Zwift for Newbies

Al Truscott

Zwifting seems to have reached Critical Mass, and I imagine with the OS gearing up, many of us will want to try out this next gen version of training indoors. If Gen 1 was simply a trainer, Gen 2 was the CompuTrainer, Gen 3 Trainer Road, we are seeing Training 4.0

EN has a core group of Early Adopters, and their threads have moved along briskly, reflecting the on-going experience accrued amongst them. But it can daunting to read through them if you have no idea what they are talking about. Even so, like EN in general, there are a number of EN Zwifters who are willing to help folks along. EG, @Brian Hagan, @Tim Sullivan , and others. But I fear they will be crushed under a heavy workload if we don't do our own homework and find additional sources of information about the basics.

Zwift is a hybrid deal, cross between a video game and an indoor cycling aid. It clearly has its programing roots in games, and also the programmers' attitude towards instructions. Meaning, if you can't figure it out and get up to speed, it's your fault, not ours.

Luckily, Slowtwitch is coming to our rescue. Yesterday, they published the first of what promises to be a series of explanatory articles:
http://www.slowtwitch.com/Products/Stationary/Zwift_Welcome_to_Watopia_6642.html

The guy writing them comes from the DC Rainmaker school of explication: Why use one sentence, when 2 or 3 will do just as well? But he does cover all the deets on getting yourself set up and going, step by step. In this first installment, he describes how to get rolling with the bare minimum equipment, just a simple "dumb" trainer. All you really need, besides the bike and trainer, is a speed sensor and a means (ANT+ or Bluetooth) to transmit that to Zwift via your computer. Next up, I suppose, will be Smart Trainers, then Racing.

If you are starting the OS, or planning a Jan start, and want to see how (or if) Zwift can help your training, don't be fearful. It's worth a look, and at least a free seven day trial, or even $10 for a month's admission. For many of us, the biggest initial advantage might well be shared suffering. There are now two weekend group rides (a thing which is possible in ZwiftWorld) @ 0800 EST Sunday, and 0800 PST Saturday. If you can;t stand the thought of 2.5 hours on the trainer, and its snowing outside, this may be the answer.

And, just because I started this thread, that doesn't mean I know anything...

Paul Hough

The group racing aspect of Zwift seems to be the best feature.  That said, Watopia wasn't really calling to me and I dropped my $10 per month on the premium version of Rouvy and have zero regrets.  If anyone has any questions on that platform I would be happy to answer them.  

Brian Hagan

@Al Truscott thanks so much for posting.  This should be very helpful.  I think one of the bigger myths about riding in Zwift is that you need a smart trainer or power meter.  I am glad this clears that up right away.  

Dave Tallo

Thanks Al.  If I could find someone to brief me on the million other contemporary topics (Snapchat!  US health care!   Flying cars!) I’ve fallen behind on with the same brevity and clarity, I’d be set! 

Robert Sabo

I have an EN wko ? that I guess I'll post here.  I've downloaded the OS workouts from the link in the WIKI but  I don't know how to get them into Zwift.  I run Zwift off my MAC.

Brian Hagan

@Robert Sabo here is a great resource for wkos on Zwift including how to download. https://whatsonzwift.com/workouts/

Brian Hagan

@Paul Hough Its all about what motivates someone.  If it’s Rouvy for you, then have at it!  I think it’s good that Zwift has competition, and it looks pretty cool.  I just like how I have created many awesome friendships with ENers in Zwift that I may never have anywhere else. 

Al Truscott

Robert Sabo said:

I have an EN wko ? that I guess I'll post here.  I've downloaded the OS workouts from the link in the WIKI but  I don't know how to get them into Zwift.  I run Zwift off my MAC.

Zwift has a workout creator module. It's not quite as facile and subtle in its application as Trainer Road, but it gets the job done. And once you've taken the five minutes to create, say, an FTP workout, you can modify it quickly when you want to lengthen intervals or increase their intensity. As to then sharing amongst others...?

Al Truscott

And Coach P posted this:

https://www.endurancenation.us/help/zwiftpower-your-zwift-racing-resource/

Shaughn Simmons

For simplicity sake I find the 3 and 4 lap WBR and KISS races to be very effective and challenging FTP sessions.  Just jump into the line up under your ability level, A, B, C, or D and get after it.

In terms of V02, I have found the 1 lap, 6.2 mile race to be brutal and effective.  It is basically a 1 X 15' @ 1.15 - 1.20

These races require little or no prep work other than a good warm up and push you hard that just doing the interval work on your own as written.

SS

Al Truscott

I;ve tried 3 rides now on Zwift, discovered and conquered my first major difficulty. Apparently, with recent changes to both KICKR's firmware and Zwift's programming, there has developed a rash of power dropouts when using KICKR. I scrounged through Zwift's support community, and found this post:

https://support.zwift.com/hc/en-us/community/posts/115019068383-Kickr-Power-Drop-

When trying to pair the KICKR, several options are available. The one with "FE C" in the name is the one to use. I'll find out for sure this Saturday if I can go more than 30 minutes without a power dropout. Losing the connection between the trainer and the site pretty much boogers any opportunity to ride with others...

