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  • Get Started
    • Create Zwift Account
    • How To Get Started On Zwift
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    An Evening with ZwiftQuest: Who has the best route?

    • Racing
    Thomas Eichentopf
    -
    January 16, 2018
    0
    An Evening with ZwiftQuest: Who has the best route?

    An Evening with ZwiftQuest: Who has the best route?

    The ZwiftQuest is back. It’s a fun way to break the routine of indoor cycling with a unique competitive format. (It’s been a while since I’ve done my last Zwift race. My issue with them is not so much that I can’t hold the pace of the leaders in my category… it’s that I’m a bit tired of all the multi-lap crits around the Volcano or the London Classique course.) To me, ZwiftQuest sounded very promising.

    The idea of ZwiftQuest is some sort of virtual bike treasure hunt. Each challenge provides a map with a list of checkpoints that you need to pass. The trick is to be fast, but you can be fast in different ways. You can just push as hard as possible, or you try to find the smartest route. If you want to win, you need both. You can complete the ZwiftQuest at any time over a period of several days. The inaugural London ZwiftQuest was active for the three London days that also brought us the Leith Hill expansion.

    A quick look at how this works:

    • First, connect your Strava account with ZwiftQuest on at ZwiftQuest.com.
    • Then, plan your route and get going
    • You start by crossing the start/finish arch. One of the five to six checkpoints is going to be the one that you should cross last. (You can pass it several times before on your way to other checkpoints. ZwiftQuest considers the last time you pass by.) ZwiftQuest will automatically estimate the distance that you covered between the first and last checkpoint, and it will validate that you included all other checkpoints in between. Spoiler: I didn’t.
    • After your ride, include a specific code word in your activity title (for the first London quest, it was ZQLDN1), and if necessary, re-process the results from ZwiftQuest’s results page.
    • Magically, you will appear in one of the results list. It should be the one with the actual results. For me, it was the list of failed attempts.

    My FTP is high enough to compete in C, but even in C, I will come in among the last in a race. I knew in advance that I would not win the ZwiftQuest by time. For me, the challenge was in finding the shortest route. The key is to make use of u-turns as much as possible in order to avoid unnecessary loops, then to turn around as fast as possible after you’ve reached the checkpoint, and not to take the wrong turns.

    On my first attempt, I did pretty bad and reasonably well at the same time. Pretty bad, because at some point I turned left one road to early, and wasted something like 500m on recovering from that. Pretty bad, because I missed that one checkpoint that kicked me out of the classification. I simply forgot about it. Pretty bad, because I approached the final checkpoint as my penultimate checkpoint (of those that I remembered). Pretty good, because had I not made these mistakes, I actually would have found the shortest route (alongside almost all others). But I didn’t. So in the list of failed attempts, my distance is actually the one that I covered until I really passed all the checkpoints.

    One thing I like about the ZwiftQuest is that it’s not intrusive. I don’t have to decide between race and workout. I can do other things on that ride. I can do a normal workout. I could even participate in another race. I can (and did) continue riding after I (thought I) completed my journey along the checkpoints. I added my first attempt of Leith Hill afterwards. All that does not cause trouble for ZwiftQuest. You only need to include that code word in your activity title and follow a valid route.

    And you can do it at the pace you want. As ZwiftQuest grows, I can imagine informal group rides will form, so people can benefit from drafting. And in fact, there has been a ZwiftQuest race in the past. For the time being, it’s a lone adventure. Imagine being dropped after the first kilometer in a Zwift race and completing it by yourself. (We’ve all been there, haven’t we?) Pretty much like that, but minus the frustration because you might still do well thanks to your superior navigation skills.

    ZwiftQuest is not for people like my highly appreciated former colleague from Rotterdam. Whenever he adds a bike ride on Strava, it’s either route A or route B. ZwiftQuest is for people like me. This past summer I did not follow the exact same route in my usual training area in Milan a single time. On every ride, I tried to find at least one tiny bit of new street. I know all Zwift’s streets, but I try to always change the way I combine them. Still, there are some bits that I usually avoid. For instance, I don’t often go up the Epic KOM on Watopia because it takes half or two thirds of my usual workout time. ZwiftQuest is a fun incentive for me to go for the roads less visited.

