did in round 1. The group stayed together much longer in the second week of the series.

“It’s still pretty evident that a lot of those guys [the pros] are still having like technical difficulties,” he added. “I mean, just having the right trainer set up and the Wi-Fi well connected and like, the right computer and not having too many apps open and all that kind of stuff interfering with the program.”

Not at all the standard things professional cyclists are used to thinking about before a road race.

“So, I think definitely from like a tactical point of view I think they definitely did a better job,” Justin concluded, saying that this week: “I think they knew a little more what they’re getting into.”

Power-Up Controversy

For a first time virtual race viewer, one thing that might have been surprising about the sprint finish of round 1 was all the green medallions floating above the avatars’ heads.

“Power-Ups”, they’re called.

Specifically of the aerodynamic variety.

In round 2, they were essential for the sprint finish as well.

Somewhat controversially, some of the racers are using a tactic where they log onto Zwift prior to the start of the KISS Super League and ride around in their warm-up long enough to collect one of these highly valued aero power-ups so they have it for the competition.

They could roll the dice and try to collect it during the race, but instead, they choose to start with it and hold onto it until the finish.

“You pretty much need it for the sprint,” Justin said. “I think it’s pretty fair for everyone to be able to get them. Some of the guys that are starting with a specific power-up. They’re in the entire race hanging on to that power up until the end, right? That’s their choice to do that whereas during the race there were a few guys that did use their aero power-ups, their feathers or their draft boost during the race. You kind of gambled on the fact that you know they might get the aero for the end.”

In the end, no one is breaking the rules.

“It’s pretty level in the sense that everyone has the same opportunity to use the power-ups,” Justin said, “so I think keeping them is probably fair. I think, depending on the course they probably could offer a couple more opportunities to get them so I mean, it really depends on the race.”

More Power-Ups, More Fun?

Where, in comparison to road racing, Zwift lacks the technical bike handling skills, the use of power-ups could provide somewhat of a skill-based dimension to this virtual racing format that seems to be missing.

Where a road racer might attack through a corner, some well-timed and unexpected power-ups could add more flavor to the new racing format.

“It definitely fills the void and gives it a bit more of individualistic feel instead of just straight-up power and how many watts you’re doing right?” Justin said.

It allows for more creativity.

“Yeah, I think, if anything maybe they should add more,” Justin continued. “More power-ups. Different ones.”

And I couldn’t agree more.

Right now power-ups don’t seem to be a big feature of the race, however, they’re a big feature of the finish of the race. Since they’re not well introduced to the viewer during the race, their big impact on the finish is a bit jarring.

Holding onto a specific power-up for the finish is a valid and strategic choice that adds a level of suspense to the race, in itself. But, perhaps riders shouldn’t be able to start with a specific power-up and instead be left to collect them out on course and make decisions about using them along the way.

It would lead to more overall usage.

Another option is to remove them completely. “I feel like it’s in a weird middle ground right now and it could go either way,” I told Justin at the end of our call.

 

Things are evidently very fluid in this, the first-ever professional virtual bike series, and we’ll keep an eye on how things evolve and continue to discuss it with those involved as the weeks continue.

At Bereda, we’re looking forward to what Round 3 has in store!


Dadurday Chase Race Report – Feb 2

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Dadurday Chase Race Report – Feb 2

Editor’s note: the DIRT DADurday Chase Race is a new weekly event happening at 6:30AM EST every Saturday. New to chase races? These are inclusive “handicap” events, so slower categories start before faster ones, with the goal being a teamwork-driven chase followed by a mixed-category finish.

We’ve asked a member of the week’s winning group to write a race recon, and here is our first, from C cat’s Christopher Dornbach.


At approximately 6:30 AM EST smoke could be seen pouring out of basements, sheds, and apartments around the world… a C’s perspective of what can only be described as DIRT’s weekly culmination of trash talk, sportsmanship, and comradery. We call it the DIRT DADurday Chase Race! From the moment the ribbon dropped the C’s put pedal to the metal and quickly revved up to a strong 4.0w/kg and higher average. Surprisingly, the C’s held motivation for the first few minutes and the pack held strong.

