Home Blog Page 454

You Might Be a Zwifter If… (Part 1)

0

You Might Be a Zwifter If… (Part 1)

A while back we asked the Zwift Riders Facebook group, “What makes Zwifters special?” We received hundreds of responses… here is our first selection of 25 favorites:


  1. Pat O’Neill: Your Strava followers ask you if you are on vacation in Watopia, and when you will be back…
  2. Kenny Suh: You get your news from ZNN.
  3. Jon Hazen: One of your friends says “indoor miles don’t count”…
    And you’re no longer friends.
  4. Søren Andersen: Before sleep each night you think about which race or ride you will join when you wake up 🙏
  5. Daren Chandisingh: It’s freezing outside but you’ve got three fans going.
  6. Mark Minn: Your trainer cost more than your bike.
  7. Josh Baum: Your TV isn’t for watching TV.
  8. Mark Smith: You have three bikes and no mid thigh tan line.
  9. Niloc Forester: You dread the summer coming because you have no excuse to zwift.
  10. Dave Higgins: You’re familiar with both cycling definitions of ‘dropouts’.
  11. Mahmoud Shalaby: In the middle of a ride you discover that you forgot the jersey at home 😀
  12. Mike Smith: You are slightly disappointed the weather is nice out 🙈
  13. Steve Daniels: The maximum distance you cover when laying down 1000w is a couple of inches.
  14. Wesley Ooms: You miss the powerups when riding outside.
  15. Steven Crane: You jump off the bike and grab a sandwich when descending down the Alpe.
  16. Justin Fisher: You can descend hairpins at 50 Km/h.
  17. Tom Lockhart: You find yourself yelling “Ride On” during local shop rides.
  18. Damien Ryan: You are racing and it’s dark outside.
  19. Tom Lockhart: You hear the word “Neo” and the first thing you think of ISN’T the Matrix trilogy.
  20. Matthew Reschke: Your watts say race season, but the hair on your legs says off-season.
  21. Colin Peerman: You ride your bike for 3 hours and it has no wheels on it.
  22. Thomas Eichentopf: You visit Innsbruck, New York, Richmond, London, and the first thing you do is to check out the Zwift routes.
  23. Patrick G. Martinez: You’re disappointed your outside ride doesn’t count toward getting a Tron bike.
  24. Andrew Jones: You forget where your helmet is since you haven’t ridden outside in weeks.
  25. Katie Brady Pothier: You have fallen off your trainer at least once.

Thanks for sharing, everyone. We’ll share more in the coming weeks!


The Endurance Lab Coaches’ Corner 53

The Endurance Lab Coaches’ Corner 53

In this episode:

  • Progress and results from training are not linear
  • Measuring training progress
  • How nutrition can help with progress
  • Why taking a week off your typical training can be beneficial
  • Sample “maintenance” training week while away
  • Staying healthy – What’s in your medicine cabinet?


Tim “Bacon” Searle: Reaching 100,000km on Zwift

1

Tim “Bacon” Searle: Reaching 100,000km on Zwift

Cycling is a funny thing. Sometimes the kilometers just fly by and we can’t help but smile and enjoy every minute. Other times each bump in the road feels like a major obstacle and we can’t wait to get off the bike. One thing is certain though: fitness isn’t built overnight. Like most worthwhile things it requires perseverance: repeated, difficult efforts over an extended period of time.

Perhaps no Zwifter exemplifies perseverance more than Aussie Tim “Bacon” Searle. This Thursday we’ll see a first for Zwift when Tim rides his 100,000th kilometer on the Zwift platform. Here’s fellow Aussie Shane Miller talking about the monumental achievement, and how you can join Tim in celebrating it:

Tim is the creator and leader of the Aussie Hump Day Ride (AHDR) – the largest group ride on the Zwift Platform. He also leads the Bacon Rolls and PretzHELL rides every week. Couple all that ride leading with the sheer number of kilometers he has ridden on Zwift and it is clear Tim is a key community member we should all be listening to. On the eve of his 100,000 km achievement I wanted to ask Tim a few questions and get to know him a little better.


How much riding do you do per year?

I ride around 40,000km a year.  Last year was my biggest riding year to date at 46,000km. 2018 will likely be a touch less (I did a little running too!) but will likely be around 42,000km.

Is it a challenge for you to find the time to put in 23-24 hours/week on a bike, or do you have a lifestyle that makes it work?