    Truth is: ZwiftQuest works best on a complex network of roads. The latest two expansions of Watopia and London are vital. Nonetheless, the best routes might soon look very similar. The team at ZwiftQuest could keep it more dynamic if they are going to use their start and finish checkpoints flexibly. And then every new expansion will add more fun. Is it only me or did I see several points on the new roads that already feature some junctions that could turn into expansions? Like that gravel street on top of Leith Hill? ZwiftQuest has great potential. Personally at least, I’m already looking forward to the next quest already.

    There are only a few small things that I would love ZwiftQuest to adjust on their website. I finish up this post with them:

    1. It would be great if the results page could highlight the Zwifter that found the shortest route. After all, that’s half of the achievement of completing the ZwiftQuest.
    2. The Zwift page contains a menu item labelled “Events/Results”. However, that’s not where I find the results. In order to see those, I need to go to “My ZwiftQuest”.
    3. I find the button on the “My ZwiftQuest” page to reprocess the results a little bit difficult to see, given how important it is.
    4. Those who completed the Quest can open a detailed look at their attempt, including a map of their route. (Once the quest is completed, everyone can look at the details of anyone’s attempt.) Those who failed can’t. However, they might benefit from having a look at which checkpoint exactly they failed.
    5. The ZwiftQuest website is mobile friendly. That’s awesome, but there’s a catch: I can’t zoom into the map of the running Quest. In order to really understand the location of a marker, I’d need a bigger screen or to zoom in. For instance, for the first London quest, I couldn’t detect on my smartphone whether the marker close to the Western tube tunnel comes before or after the junction that leads to the tunnel.


    Zwiftcast Episode 41

    • Interviews
    • News
    • Training & Nutrition
    Simon Schofield
    -
    January 14, 2018
    0
    Zwiftcast Episode 41

    Zwiftcast Episode 41

    Episode 41 of Zwiftcast has been released. Here’s the full episode description:


    The Zwiftcasters welcome 2018 with lots of chat about the Zwift getting bigger – in both senses. The roads are longer, with the London expansion, and the roads are busier, are thousands of new Zwifters flooding on to the platform.

    Simon, Shane and Nathan try to make sense of it all – and look at the statistics, combining insight, public information and naked guesswork to try to assess the scale of the Zwift universe.

    Meanwhile the chaps discuss the Surrey Hills expansion. It may not be as visually spectacular as recent developments, but there could be some very interesting business reasons behind the new roads.

    The consequences of growth is a continuing theme as Simon sits down for a chat with Zwift’s VP of Events, Charlie Issendorf. Amongst other things, Charlie reveals that the Zwift HQ is seriously considering limiting entry to some events – Shane sniffs a clever marketing ruse. Charlie also reveals that a “club portal” is soon to launch, giving benefits like private rides and club kit to qualifying groups.

    Simon puts three of the best trainers, the Neo, Drivo and Kickr into the Zwiftcast sound lab to get a rounded picture of just how loud or quiet are the competing top offerings from Tacx, Elite and Wahoo.
    ZwiftQuest could be a whole new way of Zwifting – it’s competitive but it’s not a conventional race. Simon talks to ZwiftQuest pioneer Jonny Noblett.

    And finally the boys riff on When Good Rides Go Bad.


    Linking your Smart Scales to Zwift

    • Hardware/Equipment
    Greg Hilton
    -
    January 13, 2018
    15
    Linking your Smart Scales to Zwift

    Editor’s note: this article refers to syncing your Withings scale with Zwift, but this connection has been broken for 5 years or more. Someday, we hope Zwift+Withings will get together and fix the connection. Until then, you can use this approach.

    One of the keys to being successful and fair in Zwift racing is making sure your weight is current and correct. I just discovered that you can automatically sync your smart scales to Zwift.

    This is fairly simply done via the Zwift Companion app. (These instructions are based on the app for iOS.) Once open, tap more in the bottom right hand corner, then tap settings and finally connections.

    Depending on whether your scales are Withings/Nokia or Fitbit, tap the appropriate +

    I set up my Withings scales (pick one up on Amazon here). I had to sign into my Withings account and authorise Zwift to access its data:

    Once done the source now has a grey check next to it on the list of connections:

    Now every time you weigh yourself, it automatically updates your weight in Zwift. I weigh myself in kilograms and it rounds up or down, so the first time I weighed myself at 75.8kg, Zwift had my weight at 76KG. Later after some tough workouts I weighed myself at 75.4kg and that was shown as 75kg in Zwift.

    So whilst not perfect, it’s one less thing to worry about if you are gaining or losing weight.

    Ride on!

