Last year’s Paris-Roubaix was fun to watch on many levels… but as the guy behind Zwift Insider, it was most fun for me to watch Mathew Hayman win, a guy I had actually ridden with a bit in Zwift just weeks before the race!
ZwiftHQ has just released a nice video featuring Mathew and discussing last year’s race. It offers a personal insight into the events leading up to the race, as well as the race itself. Nicely done!
On March 8th, which happened to be International Women’s Day, Jessica Belisle broke the record for longest Zwift ride (previously held by Jasmijn Muller who rode 1828 km in roughly 62 hours). The record is now set by Jessica who completed 3109 km in 128 hours! We caught up with her to find out a bit more about who she is and what’s next for her.
Please tell us a bit about yourself. Where you’re from, job, family, and the like.
I’m a master student at Université du Québec à Trois-Rivières. My family has been influenced and each of them decided to buy a bike as well. My parents and my brother encouraged me a lot in my projects and I’m really lucky to count on their support anytime and anywhere. I have also a big passion for travelling.
What’s your cycling journey been like? (when did you start? what are your goals? When did you start riding on Zwift? How often do you ride?)
I discovered cycling only 3 years ago. I would use my bike to transport myself to school or work, but I was not that active in sports. One day, I decided to go in a bike shop and buy my first road bike… it was the beginning of a big love story with cycling. Since that moment, I have crossed Canada three times and discovered ultracycling, the endurance part of cycling. This kind of race is what I like the most. For sure, I have some great races in mind for the future, beginning with the Ultra Revival Tour, a challenge which will bring the participants to do the same journey that the first ‘’Tour de France’’ cyclists did in 1903, six stages of about 400 kilometers. Next year, I plan to explore other international races.
I started riding on Zwift last December. I needed a new way to train myself indoors to improve my fitness for the outdoor season. Riding with people from other countries and having the possibility to meet friends virtually is very motivating. I try to ride almost every day at different intensity levels.
What was your ride like? (how did you prepare for it? how often did you take breaks? what was your nutrition intake like? who helped you with it?)
I did a 5 days challenge last January. During those 5 days, I rode 1628 kilometers. With that challenge, I’ve been able to prepare myself for the next step of trying to beat the distance world record on 128 hours. However, a few weeks before the beginning of my journey, another world record had been broken by Jasmjin Muller: 1878 kilometers in 62 hours cycling. I decided to join this record to my journey already planned and to try to break two world records.
In the first three days, my routine was to stop about 3 to 5 minutes each hour and a half to go to the bathroom and to change my clothes when needed. During the whole 128 hours, I stopped 11 hours in total for my little break and a few power naps. My energy level was very high and I didn’t feel the need to sleep more than that during my challenge. My parents helped me a lot with nutrition. I had prepared every meal and snacks before beginning the pedaling, but they went often to make sure everything was fine and to bring me everything I needed. I ate quinoa, oatmeal, sweet potatoes, frozen fruits a lot! One of my goals was to drink a lot so I’d never get dehydrated.
What would you have done differently, now that you finished?
Honestly, I think I would do it exactly the same way. My preparation was particularly right and it’s the major part of my success.
I saw that you crashed recently in a Gran Fondo. Are you okay? Can you still ride? How’s your bike? And will you be taking any time off to recover?
One of my first questions was: Is my bike ok? Seriously, I’ve been really lucky in this circumstance. I have been able to get back on my bike a few hours after the crash to avoid the trauma of cycling on the road. The days after were a little bit more difficult, because of the scratches and the teeth I’ve lost. Fortunately, everything is back to normal now and I continue to rest myself before the outdoor season. I’m confident to get back on my bike for serious training in a few days.
Is there anything else you’d like to add?
I would like to thank my family and my friends for their unconditional support and their help for me to believe in myself.
First of all, Happy April Fool’s Day to Zwifters everywhere. ZwiftHQ always does something fun for this day, and this year it’s big heads! (2016 was the old-timey effect, and 2015 was big wheels on Jarvis). So be sure to get a spin in today and enjoy a good laugh watching avatars on super bikes churning away in an aero tuck with huge noggins.
Along with April Fool’s fun, yesterday ZwiftHQ announced that our community has ridden over 100 million miles since Zwift began. How impressive is that? That’s 161 million kilometers… or 419 trips to the moon! Read more here >
A Group Ride Is Formed
I was SO relieved to finally get to the top! Elated! Exhausted! I wanted to cry, throw up, and sleep right there. We hung out at the top for a bit. Some people kept on, others hadn’t quite made it up yet. Everyone just as important and doing just as brilliant a work as everyone else on the ride!
I made it back down the mountain and through the banner. I completed the entire mountain route and I never, ever would have been able to do it so well without every one of those 63 people rallying me along! After thanking everyone for joining me even as it was probably the slowest they’d ever gone up the mountain, one new friend, Pat Cryan put it this way: “that was my absolute worst time up the mountain and easily the best time.” I love that!