I have a family and run a small business. I’ve found a way to fit my riding into my lifestyle. Generally, my rides are around 75 minutes (40-50km). I ride early in the morning before the family wakes, and straight after work. I do ride a little more on the weekend! I do 100km every day, so I guess it all adds up!

How much of your riding is indoors compared to outdoors?

I’d say around 90% of my riding is done indoors. I do enjoy riding outside and get out every weekend without fail. I have just got my hands on a new Giant Propel that I’m itching to get out on! I find that during the week my time limitations mean that riding outside is impractical, not to mention the occasional dodgy weather (it can happen in Australia!) and traffic, etc.

Some say indoor miles don’t count, others say an hour indoors is worth 90 minutes outdoors. You may be more qualified than just about any indoor rider to answer that… what do you think?

There is an argument that 1km on the trainer is easier than outside. I’d say that it might be a little faster, but is no easier. As I spend a fair amount of my Zwifting leading Aussie Hump Day Ride groups which generally have 200+ people on them a lot my time is in the draft, which is obviously a bit quicker than solo outdoor rides (although not as easy as riding in large groups outdoors – you can never stop pedaling!). At the end of the day time in the saddle is still time in the saddle.

You’ve put in more kilometers on Zwift than literally anyone else in the world, so your experience and opinion carry a lot of weight. Tell me your favorite Zwift memory, and the one new feature you’re most hoping for.

My favourite Zwift memory was the 24 hour Team Zwift World Champs event that I participated in last year. We hastily put together a 4 person AHDR Team called “Aussie Battlers” (which says it all!). We were not expecting anything other than a bit of fun. We ended up taking out the event ahead of some very strong teams, despite my total in our Team being the lowest at 400Km.

As far as a new Zwift feature, what I’d like to see most are more Ride Leader tools. I’d guess that around 25% of my km’s on Zwift have been done leading groups – it’s this social aspect of Zwift that keeps me coming back for more. I’m currently leading over 1200 people per week and rising, and with all the AHDR rides having over 200+ attendees it’s getting increasingly difficult to manage.


AHDR Bacon’s 100,000km Zwift Event Details >

Find Tim Searle on Strava >


“In The Pens” Racing Podcast Episode 11: Double Draft, Race Prep and More

“In The Pens” Racing Podcast Episode 11: Double Draft, Race Prep and More

In this episode Greg Leo, Adam Zimmerman and Lionel Vujasin talk about news around CVR, Double Draft and discuss how they prepare for Zwift races.

Visit inthepens.com to access the podcast archives.


Zwiftcast Episode 58 – A Conversation with Zwift CEO Eric Min

Zwiftcast Episode 58 – A Conversation with Zwift CEO Eric Min

Episode 58 of Zwiftcast has been released, and it is devoted to an in-depth and wide-ranging conversation with Zwift CEO, Eric Min. Don’t miss this episode!


Simon and Eric discuss a large number of issues of great interest to Zwifters, ranging from Eric’s management style, through the debate around an annual membership fee and even plans for a Zwift Convention.

Eric has news about the immediate future pricing of Zwift and talks about why he’d like things to happen faster in Zwift – along with the reasons why they don’t. We discuss rivals to Zwift, siren voices in the community and whether Zwift Run is working. And that’s just a few of the topics covered.

If you love Zwift, if you’re interested in how the company works and want to do a deep dive on everything Zwifty, you should find this a rewarding listen. We hope you enjoy it.


This Week’s Top 5 Zwift Videos

This Week’s Top 5 Zwift Videos

[et_pb_section bb_built=”1″][et_pb_row][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.17.6″]

How to Zwift Run

[/et_pb_text][et_pb_video _builder_version=”3.17.6″ src=”https://www.youtube.com/watch?v=rox2zQtmpv8″ image_src=”//i.ytimg.com/vi/rox2zQtmpv8/hqdefault.jpg” /][et_pb_text _builder_version=”3.17.6″]

This is the first “top 5” video this winter addressing Zwift runners. Slowly, the Northern hemisphere is getting too cold and/or icy for running outside. Zwift could help you. Never thought about that? Couple of things to keep in mind. Triathlon Taren has them all prepared for you.