    Noise Testing Trainers – A Sweaty Business (Neo vs Kickr vs Drivo)

    • Trainers
    Simon Schofield
    -
    January 12, 2018
    0
    Noise Testing Trainers – A Sweaty Business (Neo vs Kickr vs Drivo)

    Noise Testing Trainers – A Sweaty Business (Neo vs Kickr vs Drivo)

    Whilst the very definition of a “pain cave” suggests isolation from the non-Zwifting portion of humanity, for many, that’s not the case.

    Sure, lots of Zwifters set up in their garage or basement, but a good chunk need to have a little consideration for their family or neighbours. And nobody wants their workout interrupted by a family member crashing through the door demanding to know if a jet engine has recently been imported into the family home!

    So I figured that running some noise tests on three of the premium smart trainers (the Tacx Neo, Kickr Gen 2 and Elite Drivo) might make an interesting and useful feature for the Video Version of the Zwiftcast.

    This Is Real Work

    It’s not as easy as you might think.  First and foremost, it means repeated quite hard efforts without the benefit of a fan and with all the windows and doors closed . . . too much risk of extraneous noise pollution muddying the results. This really was a sweat test.

    Secondly, it’s technically quite a challenge. I had a camera on the trainers being tested and a second camera trained on a decibel meter. The third video source was a screen capture of the custom workout I created to test the trainers running at 250w; at 400w and at 650-700w. All three had to be precisely synced together to make sure that the composite shot of all three sources you see on the video was giving an accurate, real time picture.

    Thirdly, you want the audio to be recorded in identical fashion for all the trainers. That was fairly easy. I recorded everything in the same room and used the same microphone and recording kit, making sure an X marked the spot denoting distance from the trainer and orientation towards it.

    Lastly you really want to try to hit the prescribed wattages in the same gear and at the same cadence. That’s actually harder than it sounds, especially on the seventh or eighth run!  And, if I’m honest, it’s the one area of my testing protocol that could stand some improvement. In one section of the test, I allowed the Drivo to run at a higher cadence than the other trainers.

    That said, I don’t believe it substantially affected the outcome of the testing. Whilst decibels are useful – they are a measure of loudness after all – this metric is not the full story. Each trainer has its own noise signature – the type and character of the noise it makes. Going to a higher wattage, even within a wide cadence range, mostly just intensifies the noise signature.

    The Results

    My results? – Well, it’s best you watch the video, but perhaps the stand out result for me was how much Wahoo have managed to reduce the “Kickr whine” from Gen 1 to Gen 2 of the trainer. It’s still a higher pitched noise than the other trainers, but it’s nowhere near as intrusive as it once was. And the Neo really is quiet.

    Hopefully the test might help some Zwifters with at least one aspect of that agonising Which Trainer Should I Buy dilemma.


    The Road to Recovery – FTP Builder Part 1

    • Training & Nutrition
    Dave Bibby
    -
    January 12, 2018
    3
    The Road to Recovery – FTP Builder Part 1

    The Road to Recovery – FTP Builder Part 1

    Editor’s note: Dave Bibby’s “Road to Recovery” series documents his use of Zwift to return to full fitness after a road bike accident in June 2017. This is the second post of the series… additional posts can be found here.


    Welcome back to my little journey along the ‘Road to Recovery’.  First of all sorry with the delay in getting this latest update to you. With all the fun and food enjoyed over the holidays my training, along with the post, has taken longer than expected.

    Workout, Which Workout?

    So let’s get on with my latest adventure in the world of Zwift.

    I would advise anyone wishing to start workouts to build on their fitness to have a good look at what is on offer and what areas of their cycling they are looking to improve upon. For me I noticed my FTP drop dramatically since my accident but I was determined to get it back.

    After a little bit of research I chose the 6wk Beginner FTP Builder. You can find all the details of workouts on offer over at https://whatsonzwift.com/workouts/ there are some 695 on offer to cover all abilities.

    The FTP builder I chose was a plan that takes you through about 4 workouts a week each lasting around 90 mins. The workout’s title each day give you an idea of what you are aiming to do.