In the hour to follow the event I threw up and did some crying. It felt like too much emotion to handle in one body. I didn’t know what to do with myself. And the rest of the day was spent eating and sleeping and taking my kids to opening day of little league baseball. The world goes on and I walk through it a little taller knowing I’m strong!
If you struggle with depression and are a cyclist I strongly encourage you to do three things: Get involved in a community of people who hold you accountable to riding and pushing yourself. Speak out about your depression, as shedding light on it makes it less dark. And Ride On!
Here’s a gallery of shots Eric snapped throughout the ride. The ZVA humor kept it hilarious!
After introducing the Zwift training study in early February, the participants have been busy training and suffering. They are more than halfway into the 16-week period and we are able to present some interesting preliminary results.
Let’s sum up first what is investigating:
After a week of testing, the first complete training block consisted of four weeks of long-interval Sweetspot training and a few sessions with intensities around their Functional Threshold Power (FTP). The majority of riders also competed in Zwift races once a week and the occasional group ride. The main goal of the training programs is to steadily improve FTP, fatigue resistance and endurance over the course of the study – turning the now 20 participants (Age: 38,35 ± 8,2; only males) into stronger cyclists overall. During each 4-week block, training load and intensity slowly increases followed by a transition week with reduced volume/intensity to allow the body to adapt. So how has performance developed after the first training cycle?
The outcome was quite stunning, even to me. An increase in FTP from 251w (± 38w) to 272w (± 40w) in four weeks! Not one single rider that did not improve his performance – and a few individual evolutions that were just fantastic – 245 to 270w – 265w to 292w – 250w to 320w! It is important no note that none of the participants come from completely sedentary periods. All of them had been riding and training in some way or another before the study for a while. Most had even been using Zwift for a while. Some of the increase might be due to an improvement ability to exercise at an intense level, but the general trend is clear: The training – on Zwift – was very effective!
But how does Zwift fit into this calculation? The best training is worthless if it burns out the riders and enjoyment is non-existent. To investigate the role of Zwift, mentally as well as physically, the participants complete a 15-question survey after every training block. Here are some of the highlights assessments from the first round:
“Do you feel your performance has improved over the course of the study?”
The observed improvements were very much in line with the feeling of the riders. About 95 percent think that they are better now than before.
Then there is the matter of fatigue – do the riders feel the stress of the training programme?
“Fatigue (before) vs. Fatigue (now)”
The fatigue increased very slightly from 2,22 average to 2,33, generally remaining “low” to “somewhat low.” A good indicator for the sustainability of the training intervention and the miniscule danger of overtraining.
A very important factor that supposedly gives Zwift an advantage compared to other indoor training apps are the “gaming” and the social aspect. They should provide long-term motivation AND enjoyment while doing something that his traditionally viewed as an inconvenient duty.
First the motivation to train:
“Before the study, my motivation to train and improve was…” vs “Right now, my motivation to train and improve is…”
This has been one of the most significant results so far! The motivation jumped from “somewhat high“ (3,89 average) to “very high” (5,56 average). After the first block, ALL participants answered with either “high” or “very high”. And that following a training routine that was conducted almost entirely on an indoor trainer.
Enjoyment was only measured after the first training block:
“Do you enjoy training with Zwift?”
The training seems to provide joy and entertainment and in combination with the motivation, training with Zwift appears to be not only effective but also a very satisfying experience:
“Regarding Zwift as a training tool, the positives are that there are so many ways to stay active and get fit outside of just staring at block training grids – racing, group rides, free rides, and workouts. The racing and group rides are particularly motivating.”
Additionally, participants rated Zwift as a training tool: 42 percent rated it “very high”, 40 percent “high” and 12 percent “somewhat high”. There was a bit criticism here too:
Summary
All in all the investigation has been a large success so far. All the key factors saw significant improvements after only one third of the study. Besides the obviously great results (from a Zwift user standpoint), we have developed a great community around the study with a very active Facebook group. The long-term goal here is to open it to the public after the study and turn it into a general group for discussions and guides about training for Zwift users! With the rapidly growing number of Zwifters you find many riders doing a lot of ineffective tempo riding. The presented results show that Zwift can be used in a more time-efficient way that yields great results while being enjoyable at the same time.
Until then, if you want to try some of the training the participants have suffered through, you can try all the key sessions. Get them at WhatsOnZwift.com >
Zwift has released its next major update on all platforms (version 1.0.17198 on PC/Mac, version 1.0.17159 on iOS). The most notable feature included is the new “Ride Report” which is displayed at the end of your ride.