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row][et_pb_column type=”1_2″][et_pb_text _builder_version=”3.17.6″]

Why Is Indoor So Hard? | Triathlon Training Explained

[/et_pb_text][et_pb_video _builder_version=”3.17.6″ src=”https://www.youtube.com/watch?v=2QqxrUwX1bs” image_src=”//i.ytimg.com/vi/2QqxrUwX1bs/hqdefault.jpg” /][et_pb_text _builder_version=”3.17.6″]

I quote one of my friends after his Strava workout yesterday: 240w indoors definitely feel different from 240w outdoors. The additional hardness of cycling inside is an interesting phenomenon. What’s exactly happening with us physically and psychologically?

[/et_pb_text][/et_pb_column][et_pb_column type=”1_2″][et_pb_text _builder_version=”3.17.6″]

Indoor Training Special Edition | Ask GCN Anything

[/et_pb_text][et_pb_video _builder_version=”3.17.6″ src=”https://www.youtube.com/watch?v=q4NW7LrY_EQ” image_src=”//i.ytimg.com/vi/q4NW7LrY_EQ/hqdefault.jpg” /][et_pb_text _builder_version=”3.17.6″]

Zwift sprinting, calibrating FTP post-injury, room temperatures, and balancing indoor training with outdoor training in winter: this time, the Global Cycling Network focuses on common indoor-training specific questions.

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row][et_pb_column type=”1_2″][et_pb_text _builder_version=”3.17.6″]

Wahoo Kickr CLIMB // Smart Trainer Compatibility

[/et_pb_text][et_pb_video _builder_version=”3.17.6″ src=”https://www.youtube.com/watch?v=t–pulgq_Pk” image_src=”//i.ytimg.com/vi/t–pulgq_Pk/hqdefault.jpg” /][et_pb_text _builder_version=”3.17.6″]

You will need a compatible Wahoo trainer to use Wahoo’s Climb that lifts and lowers your front wheel as you tackle Zwift’s climbs. To explain why, Shane Miller has produced a small video. 

[/et_pb_text][/et_pb_column][et_pb_column type=”1_2″][et_pb_text _builder_version=”3.17.6″]

Using ZwiftGPS Strava Ghost

[/et_pb_text][et_pb_video _builder_version=”3.17.6″ src=”https://www.youtube.com/watch?v=6DbwNrLAB1c” image_src=”//i.ytimg.com/vi/6DbwNrLAB1c/hqdefault.jpg” /][et_pb_text _builder_version=”3.17.6″]

ZwiftGPS is a neat little tool that allows you to race against yourself. Think about your Zwift personal records from last winter. Now that you’re back on Zwift, can you beat yourself? Outdoors, you have Strava Live Segments. Indoors, your own ghost can guide you over the track.


Ride with Reason Week 4 Challenge: Ride 50km for WBR

0

Ride with Reason Week 4 Challenge: Ride 50km for WBR

Conquering the challenge of distance can lead to independence and help communities thrive, and that is why World Bicycle Relief (WBR) has made it their mission to mobilize people through The Power of Bicycles. WBR focuses on the rural regions of developing countries because in these places bicycles are truly a life-changing tool of empowerment.

This is the Zwift community’s 4th year partnering with World Bicycle Relief, but instead of having a single “Ride on Zwiftathon” day like past years we’ve got a full week to meet our goal of 25,000 Zwifters riding at least 50km (31 miles). If we meet this goal it will be our biggest Zwiftathon ever (last year’s we nudged just past 700,000 miles). 25,000 Zwifters completing the challenge unlocks a donation from Trek of over 250 Buffalo Bikes for World Bicycle Relief.

Learn more about World Bicycle Relief >

This Week’s Challenge

Ride 50km (31 miles) over the week and unlock Ride With Reason gloves. Once 25,000 Zwifters complete this challenge, Zwift will unlock a donation from Trek of over 250 Buffalo Bikes for World Bicycle Relief.

Additional Fundraising Challenge

Zwifters are encouraged to personally fundraise for WBR this week so we can meet a goal of $250,000 USD which will pay for over 1,700 of Buffalo Bikes. Last year we raised over $150,000!

Fundraising is easy with WBR’s tools! To get started go here and click “Fundraise”. You may also donate directly here.

About Ride with Reason

November has always been “charity month” in Zwift, with riders working together to complete challenges and raise funds for worthy causes. This year Zwift has broken November into four weekly challenges, with each week focusing on supporting a different cause. Read more at Zwift.com >

Kit Unlock

Completing each challenge unlocks a small portion of the Reason Zwift cycling kit. Complete all four challenge and receive the full kit!