    • Foundation: This is a low intensity ride staying in training zones 1 (52% FTP) and zone 2 (73% FTP): https://whatsonzwift.com/workouts/6wk-beginner-ftp-builder/week-1-day-1-foundation
    • Strength: This one again mostly stays in zones 1 and 2 but has some 30 second bursts of 160% FTP to really get your legs firing: https://whatsonzwift.com/workouts/6wk-beginner-ftp-builder/week-1-day-2-strength
    • Tempo: These are becoming my favorite workout of the week as it tries to keep you in zone 3 (85-90% FTP): https://whatsonzwift.com/workouts/6wk-beginner-ftp-builder/week-1-day-4-tempo

    There are others further on into the plan but most weeks go through a couple of Foundation workouts with a Strength and Tempo added for good measure.

    I have to say I found the workouts pretty easy to start with and would go as far to say “boring,” especially the Foundation workouts. Don’t get me wrong they are a great platform to focus and train on but the Erg mode still feels like you are almost on a conveyor belt. Zwift workouts adjust the resistance based on your cadence and I was surprised at how high the cadence was for these workouts. IRL my cadence is normally 70-80 rpm but the on screen instructions recommend 90-100 rpm.

    As I write this now I am just about to start week 5 and it is getting harder.  For the first few weeks I almost wondered if I should do another FTP test. My advice would be to stick with the program and follow the rules. There is no point in cutting corners and only time will tell if the plan is working.

    I can honestly say I believe I am around 50% there on my power/fitness compared to how I was before the accident. All this takes time and a structured workout really helps.

    Back in the Day – Sub 2.5

    This is fast becoming the reflection part of the blog where I look back at some of the groups and teams I have ridden with. In the last installment I spoke about the Sub2 group I joined in the early days but pretty soon many of the zwifters in the group wanted something a bit more challenging.

    Using the power of Facebook we discussed setting up a Sub 2.5 group ride. It seemed pretty simple to do but you have to understand this was before we had an event module on the mobile app and rolled out from the start/finish line.

    I took it upon myself to be the ride leader for most of these sessions and we built up quite a following. The one thing that keeps surprising me on Zwift is the community and the network of people all over the world riding together. Even as a ride leader I could not have run these events without the help of some great team support from the likes of Joe Tiley-Walker, Greg Lunt, Carl Dedman, Stuart Lundstrom, Malcolm Davin and Dave Mars. Sorry if I missed anyone but thanks to all the TPF 2.5 Green Machine.

    Join me for the next instalment where we complete the FTP builder and take the dreaded test again. Hunt for Tron currently stands at 79% complete.


    Am I Doing It Right? (Refining Your Fat Burning)

    • Training & Nutrition
    Zee Kryder
    -
    January 11, 2018
    1
    Am I Doing It Right? (Refining Your Fat Burning)

    Am I Doing It Right? (Refining Your Fat Burning)

    Ever feel you are doing everything correctly to lose weight, yet a month later nothing has changed? Don’t give up hope! Keep refining your efforts.

    Expert Advice

    Even the experts don’t agree on what methods work best. “There’s no way to lose weight fast,” says a popular fitness site. But, do a search and you will find they list articles such as “Lose Weight Quickly”, “Lose Weight Super Fast!” and “Lose Fat Super Fast.” I am not dismissing those articles. Some of them contain good advice, but they’re cloaked behind clickbait titles. It is wise advice: beware of articles that are simply a hidden sales tool.

    The Numbers

    Part of the problem is applying weight loss principles to a diverse group. An article for beginners in cycling fitness may urge one to “Go hard.” That may refer to a level of effort that would be considered light to moderate for conditioned cycling athletes. Even when working with personal levels as a percentage of your maximum effort, the numbers may be difficult to pinpoint with accuracy.

    To illustrate: a beginner’s level that can be maintained for a given length of time may be 50% of his maximum level. Whereas, an experienced, fit cyclist may maintain 85% of his maximum for the same length of time. You can’t always go by numbers. Beginners can’t train the way an experienced cyclist can. Experienced cyclists can train by feel or intuition. They know what they are putting out without looking at the numbers.

    This does not mean that those numbers are meaningless. Training levels just can’t be defined with precision. You should find your FTP (Zwift Insider has an article What is FTP? and you can read a brief article from Zwift on Understand and Find Your FTP.) This will help you target your efforts more precisely, since training zones are often given as a percentage of your FTP.

    Some studies and coaches use a percentage of your maximum heart rate. I will link the CDC (Center for Disease Control) information to calculate your Estimated Maximum Heart Rate. Basically, subtract your age from 220 if you are an adult.