As we settled in Martin Heintzelman, the C’s leader, established his presence at the helm and the w/kg at the front of the pack was set at rock steady 3.5w/kg. The C’s blob remained together as if glued but remained untested until we reached the base of what the Team Members of DIRT call the Leg Snapper, an aptly-named 7-8% grade .4 mile (.6km) long spike in the middle of the otherwise flat Innsbruckring course. Typically this is where the attacks would begin but being a chase race the fate of the pack relies on cohesion. Heintzelman hit up the text telling the herd to stay together while Ed Zook reiterated the importance of teamwork over the Discord channel.

As we hit the base chaos made an appearance. By the top of the hill many of the pack’s bigger pace setters had been dumped out the back with a lead-out of middlemen and climbers creating a large rift down the backside of the climb. By the first sprint zone the lead-out had combined into its own break with a blob of our pacesetters closely behind. Heintzelman once again steadied the pace and by the end of the 1st lap we were back together holding our targeted 3.5w/kg at the front.

Lap two the C’s held steady and stayed strong. The 2nd time up Leg Snapper the C’s proved that we can learn and while the group strung out by the top of the climb we were able to pull everyone back together by the sprint. Around this time splits started being reported and taunts of Baby Shark from the B’s started lulling over Discord. By now the energy was intensifying and engines started running hot again.

The C’s went into the final lap with around a 40-second advantage over the B’s. Survival was the prevailing thought and the pack held until the 3rd time we hit Leg Snapper. Without realizing it the C’s had closed the gap to the D’s. The motivation of flexing our mighty midgrade muscles and the fear of being publicly shamed after all of our trash talk proved to be stronger than the bond that had held us together to this point and every one of us knew it.

As we hit the bottom of Leg Snapper with the D’s mere feet in front of us, the C’s unleashed Hell’s furry. With rev limiters removed and throttles pinned, the C’s shot through the D’s mid-climb and by the time I hit the top the damage had been done. With Heintzelman and a couple fists full of other racers, a small contingent of C’s was formed on the backside of the climb. Instantly our race radio, Discord, started buzzing with the latest gap report and the B’s were quickly gaining ground on us.

With the latest time gap reports and the finish line just a few turns away, the remaining band of C’s throttled up, leaving many of our brethren C’s behind to fend for themselves. As we hit the final .5 mile (.8km) with the B’s seconds behind, I decided to lead-out and began pushing way too many watts to sustain over the remaining distance. In the final few hundred feet (75m), with the aid of an Aero PU and the finish line in sight, delusions of grandeur began fueling me and helped to maintain the effort. Then in a glorious implosion of epic proportions my engine blew. Immediately I was engulfed by the remaining DIRTy dozen of C’s who also had loosed their fears of being caught and replaced them with dreams of DADurday victory.

When the smoke settled, the heroic efforts revealed, and Zwiftpower had its final say many a C paid the ultimate price that any C could.

Many congratulations were showered on the bulk of the top C riders who survived to the finish… but not for their victories at the DADurday. Rather they were congratulated for their epic display of raw horsepower. Efforts that earned them a spot at the next DADurday with their other brothers in arms, The Killer B’s!

Big congrats to Troy Turley for his overall victory and Martin Heintzelman for his awesome display of steady power and leadership which rightfully earned him second place in both overall and in class.

See full race results on ZwiftPower.com >


The Endurance Lab Coaches’ Corner 61

The Endurance Lab Coaches’ Corner 61

In this episode:

  • What to eat before, during and after workouts
  • Complex vs. simple carbs
  • Solid foods vs. gels and liquid nutrition
  • Combining carbs and protein

and more!

