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Week 12 – Back to Bigger Volume

Ian Murray
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Week 12 – Back to Bigger Volume

Week 12 – Back to Bigger Volume

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.

Despite dialing back, this week was still a big week.  Having Monday off helped spread out the volume a little bit, but whew, it’s been a tough week.

Going Big Early

Holy cow, I am an idiot.  Monday was an off day from work, so I decided to go for a big training day.  First up, after having a nice morning coffee, I headed to the pool.  For some reason, I thought that it was a great idea to open the week with a 5100m swim.  It was not.  I got through the swim nicely, but the follow-on bike workout just didn’t happen as planned.  I ended up bagging the workout after about 20 minutes and then switched off to an easy ride.  I was tired and hungry.

The next few days were a blur, as I hammered through both work and training.  Back-to-back 8.5-mile runs set up a good swim day on Thursday, but evening requirements throughout the week made my Friday run something to forget.  By Saturday, I was really coming back around, though, and I got in most of the planned workout, cutting out the cool-down and the last couple of sprints, before heading over to the ODZ Cat & Mouse race.  During the race, I served as pace-setter and DS for the C group.  The boys really did a great job working together, but it wasn’t enough to stay away from the charging B group leaders.  On the bright side, the C group leaders were able to hang with the B group and keep away from the A group.  We’ll call it a moral victory for the C crew.

With the wife back home after her very successful A1A Half-Marathon in Fort Lauderdale, FL the previous weekend I was cajoled into doing my long run outside vs on the treadmill.  I had planned to do a leisurely 12 miles or so, but I felt good.  Instead, I did a 14-mile negative split, descending run.  Basically, from mile 7 until 13, I ran each mile faster than the previous one.  I finished tired but not trashed.  It definitely the best way to close out the week.  Planned TSS – 910; Completed TSS – 974

The Much-Needed Recovery Week

After the big week, it was time to relax and cut the load.  The legs were definitely worked over, so I have an easy week planned, except for Saturday.  That’s going to hurt.  8 x 1-mile is never fun.  On that note, it’s time to get into my Air Relax boots for a little recovery love.  Planned TSS – 667

After the recovery week, we’ll get right back at it.  So far the training is on track, and I am about to enter a block with a lot more riding and swimming.  I’m cool with the extra riding part, but I’m not really sure how I feel about the additional time playing wall tag in the pool.  If you see me out in Zwift world somewhere, feel free to jump in to whatever I’m doing.  The most fun is always the ODZ SkillZ and DrillZ Ride on Wednesday nights at 6:30 PM Eastern time.  Until then, ride on!

Wahoo KICKR CLIMB Gradient Simulator

Shane Miller
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Wahoo KICKR CLIMB Gradient Simulator

Wahoo KICKR CLIMB Gradient Simulator

First seen at Eurobike 2017, the Wahoo KICKR CLIMB Gradient Simulator is about to start shipping soon. Here is a hands-on video explaining what’s in the box, how to assemble, and how the ride experience shakes out. Everything you need to know to get rolling up and down on this first-of-a-kind product on the market!

Here is a preview video from Eurobike, which discusses compatibility details.

Preview Video:

And here is Wahoo’s official promo video:

Wahoo

The Secret Zwift User Manual

Jesper Rosenlund Nielsen
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The Secret Zwift User Manual

The Secret Zwift User Manual

Since Zwift’s early days it has been a standard to direct new Zwifters to read the unofficial manual for Zwift from James Gill aka TitaniumGeek over at titaniumgeek.com. And while you should definitely still do that, Zwift now has a very good user guide on their support website. This is the what, where, and how for the official Zwift user guide.

The What

Zwift has a whole knowledge base at its support site, broken down into different sections:

  • Getting Started
  • Zwift Rider’s Guide
  • Zwift Runner’s Guide
  • Technical Issues
  • FAQs
  • Known Issues

You can probably guess the content from the titles…

The Where

Where is simple: Go to https://support.zwift.com and open the Knowledge Base.

The How

User guides

You can just browse around for interesting bits but also read Getting Started, Zwift Rider’s Guide, and Zwift Runner’s Guide as complete user guides.

Open the section, e.g. Zwift Rider’s Guide, and you will be presented with a list of the chapters/articles in the guide:

Zwift Rider’s Guide is actually so long that its table of contents span multiple pages.

Troubleshooting Guides and FAQ

If you are troubleshooting your Zwift setup there can be good bits of information in Technical Issues and Known Issues.

FAQs is just that – a collection of frequently asked questions about Zwift.

Subscribe to changes

Look for the orange Follow button and use that to subscribe to e-mails when something changes:

  • Subscribe on the table of contents page for any section and get an e-mail when a new chapter/article is added by Zwift
  • Subscribe on an article page and get an e-mail when it is updated

The most important article

There is one page in particular I recommend all Zwifters to follow: The Known Issues section.

You should definitely be aware of the Known Issues: Master Post and subscribe to changes to it.

So there you have it–an introduction to Zwift’s online user manual. Enjoy!