    VO2Max is a level higher than your FTP.  It is often expressed for use as a training level in watts. The actual VO2 (Volume of Oxygen Maximum) is expressed in measurements of milliliters of oxygen used in kilograms of body weight per minute. If you can cycle all-out for three to five minutes, that’s perfect. Your wattage in that effort should be the level of your maximum volume of oxygen consumption. Short all-out sprinting uses more energy than the amount of oxygen your body can take in. The four minute test is great for knowing your approximate VO2max level.  However, I wouldn’t recommend it for beginners. (I’m sure you’re glad to hear that.) Many athletes simply estimate their VO2Max level to be 120% of their FTP.

    Fat Burning Levels

    Last week’s chart showed the best fat burning levels to be 45-52% of VO2Max. The men’s peak level for burning fat was 45% while the women’s peak level was 52%. Here’s the original chart for 233 test subjects (A) and all 300 test subjects (B):

    Journal of Applied Physiology January 2005

    Let’s compare this chart to a training level based on heart rate:

    Terry O’Neil “Indoor Rowing Training Guide” (2001)

    As the chart above shows (results were rounded for simplicity according to author), the best fat burning occurred at 65-75 % of maximum heart rate. This number may not be reliable in individuals with poor heart health, obesity, and other health conditions. It is an estimate. Poor fitness may make one’s heart pump much faster than it would with a trained athlete. A great benefit to low intensity efforts is that they should not over-stress your heart. It should contribute to the habit of daily exercise rather than requiring rest days.

    It Feels Too Easy

    Could you possibly be doing too little to get the most benefit? In my opinion, a flat yes. This is why I stress a strength workout of low cadence effort. Low intensity efforts without a high pedal force are quite possibly too low an effort for many individuals. The exception is those whose health limits their ability to do more at present. And this presents the problem with studies of low intensity exercise. It is often defined differently from one test group to another.

    Let’s examine two individuals doing the same workout. The effort consists of ten minutes 45% ftp, ten minutes 55% ftp, and ten minutes 50% ftp. A little tough to maintain if all you see is a line graph.

    Example 1

     

    Example 2

    In example 1, the rider did the exact protocol, averaging fifty percent of his ftp for thirty minutes. His heart rate appears low and under stressed. He averaged a cadence of 90. His heart rate resting was 100. His heart rate averaged 112 for the entire duration. My analysis would be low force on the pedals, essentially just spinning in a small gear. He may lack muscular strength in his legs. This is not a failure, it misses the ideal for weight loss though. This rider may not be targeting weight loss.

    In example 2, the rider did the test as called for. His resting heart rate was between 85-90. His effort averaged a heart rate between 117-125 beats per minute. This is spot-on to what I would expect. His cadence was between 69-72. He was exerting his muscles much more. It should feel like you are pushing up a hill. Push with your glutes and the back thigh or bicep muscles. The effort of the rider in example 2 burns fat and improves fitness.

    If you can target the right intensity at the right strength level and add the factor of early morning exercise, you can put yourself in the best position for success. Be aware that fasted exercise is recommended only in the low intensity zone. Many advocates of fasted exercise (pre-breakfast efforts) will limit the total duration of your workout. If you burn 50% of your calories as fat, then you also burn some of the finite amount of glycogen stored in your muscles and liver. You don’t want to completely exhaust your energy by riding over 90 minutes on water alone. If you want a longer ride, take a few calories with you.

    Experts caution that high intensity exercise (85% ftp and higher) should not be maintained for more than 30-60 minutes without some fuel (sports drink, fruit, cereal). You don’t want an energy crash (aka ‘bonk’) especially if you are riding outdoors. For many of us, it is the opposite problem. I see people ride a short distance to burn 200 calories, eat a 500 calorie granola bar, then pedal off back home! That will blunt your fat burning efforts. Drink water. Drink plenty of it.

    Fringe Benefit

    One more reported benefit of specific fat burning exercise hasn’t been mentioned yet (deliberately so as not to influence you.) If you have tried a ZwiftOff Group Workout on Zwift or have followed some of our workout suggestions; you may have experienced a suppressed appetite following your workout. In sharp contrast, an intense high level workout that burns a large percentage of carbohydrates often causes an increased appetite, aka ‘carb frenzy’. Personally, I thought it sounded like nonsense. Maybe it is the power of suggestion, but I know I get carb crazy after an intense race or workout. I haven’t felt that after the ZwiftOff workouts.

    All I can say is “Try it.” I wish you all the success you deserve. Try our group workout, ‘ZwiftOff with Zee’ Sundays at 7:10 am EST. Check Zwift Events Listing and join us. Everyone is welcome.