[youtube https://www.youtube.com/watch?v=90VDIV2rz8s&w=560&h=315]

Recording Date: 02/04/2019

 


Introducing KISS Super League (Zwift PowerUp Cycling Podcast #22)

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Introducing KISS Super League (Zwift PowerUp Cycling Podcast #22)

Note: the Zwift Coaching Podcast is now the Zwift PowerUp Cycling Podcast. Same hosts, slight name change. Here’s their first episode under the new moniker…

Strategy shifts gears when you’re racing virtually. Pros Tom Moses and Jon Mould chat with the crew on all the ways Zwift changes the game, as the hosts introduce Zwift’s KISS Super League.

About the Podcast:

The Zwift PowerUp Cycling Podcast features host Matt Rowe (Rowe & King), with regular co-hosts Greg Henderson (Coach Hendy) and Kev Poulton (Powerhouse Cycling). The hosts share tips on how road races can get faster in-game and outdoors.


The Peak Form Project 1: A Brave New World

The Peak Form Project 1: A Brave New World

I am excited to debut a new feature here: The Peak Form Coaching Project. The aim of the project was to help one motivated Zwift athlete with a full year of free premium coaching and showcase the process here in regular updates. I wanted a personal challenge as a coach and I certainly found one.

Connie Swinson is an ultra-distance cyclist who has made a foray into the world of 200km+ cycling events over the past few years. In 2019, at the age of 65, she has taken on her biggest challenge yet: the iconic 1200km Paris-Brest-Paris Brevet in August. It is totally uncharted territory for both of us but I am confident we can make it happen.

Changes

For most aspiring cyclists, falling into a comfortable routine of training is inevitable. We naturally find something that works well enough, either on our own or with a coach, and repeat the same workouts in the same schedule to produce familiar fitness results. Some routines are worth sticking with but it is important to look around once in awhile and look for variations and new methods to get next-level results. As a coach I aim to challenge athletes with these improvements and changes. My only hope is that the athlete is open-minded about the process–a quality Pros like myself often lack!

I couldn’t have asked for a more receptive client than Connie as we broke down her past training efforts and charted our plan of attack for the season ahead. Looking at Connie’s training, I saw a few major areas I wanted to work on:

1: Variation and Polarization

Connie has taken to Zwift training in a big way and has used group rides and races to push herself hard during efficient indoor sessions. Over the past few months, most rides featured long, fairly hard efforts in the tempo/threshold zone at 130-145w as she hammered along with the fast-moving peloton. Longer outdoor rides were steady and well executed but didn’t feature much variation in pace either. These types of efforts will produce good aerobic training effects but there is a limit to their utility. Eventually, a rider will become “flat” and unable to change pace or build threshold power and recovery will be compromised by constant tough group workouts.

My first change to Connie’s training was to include some variation in her riding. This meant making moves toward a more polarized approach where hard efforts were fewer but higher quality and base endurance riding becoming easier and more frequent. We started simply by using perceived effort levels and seeing how power and HR responded to different efforts. We used Zwift’s variable terrain and aimed for 6-8/10 efforts on uphills, 4-5/10 efforts on flats and an easy 2-3/10 on descents. I think this helped Connie get in touch with the different gears in her “cycling engine” again and it helped me identify training targets and early power zones.

Over the past month or so we have gradually been including intervals of different varieties, long rides featuring over/under aerobic pacing and the occasional Zwift race for high-end stimulus. I can already see a big broadening of Connie’s power band and power that used to be “race-pace” is now a nice repeatable tempo pace.

An example of Connie’s training in the past. Zwift racing often right on the limt
An example of Connie’s new training- structured intervals.

2: Cadence, Accelerations and Strength

Working on accelerations and power

With nearly all of my athletes, I like to start with a general training focus and work on the fundamental aspects of powerful and efficient cycling. A 1200km cycling event on rolling terrain doesn’t specifically require high power sprints, 110+ rpm cadence efforts or sustained 40-60 rpm climbing work. However, we are a long way from the event and it is the ideal time to work on those more extreme elements of cycling form and fitness. Later on we will add FTP and tempo focus and eventually, very event-specific ultra-endurance work.