The ride report will show you the basic stats of your ride such as a map of the route you took, notable things that happened, who you rode with, who gave you a ‘Ride On’, and allow you to even befriend those riders directly from the notification. Additionally, for the data geeks who are interested in details, there is 2nd tab full of second by second ride data for power, cadence, and heart rate; as well as a 3rd tab which includes your ‘critical power curve’.
The ride report feature is a great idea–being able to easily follow riders you interacted with will help to build the community, and the additional ride data is always fun as well. I personally want to get a better look at the map, since I’ve got my own map I’ve designed and I’m sure the one used in the game is more accurate, especially in the places that are hard to see in game (distant shorelines and the like).
Additional updates include bug fixes on a variety of fronts–read the official release notes for details.
Included in the release notes from Game Master Jon Mayfield is this little teaser, which I like:
On the near-term future roadmap we have some exciting things planned, one of which is the ability to join an event for a short period after it has already begun.
Vegas’ First Certified Virtual Racing at Millenial Esports on April 8 Cycligent is thrilled to announce Las Vegas’ first live virtual racing cycling World Cup, showcasing world-champion cycling superstars from 10 countries to compete against one another in Zwift’s online course environment. Fans and online viewers will be able to watch and cheer on incredible cycling talent representing their countries, like current Master World Road and TT Champion Scottie Weiss.
On Saturday, April 8, 2017 beginning at 3:00 p.m. at Millenial Esports thE Arena, located at the Fremont Street Experience, 450 Fremont Street, Las Vegas, NV 89101. Cycling fans and E-Sport enthusiasts are invited to cheer on our riders as they fight for the win for their country and experience virtual racing, where real sport and effort is put into gaming competition. Riders from the US, UK, Australia, Mexico, Netherlands, France, Switzerland, Canada and Asia will be competing. Tickets to attend in-person can be purchased here.
Virtual cycling using Zwift.com has been gaining fandom across the world, where participants of all levels race on a real-life bike set up on an indoor trainer with power metrics designed to simulate riding through elaborate 3D courses.
This event is a kick-off for a series of Future World Cup events. Friendlies, Qualifiers and the World Cup Finals 2017 Event will be coming soon! Frank Garcia, founder of Cycligent, says “Given the sharp increase of recent viewership and participation of esports events, the opportunity to bring these events into a live setting feels really exciting and fun. The energy of a race is always exhilarating, and sharing the online setting with the public will only enhance the race experience for both the cyclists and spectators alike.” Future teams and nationalities who want to participate are encouraged to send us an e-mail us at [email protected].
Races are officially sanctioned by Cycligent Virtual Rankings (CVR), who ensure the CVR Racing Regulations are adhered to. All measurement and transmission equipment is calibrated and certified by CVR officials. Competitors are weighed and measured, assuring a fair and accurate competition.
The event will be broadcast live in HD and emceed by Nathan Guerra, 2016’s #1 ranked USA Cycling MTB pro and Zwift Broadcaster through Zwift Community Live to an expected 30,000 viewers across the world via twitch at twitch.tv/zwiftcommunitylive.
The event will also serve to benefit World Bicycle Relief, a non-profit organization that serves to address the great need for reliable, affordable transportation in rural areas of developing countries, and is sponsored by Cycligent.
As a race unfolds, you have to be cognizant of where you stand in relation to the group in which you are riding. Riders have different strengths, and you have to play to yours. If you are a strong rolleur but not a great sprinter, you have to think of places where you can attack the group to try to get rid of the sprinters or simply get away. If you are a strong sprinter, you have to focus on responding to attacks well before the sprint to remain in contention. In today’s class, we covered the basics of attacking and defending. Part of the class can be watched below.
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Attacking and defending is a tricky thing. Do it too often and you won’t have enough gas left in the tank for the finale if you can’t escape. Do it too little and risk bringing people who otherwise may not have made it to the finish. Likewise, defending is equally as tough. You cannot chase down every attack, or your matchbook will be empty very quickly. But, miss one move, and the race is over.
So that begs the big question: how do we do it?
In today’s class, we covered the basics of attacking and defending in a very controlled environment. The group was divided into three based on the first letter of the last name. This was done to keep things from getting too stretched out and make the small groups more manageable. To kick it off, we rode at 1.5 W/kg after finishing our warm-up. When instructed to do so, each group accelerated to 2.5 W/kg and held it for a period of 30 seconds before settling back into a 1.5. The idea was to accelerate to 2.5 as quickly as possible in an effort to create a gap. After the groups came back together, we repeated the exercise two more times, each with a progressively more aggressive acceleration to a higher W/kg before settling back at 2.5.