    January 14 2018 ZwiftOff with Zee event information >


    Join the Zwift Fondo North American and European Series

    • News
    • Racing
    Chad McNeese
    -
    January 11, 2018
    0
    Join the Zwift Fondo North American and European Series

    Join the Zwift Fondo North American and European Series

    Zwift is sponsoring a five event fondo series focused on the longer and more challenging routes available in Watopia.  Two events are already completed and three events remain.

    The next Zwift Fondo is Sunday, January 21st with the following events happening on February 18th and March 18th.

    What makes these events great?

    First is the large number of riders who participate, with hundreds of riders in each group, in each time slot.  There are thousands of riders on course, so you will almost certainly have others to ride with along the way.

    Second: the great routes.  Some riders have never ventured into the more pointy routes that are featured in this series.  Pick any one of the group options and challenge yourself to ride higher and further than you have in the past.

    Unlike other events in Zwift, the A, B, and C groups of the Fondo don’t correspond to rider strength or fitness.  Instead, they correspond to route and distance options. You have three to choose from:

    • Gran Fondo / A Group = 2 laps of Watopia Pretzel (89.8 mi / 144.4 km)
    • Medio Fondo / B Group = 1 lap of Watopia Pretzel (44.9 mi / 72.2 km)
    • Bambino Fondo / C Group = 1 lap of Watopia Three Sisters (30.0 mi / 48.3 km)

    Third, many riders who completed the various Fondo routes remarked at how great it was to have all those riders together.  It made taking on the challenge of these events much more manageable and even fun.

    Kits and Prizes

    Finishing a Zwift Fondo unlocks the special kit for that event.

    Need more incentive to join the Fondo rides?  How about a chance to win a free bike?  Complete 3 out of the 5 Fondo events for an entry into a drawing for Canyon bike.  So even if you missed the first 2 events, you can still ride the remaining 3 events and get your ticket into the drawing.

    How to Join

    Use the Events section of the Zwift Companion app, and the “Fondo” filter to easily locate the rides.  Select your Event Time and Group/Route/Distance for the event.

    There are two time slots to choose from based on your schedule/location.  The early one is intended for European riders and the later one is intended for North American riders.  Choose the time that works best for you, regardless of your actual location.

    Click the link below to see more info and see the events listed in your time zone.
    http://www.zwift.com/events/series/zwift-fondo-series-north-america-and-europe/


    This Week’s Top 5 Zwift Videos

    • Hardware/Equipment
    • News
    • Training & Nutrition
    Thomas Eichentopf
    -
    January 10, 2018
    0
    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=”3.0.94″ background_layout=”light”]

    Zwift London vs the Real London

    [/et_pb_text][et_pb_video _builder_version=”3.0.94″ src=”https://www.youtube.com/watch?v=hkamAH7H2uU” image_src=”//i.ytimg.com/vi/hkamAH7H2uU/hqdefault.jpg” /][et_pb_text _builder_version=”3.0.94″ background_layout=”light”]

    London just got a fresh expansion, so Michelle might need to get out there again, but big kudos to her work of showing us how the real London looks like. What do you prefer?

    [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row][et_pb_column type=”1_2″][et_pb_text _builder_version=”3.0.94″ background_layout=”light”]

    How to Run with Zwift Tutorial

    [/et_pb_text][et_pb_video _builder_version=”3.0.94″ src=”https://www.youtube.com/watch?v=YCpv1G-L5eQ” image_src=”//i.ytimg.com/vi/YCpv1G-L5eQ/hqdefault.jpg” /][et_pb_text _builder_version=”3.0.94″ background_layout=”light”]

    Last week, Bradley Stevens explained his multisports setup for triathletes. This time, he provides us with an elegant tutorial to set up Zwift for runners.

    [/et_pb_text][/et_pb_column][et_pb_column type=”1_2″][et_pb_text _builder_version=”3.0.94″ background_layout=”light”]

    Zwift Community Chat w/ Zwift Insider

    [/et_pb_text][et_pb_video _builder_version=”3.0.94″ src=”https://www.youtube.com/watch?v=MqwQIhW8iVE” image_src=”//i.ytimg.com/vi/MqwQIhW8iVE/hqdefault.jpg” /][et_pb_text _builder_version=”3.0.94″ background_layout=”light”]

    Okay, this one is a bit of self-promotion, but here’s your chance to listen to the mastermind of Zwift Insider, Eric Schlange. Pair that with Nathan Guerra’s hosting skills and enjoy this during your next workout.