As previously mentioned, a lot of Connie’s past training was at a steady output and narrow cadence range. I find an easy starting place to introduce variations and intervals is Strength Endurance efforts, which feature 2-20+ minute climbs at around 40-60rpm with a high focus on core engagement and a smooth, powerful pedal stroke. Connie took to these almost immediately and by the end of our first block she was executing once foreign interval sessions with ease and gaining strength by the session. We also included some high cadence intervals to challenge pedaling efficiency and neuromuscular coordination and even some sprinting to help round out Connie’s overall cycling ability.

This first block ended in a ramp-style power test and I was happy to see Connie blow her old race paces away with an FTP approaching 160w and spend the final minutes of the test at 180-200w outputs that I never saw in her old files. The engine is already adding displacement and Connie has a couple new gears to work with in her power band.

3: Ticking Boxes

I can’t take much credit other than maybe writing a good taper, but after a couple weeks of working together Connie crushed the first event requirement in her qualification process for the P-B-P. She completed the Gainesville 200km Brevet in Florida at a moving average speed of almost 26km/h. This showed her great base capacity for endurance and it also uncovered some new areas to work on before the longer events on the horizon. Stay tuned as we move into new phases of training, refine the race nutrition plan and take on the 300k qualification event in the coming weeks.


Women’s 5-Stage VoxTour 2019 Announced

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Women’s 5-Stage VoxTour 2019 Announced

Just announced: VoxTour, a 5-stage ladies-only series designed by the Voxwomen ambassadors. Hundreds of women have already signed up for the early stages, so if you’re looking for a series of exciting ladies-only group rides, this is it!

Tour Stage Details

  • Stage 1: Dani Rowe’s 2018 UCI Worlds Feb 4th and 5th
    Distance: 23.6km (14.7 miles) Elevation Gain: 487m (1598′)
  • Stage 2: Laura Winter’s London Loop – Feb 6th and 7th
    Distance: 29.8 km (18.4 miles) Elevation Gain: 440m (1444′)
  • Stage 3: Hannah Walker’s Volcano Climb After Party – Feb 8th and 9th
    Distance: 40km (24.9 miles) Elevation Gain: 266m (875′)
  • Stage 4: Ashleigh Moolman Pasio’s Climbing Challenge NYC KOM After Party Route – Feb 10th and 11th
    Distance 36.6 km (22.7 miles) Elevation Gain: 475 m (1557′)
  • Stage 5: Leah Thorvilson’s Figure 8 – Feb 12th and 13th
    Distance: 29.8km (18.4 miles) Elevation Gain: 234m (770′)

Unlock the Kit

Finish ANY stage of the tour and unlock the VoxTour kit in game!

Support Voxwomen by purchasing an IRL kit to match your in-game version!

About the Voxwomen Ambassadors

The Voxwomen Ambassadors are Olympians, pros, ex-pros, commentators, and entrepreneurs aiming to inspire women riders everywhere.

Learn more about the ambassadors here >

More Info/Signup

Get all the details and sign up for a stage at Zwift.com >


How hard is too hard? (Advice from Coaches)

How hard is too hard? (Advice from Coaches)

Editor’s note: this is #3 in a series of articles focused on training advice for Zwifters. In each article, coaches bring their experience to the table and answer a single question. Here is this week’s…

How hard is too hard? Training involves pain and suffering, but there’s a point where you can push too hard and do more harm than good. How do I know when to keep pushing and when to take it easy?


Shayne Gaffney, GC Coaching

Deciphering what is hard from what is too hard is a difficult undertaking due to the inherently subjective nature of something that is deemed as difficult. However, with the advent of the heart rate monitor and/or power meter coupled with fitness tracking and analyzing software, we have created a dyad that we can utilize to actually know and understand what is hard versus what is too hard.

Said another way, understanding how hard a workout is, via its Training Stress Score (TSS), is one of the many ways how I, as a coach, can decipher how hard an athlete is pushing, or not pushing.