This Week’s Top 5 Zwift Videos

Thomas Eichentopf
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This Week’s Top 5 Zwift Videos

This Week’s Top 5 Zwift Videos

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Zwift Watopia 3 Years Later: Split Screen Comparison

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This is one of my favorite Zwift videos of the winter. One lap around Watopia… how have things changed in three years of continuous development? If Zwift is a metaphor of how human settlements replace nature, they have nailed it.

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Zwift Nationals Hype

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Last weekend was all about the Zwift Nationals. I missed them (couldn’t resist spring temperatures), but enjoyed watching many of the live streams later. Many participants fought hard to get their jersey. Congratulations to all of them.

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Jesper Raced the Mountain

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We love your race emotions. Jesper lets us feel how really it was to participate in that hard race up the epic KOM. Lots of suffering, and then lots of pride.

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Elite Drivo Smart Trainer Review

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Tacx Neo or Wahoo Kickr? Or something else? Here you go: consider the Elite Drivo as well. Thanks to Ronald Kuba fo his pesonal review of the trainer.

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What Program to Use for Reading Power Data

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You use smart trainer or power meter, so you get lots of power data. But what do you do with it? And WHERE do you study it? This overview includes Wattboards, Strava (with Stravistix) and Golden Cheetah.

Zwift Update 1.0.24168 Released

Eric Schlange
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Zwift Update 1.0.24168 Released

Zwift Update 1.0.24168 Released

Zwift released a minor update yesterday, with the most noticeable change for many users being the support of wider screen layouts. HUD elements are now pushed to the edges of the screen regardless of screen width, making for a much roomier, less-cluttered feel on widescreen layouts.

Widescreen layout, prior to this update
Widescreen layout, post-update

Mostly this release includes lots of small bug fixes, including on that was causing 2011 MacBook Air machines would run at drastically reduced performance. Jon Mayfield wrote in the release note:

…although most of the team at Zwift HQ is hard at work finishing 2 large features we’ve still managed to fix a few things that had been bothering some users. Rather than wait for the larger release, we wanted to get them out now rather than later.

See full update notes >

Zwift Academy Tri 2018 Announced

Eric Schlange
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Zwift Academy Tri 2018 Announced

Zwift Academy Tri 2018 Announced

Triathletes will be very excited about two announcements Zwift made over the weekend…

First: The Team

Specialized and Zwift are collaborating to form what they call “the world’s best supported amateur tri team.” This 4-person team of elite amateurs is targeting the IRONMAN World Championships in Kona October 13, 2018. Here’s how Zwift explains it:

If you’re looking to podium at Kona, we’re looking for you. Apply to join our team backed by Specialized, share your training journey with Zwift, and make it to race day at the IRONMAN World Championships.

As one of four members on our elite amateur race team, you’ll have access to unprecedented support from our partner: Specialized will provide bikes, helmets, clothing, cycling shoes, and accessories. We’ll fly you to their wind tunnel in Morgan Hill for aero testing and a bike fit to ensure no watts are left on the road.

Once you qualify for the IRONMAN World Championships, we will go even farther by covering your entry fee, flights, and lodging. It doesn’t stop there — you’ll also fine tune your training with race-proven mentoring from Lucy Charles, together with access to world-class coaching advice from Tim Don.

Applications close March 18.

Interested in joining the team? Apply Here

Second: The Workouts

Not sure you want to qualify for Kona 2018, but still want to get fit? All Zwift Academy Tri workouts will be open to the public starting in March.

Moving Into the Tri Sector

Zwift is already very popular among triathletes, for several reasons:

  1. You can put in those long hours on the bike in the TT position without worrying about traffic, weather, and darkness.
  2. Everyone knows triathletes love data, and Zwift of course shows lots of interesting numbers as you train.
  3. Cycling workouts can be specifically tailored to the rider’s power levels and training goals.
  4. The official release of Zwift Run makes it easy to do a brick run (ride followed immediately by a run) in the comfort of your training room.

Several key hires for Zwift in the last year have come from the tri world, including Emily Mullen (Head of Brand & Marketing Communications) and Jordan Rapp (Game Designer). Additionally, Eric Min recently told me Zwift estimates that their user base includes over 50,000 triathletes–so clearly triathletes are on the platform, and Zwift is paying attention. (Eric told me this in the context of a discussion about the target market for Zwift Run, because existing triathlete Zwifters will play a key role in growing the running user base.)

Now we just need to get swimming on Zwift. We’ve got the virtual waters–we just need the equipment and compatibility. SwimErg, anyone?

Zwift Coaching Podcast Episode 1

Eric Schlange
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Zwift Coaching Podcast Episode 1

Zwift Coaching Podcast Episode 1

The new Zwift Coaching Podcast features training tips from Matt Rowe of Rowe & King and some of the world’s best coaches and athletes. Here are the details for the first episode…

Episode one hosted by Matt Rowe, Greg Henderson (Coach Hendy) and featuring Jordan Rapp, multiple IRONMAN champion and Zwift Game Designer, explore the concept of periodisation and training phases. What are the key phases a bike rider should progress through, in what order and what key sessions.

Want to know a bit more about how Group Workout mode works on Zwift? Jordan reveals some secrets behind out Zwifters of all abilities are kept together.