    [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row][et_pb_column type=”1_2″][et_pb_text _builder_version=”3.0.94″ background_layout=”light”]

    Zwift for Beginners: #1 Mistakes Newbies Make

    [/et_pb_text][et_pb_video _builder_version=”3.0.94″ src=”https://www.youtube.com/watch?v=jmnr2Uh29xk” image_src=”//i.ytimg.com/vi/jmnr2Uh29xk/hqdefault.jpg” /][et_pb_text _builder_version=”3.0.94″ background_layout=”light”]

    Spoiler: don’t forget to connect your smart trainer both as power source and as controllable trainer. The Salt Lake Triathlon Club explains you what not to overlook.

    [/et_pb_text][/et_pb_column][et_pb_column type=”1_2″][et_pb_text _builder_version=”3.0.94″ background_layout=”light”]

    What is Zwift Anyway?

    [/et_pb_text][et_pb_video _builder_version=”3.0.94″ src=”https://www.youtube.com/watch?v=oKYtkcRDnx0″ image_src=”//i.ytimg.com/vi/oKYtkcRDnx0/hqdefault.jpg” /][et_pb_text _builder_version=”3.0.94″ background_layout=”light”]

    We mostly look at Zwift from a training perspective. What would Zwift be without the gaming background of its developers? This one is a great explanation of Zwift for gamers.


    How To Create An Internet Connected, Variable Speed Fan for Zwift

    • Hardware/Equipment
    • Zwift Hacks
    Just Vervaart
    -
    January 10, 2018
    0
    How To Create An Internet Connected, Variable Speed Fan for Zwift

    How To Create An Internet Connected, Variable Speed Fan for Zwift

    When I started riding in Zwift and read here on Zwift Insider that putting a fan in front of you is a good idea for cooling, I immediately saw the potential of combining my two hobbies, cycling and tinkering. Building a fan that emulated the wind associated with your speed in Zwift seemed quite possible, so I set out to build such a device.

    Creating the Solution

    I found an open source project online that exposed the Zwift metrics I could make use of. So I went to my cardboard box full of components and got hacking! Not being a great coder I asked for help from a friend in writing the program. And it when it all came together, it worked!

    Then I saw on the Zwift forums that other people also discussed the possibility of having a Zwift controlled fan, so I decided to write a manual. And here it is, hosted on Instructables.com.

    Zwift powered fan from Just Vervaart on Vimeo.

    Only the Beginning

    I also read comments online of people who don’t want their fan to mimic riding wind, because they want more wind riding uphill, not less. So in the manual I explain how to link the speed of the fan to your power output or heart rate.

    Also, I am thinking about adding a drafting function, so the fan slows down if your are behind another rider. Now that would be a more realistic simulation!

    It would be nice if this was only the beginning of this project. I hope other people with real programming skills will add to it! For example, right now the manual works for people with a Mac laptop, because I’m not familiar with Windows machines. And if someone would make something of a settings menu that makes it easy to change at which speeds the fan switches, without going into the code would also be nice.

    To make collaboration possible I put the code on github for anyone to calibrate on: https://github.com/justusvervaart/zwift-fan

    Finally I would love to hear from people building the fan and get feedback on the manual and the project to make it better. You can reach me at [email protected].

    Greetings,
    Just


    Week 5 – The Sweet Feeling of Recovery

    • Running
    • Training & Nutrition
    Ian Murray
    -
    January 9, 2018
    0
    Week 5 – The Sweet Feeling of Recovery

    Week 5 – The Sweet Feeling of Recovery

    Editor’s note: Ian Murray is using Zwift to train for the International Triathlon Union Long Course World Championships held in Odense/Fyn, Denmark July 2018. His weekly Zwift Insider series discusses the previous week’s training and the plan for the upcoming week.


    After an absolutely tough week, I was looking forward to some good recovery this week.  The plan was well-conceived, with some good workouts spread throughout the week.  A good bit of spacing between the few harder workouts meant the overall stress level would be pretty low.

    Then, my neighbors happened.  I like a good party as much as the next guy, but my week was shot.  Grrrrrr…

    Who Needs Sleep?