For example, if I know a workout usually ends up with a TSS of 100, but after completing and uploading it, the athlete only hit 75 TSS, I know something went amiss and the workout is too hard for anybody to accomplish, or the athlete wasn’t pushing themselves hard enough, or the athlete is overtrained and generally fatigued and is physically unable to hit the prescribed wattage. 

Now, if we want to go further down the rabbit hole, we can analyze the power and heart rate average of the intervals and compare them to historical values for the athlete.  Another example, if the athlete performs 4 x 10 minutes at 300w with an average heart rate of 170 bpm for each interval in January, but doing the same workout in March results in an average heart rate of 180 bpm (with all things going well in their training and being equal otherwise), this shows me that decoupling has occurred and overtraining has begun to rear its ugly head, aka FULL STOP!


Noel Bonk, Bonk Werx

The image displays the logo for BonkWerx Endurance Sports Coaching, with BonkWerx in bold black and orange text and Endurance Sports Coaching written below in orange.As many coaches know, it’s sometimes easier to make an athlete go hard but harder to make them go easy.  Knowing when to push it and when to take it easy is a balance of both training data feedback as well as taking a solid assessment of how you are feeling overall.

As I get to know an athlete, one thing I look for is training trends. This includes both ride data as well as subjective feedback on how they are feeling on a daily basis. While it’s entirely normal to have an off day, the important part is to stay aware of the recurring signs telling you to ease it back. For example, are you sleeping well? Are you irritable? Are you having to throw the towel in frequently or struggling to hold your power during workouts? Too often athletes discount how they feel and try to push through when it may be better to instead trade a poorly done workout for a bit more rest.  Pushing too often when the body is not prepared or recovered can be a recipe for doing more harm than good.

On the other hand, if you have tracked your metrics, follow training that is progressive and listened to your body, you’ll not only know when it’s OK to push it but will also be able to better absorb and make use of the harder training stress.


Troy Delfs, Momentum Cycling

Listen to your body!

Black and white logo with the word MOMENTUM in bold letters across a ribbon, a stylized bike wheel and gear above, and the word CYCLING below.

Saddle sores, increased irritability, sore throat. These are some symptoms that you may be working too hard and are risking illness and injury. Most athletes are unique in their symptoms of overtraining (mine is night sweats). You need to pay attention and discover your warning sign. Think of them as the engine warning light in your car: if that light turns on, then you need to assess the situation and get things fixed pronto. 

In cycling, the easy fix is usually extra rest. If you are feeling ill or extremely fatigued and have a workout planned, then skip it.  Use the time that you had scheduled to ride and take a nap instead. This is not a sign of being lazy but rather a sign of a dedicated and intelligent athlete.

The hard Zwift sessions are what breaks your body down, while the quality recovery time is what builds your body up to a stronger level.

The number of rest days in relation to training days is relative to each individual athlete and is affected by factors including; base fitness, quality & quantity of sleep, diet & genetics. Listen to your body and find the work – rest balance that works best for you.


 

Rob Manning, Tailwind Coaching

Tailwind Coaching logo with stylized text, icons of a DNA strand, heart rate monitor, and cyclist, and a cyclist silhouette raising arms in victory.

Too hard is when the workout affects your ability to get back out there tomorrow and do the intervals you need to do.  Training is all about accumulated training stress, above and beyond your body’s comfort level.  If you push too far, your body will break down and fail, and you’ll burn out.
The harder the intervals, the more worn out your body becomes over time.  The more worn out your body is, the harder it is to do quality work during your intervals.
If you want to “be pro” about your training and prevent yourself from digging into a hole, try these tips:
  1. “Check yourself” before your interval sessions.  If your HR or power numbers just aren’t right, bag the intervals and modify your training calendar.
  2. Prioritize your recovery as well as your intervals.  Your body adapts during recovery, not during training.  If you’re not recovering as hard as you’re training, back down a little bit until you stop feeling flat.
If you feel good or your power numbers are on point, you can consider pushing a little bit harder if you’re feeling frisky.  If you feel flat, you probably are.  Don’t push it and dig a hole you can’t climb out of!