Matt, Greg and Jordan also answer some frequently asked questions they receive as coaches.

Inaugural Zwift National Championships Tomorrow

Eric Schlange
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Inaugural Zwift National Championships Tomorrow

Inaugural Zwift National Championships Tomorrow

February 24th promises to be an exciting day of racing on Watopia as Zwifters in 15 countries battle for the title of National Champion. This is the first time Zwift has ever organized such an event, and the turnout is going to be enormous, with hundreds of riders already signed up for each country’s race as of Friday morning.

Watch Live

Can’t race, but want to watch the action? Live video streams will be covering each race, along with commentary. Zwift Insider’s featured live streamers will be available as they come online–simply visit this site and look for the popup. Additionally, here are the details of the official race streams:

Asia Region: Live stream starts at 11 am JST/11 am KST

Europe Region: Live stream starts at 10 am CET

North America Region: Live stream starts at 11 am EST/8 am PST

15 Nations, 30 Races

For the first edition of Zwift Nats, Zwift chose the top 15 countries in terms of Zwift membership. Each country will have a men’s race (A group) and a women’s race (B group), for a total of 30 races.

Here is the full list of countries, along with the start time of the men’s races. Women’s races start 5 minutes later:

  • Australia*
  • Belgium: 9:45AM GMT
  • Canada: 4:30PM GMT
  • Denmark: 8:45AM GMT
  • France: 10:15AM GMT
  • Germany: 9:30AM GMT
  • Japan: 2:00AM GMT
  • Netherlands: 10:00AM GMT
  • Norway: 8:30AM GMT
  • Poland: 9:15AM GMT
  • South Korea: 2:15AM GMT
  • Sweden: 9:00AM GMT
  • Switzerland: 10:45AM GMT
  • UK: 10:30AM GMT
  • USA: 4:00PM GMT

*The Australian Zwift National Championships will be held later in the year. 

Zwift’s plan is to choose additional countries next year.

Course Info

Racers will be riding multiple laps on the Watopia Volcano Climb route, which is fairly flat apart from the climb segment which averages 3% over 3.7km. The climb is where we will see the most dramatic breaks happen. Read more about the Watopia Volcano Climb here >

  • Course: Watopia Volcano Climb
  • Course Distance: 22.8km (14.2 miles)
  • Elevation Gain (per lap): 192m (630′)

Men: A Group

  • Laps: 3
  • Total Distance: 68.4km (42.6 miles)
  • Total Elevation: 576m (1890′)

Women: B Group

  • Laps: 2
  • Total Distance: 45.6km (28.4 miles)
  • Total Elevation:  384m (1260′)

Rules

Be sure to read and follow the race rules (see them here), otherwise you may be disqualified in the final results even if you do well in your race.

Results

Preliminary results will be displayed on your screen immediately after you finish Final results will be on zwiftpower.com.

Prize

There is only one prize:  the winner will receive the National Champion virtual kit to wear for one year.

Tips

New to Zwift racing? Check out our How to Race on Zwift (strategy, tips, etiquette and more) post for key tips to help you achieve your best Zwift race results. Ride on!

This Week’s Top 5 Zwift Videos

Thomas Eichentopf
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This Week’s Top 5 Zwift Videos

This Week’s Top 5 Zwift Videos

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ZWIFT VS REAL LIFE: Box Hill Challenge

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In January, we featured a video that took you to real life London. But London in Zwift includes more than the city. This one is for anyone who wondered how realistic your Box Hill performances actually are. Hint: the result might surprise you.

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Get to know Zwift Academy winner, Ollie Jones

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Some time passed already since the Zwift Academy ended. Ollie Jones will be riding for Dimension Data’s U23 squad this season. How is he doing right now?

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Rocker Plates Make Zwift More Realistic

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We’ve already had a few videos and posts on rocker plates. There’s one more. David Arthur has a great talent for explaining things simple. Worth it.

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Zwift vs. FulGaz – the battle for indoor training platforms

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I personally love that Zwift’s virtual avatars are a bit comic like. It adds to it being its own thing. Others might occasionally want to ride in a more real scenery. Brian Davis helps us to understand how FulGaz could add to your Zwift training on Richmond days.

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Swift Zwift Tip: Reset Personal Best Power Numbers

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I recently had a ride in which my trainer’s power meter was overreading due to low batteries. That messed up my personal bests in Zwift. I can’t tell you how thankful I am for Shane Miller’s handy tip of how to reset them.

Verified Strava Segments for Zwift Runners

Eric Schlange
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Verified Strava Segments for Zwift Runners
We’ve created numerous Strava segments for Zwift Runners and labelled them Zwift Insider verified. We verify the start and end points of these segments with our automated Zwift bot. Strava limits the number of segments we can create each day, so this list will continue to grow over time. See the changelog at the bottom of the page for updates. Note: we recommend starring our Strava segments, for your own good and the good of the community. While Strava does not currently let you manually hide run segments, starring segments while not starring others will “train” Strava to show the most useful segments to others automatically. Looking for Zwift Ride segments? Go here >

Watopia

KOMs:

Sprints:

Routes:

Misc

London

Sprints:

Routes:

Changelog

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