    I know many people who speak about their ability to function on five hours of sleep per night.  They say, “Sleep is a crutch.  That eight-hour nonsense doesn’t apply to me.”  Yeah, well, I’m not that guy.  I love sleep.  In fact, back in my college days, I was known to throw down an epic 12-to-13-hour sleep-a-thon every now and then.  Yeah, I had some good sleep endurance.  Nowadays, that only happens when there is alcohol or an Ironman involved in the preceding night’s festivities.  No, at the relatively young age of 41, I have accepted that I no longer can sleep like a teenager or early twenty-something.  I am still good for a solid seven to eight hours per night, though.  I can throw down on the pillow for seven hours, day in and day out.  I still have it.

    Well, that is unless my neighbors have something to say about it.  You see, I live in Santo Domingo right now, and we are in the holiday season, like many places.  However, there is a difference here that doesn’t exist in other places in which I have lived.  This year, the noise and alcohol ordinances were suspended from 22 December until 7 January.  That means alcohol can be sold 24-hours per day, and the police will generally not respond to noise complaints… day or night.  Anyone who has heard me on the Coaches Corner podcast knows that I am a huge advocate for getting the necessary sleep to properly recover from workouts and realize gains.  During last week’s epic TSS fest, I was good… through Wednesday.  Everything changed on Thursday.  Starting that night and for the following three, one or more of my neighbors had a party.  No big deal, you say?  9 PM to midnight, you say?  WRONG!  Try 10 PM to 4 AM for four consecutive nights.  Loud music from huge, blaring speakers shook my house.  Seriously, had I had a heart attack, there would have been no need for a defib machine.  The bass from the speakers would have kept my heart pumping blood for those six hours.

    As you can probably guess, my body didn’t react well to the lack of sleep, and my immune defenses fell like the temperatures in the Northeast US right now.  On Monday, I felt the cold coming on and decided to scrap my planned workouts.  By Tuesday, I was in full-on DayQuil mode, and my boss still sent me home.  Apparently, I was super pale and white even by my own standards.  I went to my go-to solution and hammered back some NyQuil when I got home Tuesday afternoon.  I ended up sleeping almost 15 hours that night (see, I still have it) and woke up feeling much better.  By then, my week was pretty much shot.  I threw in a short run on Wednesday before hosting the ODZ SkillZ and DrillZ Ride and felt almost back to normal.  I kept Thursday and Friday pretty light to finish getting better for the weekend to try to at least attempt to salvage the week.

    I ended up doing the TeamODZ Goats & Bears event Saturday morning to start off my weekend.  I was going to do an Endurance Lab workout, but I felt that I needed to see if I could bring myself to the brink of vomiting or dying.  Both almost happened.  I had a peak power of nearly 5 w/kg and maxed my HR out at 180 with a 5-minute peak of 176 while climbing the radio tower.  I pretty much repeated the same effort in the last few kilometers of the race.  I thought that my heart would explode, and I would have puked had I eaten breakfast before the race.  To cap off the morning, I did a strength workout, the Continuous Core – No Legs workout from the Endurance Lab.  I just wanted to make sure that my arms and core muscles were as smoked as my legs.  The day ended up with about 130 TSS.  One more workout to go: a nice long, steady run on Sunday morning.

    The run ended up being a bit of a bear.  Much to my chagrin, the wife wanted to run outside today, and I was forced off the treadmill.  With a temperature of 83 degrees and almost 100 percent humidity, it was a lot tougher of a run at an easy pace than I would have preferred.  I knocked out just under 10.5 miles, doing the last bit with the wife on a run/walk cycle.  Other than being completely drenched with sweat, it felt good to get a dose of Vitamin D.  To those suffering the cold weather in the US right now, sorry to rub it in, but that’s the way it goes sometimes.  The week ended a little short on the planned TSS, but it was a good finish.  Planned TSS – 555; Completed TSS – 497

    Cramming in the Workouts – Planned TSS – 740

    Unfortunately, the upcoming week means that I will have to do some traveling very soon.  Thus, I won’t be able to hit the TSS numbers prescribed by TrainingPeaks, as I won’t have my bike or access to a pool.  I will be limited to running and strength workouts.  Well, I will be able to this week.  It’s just going to hurt.

    Next week, I’ll be checking in from the road.  Due to work travels over the following couple of weeks, I will be relegated to the outdoors.  I’m not sure what I am going to do without the Ride Ons flowing in during workouts, the people cheering for me in London, and the interesting scenery around Watopia.  Oh well, I guess I’ll have to interact with my surroundings.  So far I’m pretty happy with training, despite the few hiccups.  Thanks for following along, and until next time, Ride On!


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