Remember, this is an attack, so the changes have to be quick and violent. Otherwise, it is simply a ramping up of the pace that allows your opponents to ride comfortably in your slipstream. The goal is to create a gap as quickly as possible to force others to work to go with you, reduce the field, and/or try to escape. Once the gap has been opened, it is no longer necessary to keep drilling the pace at a supra-threshold effort, so the attackers can ease back into a pace equal to or slightly higher than that of the chasers behind…until the next attack, that is. The key part to setting the post-attack pace is simply having a good understanding of how much you have left in the tank and how long you have left in the race. This year’s E3 Harelbeke was a great example of measuring the attacks. The winning move came from one decisive attack launched from a distance that was manageable at a hard effort. Prior to that move, a number of the other pre-race favorites had launched a series of unsuccessful attacks, causing them to burn that one match too many and unable to respond to Gilbert’s move to bridge to the break. Only GVA and Oliver Naesen could go with him in the end, as he executed a string of short attacks that whithered the legs of the front group. While Gilbert ended up with second, his moves put him in a much better position in the finale than had he gone to the sprint up against Boonen and Sagan in addition to GVA.
After finishing up the first set of exercises, we moved in to the attack and defend portion of the class. Like in the first round, we kept our three groups but designated a group leader who would initiate all moves. Additionally, we established some rules about attacking and responding to keep the exercise from devolving into chaos. Group 1 would initiate the first attack, accelerating to max power and then settling to 2.5 for 40 seconds followed by a return to 1.5. Group 2 would respond in a similar fashion, keeping the 2.5, though, until making contact with Group 1. Group 3 immediately followed Group 2. However, upon making contact with Group 1, Group 3 attacked with Group 1 defending. As such, we had a never ending cycle of attack and defend. After a few minutes of this drill, riders were allowed to launch the attacks and responses at a higher W/kg and respond as soon as he/she identified an attack without waiting for the group leader. This process rounded out the remainder of the class, providing ample opportunity to recognize attacks and judge the response.
As I mentioned earlier, responding to an attack is a tough job. Mental math on the fly while lactic acid courses through your leg muscles and your heart beats out of your chest is a difficult task to accomplish. Therefore, the best way to conserve without being caught out is to have a good situational awareness and maintain a good position in the group. Recognizing the attack as it begins allows you to get in the draft of the attacker without having to commit to an intense bridge over a bigger gap. Remember, your attacker doesn’t necessarily want you to come across. It is much easier to win the sprint finish if you are by yourself than of you have a breakaway partner. At the same time, not every move can stick. If a mid-level rider makes a big move off the front early in a race, chances are there is no need for a big response, as the group will likely pull the rider back over time with relative ease. Like I said, though, it is mental math which means that there is a risk. Check out the last few kilometers of Gent Wevelgem on 26 March. Man-beast Peter Sagan sat up when GVA pressed the pace. Sagan wanted Niki Terpstra to cover the attack, as Sagan had covered the previous three. Terpstra politely declined, and the gap opened, never to be closed. Sagan’ decision, right or wrong, cost him a chance at the win.
There is no easy answer to the question of whether you should attack or cover the attack. A solid understanding of your fitness level, the course, and your opponents go a long way towards influencing your decisions. If and when you decide to go, you need to commit. Anything less than a full-on attack or response will likely turn into failure. Give it all you can, and your chances of success grow exponentially.
That’s it from this week’s SkillZ and DrillZ. Thanks to all who participated and to Castelli and Zwift for sponsoring the ride. On 29 March, we will be back with another class where we will focus on launching attacks on the short, punchy climbs of the Volcano route. Until then, Ride On!
This week’s Smackdown covers Watopia’s new Volcano KOM, which corkscrews up (and thru!) Watopia’s newest land feature. At 3.7km (2.3 miles) and 126m of elevation gain it’s a medium-length climb that’ll get you working. The Strava segment is titled “Volcano KOM (Zwift Insider verified)“.
See week 6 round live standings >
First place for men and women will each receive a swag bag from our friends at World Bicycle Relief.
Three other random finishers will receive a Zwift water bottle from ZwiftHQ! These high-quality Specialized Purist 22oz bottles will make an excellent addition to anyone’s indoor setup.
How to EnterEntry is easy–the ride is the hard part! Simply join the Zwift Insider Strava Smackdown league on Strava Leagues. Click to join >
Then select one of the volcano routes and manually turn onto the climb section. The segment begins when you see the timer begin at the top of your screen, and ends at the top of the mountain at the KOM banner.
You must enter between March 27-April 2 (UTC) to be eligible.
For our fifth Strava Smackdown week, 21 riders hit the forward Flat Route. Here are the podium finishers.
All finishing times can be seen on this round’s page at stravaleagues.com.
Along with World Bicycle Relief swag bag prizes for our first place finishers, three random entrants will also get a water bottle from ZwiftHQ. Those three winners are:
Since we have no way of directly contacting entrants, prize winners must email [email protected] by April 4th with their full name and mailing address so we can get your prizes shipped out.
This week we’re taking on the new Volcano KOM. Stay tuned for the official announcement!