How to Enter the Challenges

Click the orange button to join the challenge.


The Endurance Lab Coaches’ Corner 52

The Endurance Lab Coaches’ Corner 52

In this episode:

  • Pre-training and post-workouts foods/snacks (see forum discussion)
  • Winter training motivation
  • Strength training in the off-season
  • Electrolytes


Don’t Miss These Thanksgiving Day 2018 Rides from Zwift HQ

0

Don’t Miss These Thanksgiving Day 2018 Rides from Zwift HQ

Put in some group miles before tomorrow’s Thanksgiving feast! Zwift HQ has organized several official rides, all happening over three laps of the NYC Park Perimeter Loop route. This is a mostly rolling route with a little climb up Harlem Hill each lap, giving these rides a total distance of 29.1 km (18.3 miles) and elevation gain of 126 m (413 ft).

Eric Min’s 4th Annual Thanksgiving Day Ride

Join Zwift’s CEO in what has become a Thanksgiving tradition. If this ride is anything like past years’ there will be a big turnout, and Eric may even share some upcoming Zwift plans. This is not a race so please respect the 2.5-3 w/kg pace.

Ride time: 6AM Pacific
Learn More >

Tour de Turkey

Four different ride times on Thursday, all the same route. Is this a race? Well… some will treat it as such. But many will not! There is no winner of the Tour de Turkey, so ride at your own pace. It’s all about getting on the bike, pushing yourself alongside other Zwifters and burning those calories.

Ride times: 3:25AM, 5:15AM, 7AM, 8:30AM Pacific


How to Perform a Step Test on Zwift

How to Perform a Step Test on Zwift

UPDATE (March 1, 2019): after this post was written Zwift added a ramp test in-game which handles all the calculations with no need for custom FTP settings or number-crunching. Read all about it here>


The step test (aka the “MAP test” or “ramp test”) is a way to estimate your FTP without the stress of a full 20-minute FTP test. This test can be done in Zwift using the custom workout below and the instructions which follow.

Who Should Perform This Test?

If you’ve never performed a 20 minute FTP test, the results of your step test can help you set your target wattage for the full 20 minute test.

Already performed a 20 minute test? Performing a step test can help confirm your numbers. You may also use this protocol to test your FTP more often without undergoing the stress of a full test.

A Note of Thanks

Thanks to Dr. Stephen Lane from HPTek.com.au for taking us through the step test procedure he’s put hundreds of athletes through over the years. Thanks also to Shane Miller, aka GPLama, for letting me adapt his original post on this topic. Be sure to subscribe to Shane’s YouTube channel for regular videos on all things indoor cycling.

Instructions for Performing a Step Test on Zwift:

1. Download this ZWIFT workout file. Right click and save it to your /Documents/Zwift/Workouts folder.

2. Open Zwift and go to SELECT WORKOUT (or press ‘E’ when in the program) and select this workout.

3. Set your FTP to 100W *IMPORTANT*

This can be done from the workout picker screen, or by editing your user profile.

4. Start the workout and proceed through the 25W steps until you pop.

5. Record the following information:

  • Final Completed Stage:___________
  • Uncompleted Stage:___________
  • Duration of Uncompleted Stage:___________

Example:

  • Final Completed Stage: 375W
  • Uncompleted Stage: 400W
  • Duration of Uncompleted Stage: 120 seconds

6. Calculate your MAP (maximal aerobic power) with the figures from #5

  • 120 seconds completed / 150 seconds steps = 0.8
  • 0.8 * 25W (increments) = 20W
  • Final completed stage + % of uncompleted = 375+20 = 395W

7. Calculate your estimated FTP

82.5% of MAP = 395W * 0.825 = 325.8W ESTIMATED FTP

8. Calculate your estimated 20 minute FTP test target

Now you can calculate a target wattage for your next 20 minute FTP test. Keep in mind, your FTP value is 95% of what you can average over 20 minutes. So if we take our estimated FTP from the step test and divide by .95, we get our target wattage for the 20 minute test:

325.8 / .95 = 343W

343W is a good target to attempt to hold for your 20 minute FTP test. If that is your maximal effort, this confirms your FTP of 325.8.

Don’t want to do the math? Use the ZwiftHacks MAP and FTP Calculator >

Now keep training, repeat, and check your progress!