Conclusions

Here are the key themes I see expressed by our coaches above:

  • Listen to your body, and be willing to bag the difficult workout if your body needs it.
  • Recovery days are just as important as hard days. Without them, your body doesn’t have the chance to adapt and grow stronger.
  • A good coach can take your subjective input, combine it with your objective workout data, and advise you on a wise course of action.

2019 Zwift National Championships Announced

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2019 Zwift National Championships Announced

Last year’s inaugural Zwift Nats were certainly exciting events, but they were only paving the way for bigger things to come.

This year will be Zwift’s biggest racing year yet! We’ve got the KISS Super League underway, KISS Community League starting soon, and now Zwift has announced the national championships for northern hemisphere countries to be held on February 24th.

Countries

The following countries will each have a national championship race:

  • UK
  • USA
  • Canada
  • Germany
  • Japan
  • Netherlands
  • Norway
  • Belgium
  • Sweden
  • South Korea
  • Denmark
  • Switzerland
  • France
  • Poland

Prize

This is the most prestigious Zwift race a rider can win, but you don’t win anything in the real world except the admiration of your Zwift peers.

The winner gets to wear their nation’s national champ jersey in-game for the next year!

Course Info

Nationals will be held two laps of Watopia’s Figure 8 route, for a total race length of 58.8km (36.5 miles). A slightly shorter race than last year, and sure to be exciting with the Figure 8’s combination of punchy climbs, rollers and flats.

Total elevation gain will be 468m (1535′).

Learn more about the Figure 8 route >

Race Schedule

Each country has just one race, and each race has two categories: A for men, B for women.

See the Zwift events page for a schedule of races >

Race Rules

This year Zwift is requiring winners to hold a valid national cycling federation race license. While this has some members of the community up in arms, Zwift’s explanation of the requirement makes sense, given the challenges Zwift faced proving racers’ countries and genders last year:

We require this race license for the potential winner of the Zwift National Champs to prove that your country and gender align with the physical federation in which you represent. (British Cycling and Dutch Cycling only require federation membership)

A Race License is not needed to enter the race and you will still be displayed in the final results to see where you stack up. But if you win without a race license, you will not be crowned the National Champion. (British Cycling and Dutch Cycling only require federation membership)

Additionally, Zwift is attempting to ensure accurate power numbers during the races, although this is impossible to do perfectly given the state of power meters today. The rules state:

Racers must use either a power meter or smart trainer. zPower riders are not eligible.

If the power numbers provided by these devices during the race are above Zwift Power’s critical power rule, you will be investigated to prove they match real-world performances.

Read the complete rules >

Watching Live

Live stream locations have yet to be announced, but I assume it will be available via the usual places: Zwift Live on Facebook, YouTube, and Twitch.tv.

Learn more on Zwift’s official page >


Zwiftcast Episode 60

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Zwiftcast Episode 60

At long last, episode 60 of Zwiftcast has been released! World switching, big money, pro racing, peak Zwift… and plenty more. It’s a long one.


The Zwiftcasters are back after something of a break – and Simon explains the reasons for that – with a monster episode covering all the latest from the ever-busy world of Zwift.

This one kicks off with a look at Peak Zwift for the 2018/19 season. Which of the Zwiftcast trio backed the right horse on the highest number of concurrent users?

Then it’s swiftly on to World Swap, via Shane’s battles with a rival megacorp, the President of Wahoo’s eyebrows and a full tech round-up. Zwift history was made with the launch of the first ever pro league and you won’t be surprised to hear that all three of the Zwiftcasters have robust views – are you listening Cofidis?

And there’s more: the hugely significant news that Zwift has raised another 120 million dollars in funding is put through the Zwiftcast mill before the chaps consider whether Zwift are right in asking community groups to remove “Zwift” from their names.

Finally – which way do you dress? Enough said.

We hope you enjoy listening.