Tim Sullivan

This might be a good option for some to hook up to Zwift...coming soon

https://zwiftblog.com/zwift-coming-soon-to-apple-tv/

Jeff Horn

@Tim Sullivan the ATV option would be cool.  I am tired of lugging my laptop to the basement for zwift.  Its an older MAC and takes forever to load up, and the swift gets laggy.  Always wanted to get a standalone PC to put down there, but ATV is more economical option for sure.  Great that it is coming out soon too.
@Paul Hough what do you think of Rouvy real video thus far?  I used BKOOL for a while, but it was overpopulated with Vuelta videos, and took me forever to pick a course to ride out of the 300000 vids.  

Paul Hough

I'm a big fan of Rouvy.  Besides all the TR like workouts, you can select rides from around the world as so many have been loaded.  The search feature allows you to look on maps, making it easy to find rides loaded for specific races, or you can sort by distance, average grade, max grade, with and without video, etc. Most folks just post routes based on a Garmin file without video, but there are folks who have loaded high quality video with their routes.  The premium edition ($10 per month) includes professionally prepared routes done by a German company so most are in Europe and particularly in the Alps.  I set the video to main screen with the map to the side because I like to look at the scenery as I climb.  Its going to take a couple of winters to get through most of them but some may prove to be too tough to get up.  

JoJo Thirasilpa

Thanks for starting this thread Al. Zwift has been a massive game changer for my bike training. It has really improved my training consistency as it allows me to safely ride when it’s dark and for me, the presence of other virtual riders / runners and the whimsical design flourishes of the coders (I saw manta rays this morning in an underwayer tunnel this morning...) keeps things interesting. 

I found this “unofficial guide” to be a great way to get started. 

http://titaniumgeek.com/zwift-user-manual-unofficial-running-updates/

I use TrainingPeaks to build structured workouts and then export to Zwift. 

https://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

A random tip - to avoid signal drop out (not specific to any device, but found that some times trainer / PM / HRM would randomly drop out) bought a USB cable extension from Amazon which brings the ANT+ dongle right next to my bike. 

Brenda Ross

well, my 2018 goals are cycling based. I am going to give Zwift a try tomorrow morning.  Signing up now.

Al Truscott

Wed. night, we had a few couples (all big bikers) over for dinner. I showed two of the guys Zwift, saying "And, it's only $10!) The next morning...https://support.zwift.com/hc/en-us/articles/115005405146-Zwift-Pricing-Update

John Culberson

Just did a Zwift group workout... a new offering. The simulation is controlled, and a few of the more experienced "Zwifters" participating were disappointed that their avatar was restricted to keep the field together. As with many of the Sufferfest videos, most of the Zwift wkos include more short "power bursts" than triathletes are used to. I'm sure it is great for fitness, but the recovery cost is increased. I currently don't have a smart trainer, and use an CT in Erg mode, so the power curve is a little more flattened... and I get dropped in races that I think that I could probably could have kept up with more responsiveness. As previously noted, the group workouts Do NOT drop individuals unless they stop pedaling for more than a few seconds. I see that Jordan Rapp has contributed a Sunday afternoon, one hour group ride for triathletes: 5' alt HIM/IM power. The group wkos are scheduled well in advance for planning, but you need to be ready for the scheduled start... although its possible to join late with a bit of experience. I'm looking forward to some of the EN group rides starting in JOS. Zwift racing, on the other hand, requires some serious fitness, or you will be humbled... especially if you are an older and/or bigger rider. I'm sure many of our stronger team mates are more successful than I. There is a pretty stiff learning curve. One piece of advice for those starting out in the group setting: the pace is pretty intense in the early going... be ready, and don't judge your Zwift experience on the first couple of rides. 

Al Truscott

John Culberson said:

Just did a Zwift group workout... a new offering. ..t Jordan Rapp has contributed a Sunday afternoon one hour 5' alt HIM/IM power group wko. Unfortunately, group wkos are scheduled, and you need to be ready for "go-time." The races require some fitness or you will be humbled... 

Yep, I;ve done several of these. The HIM/IM one doesn't *sound* bad - basically a short warm-up, then alternating intervals @ 0.85 and 0.75 IF, with no "recovery" in between. But thrown into the context of the OS, with its on-going days of intensity, it serves well as an ABP ride. Also, I did a VO2 wko, 1', 5', 3', 3', 2', 2' @ 1.10-1.20 IF, with equal rest intervals and a 5' recovery in the middle. Perfect for our own VO2 OS needs. And the requirement to be on-time is good for a retired slacker like me, who can basically train any time I want, so that means I can procrastinate all I want. While there are also pre-programmed workouts, and the option to create your own, I get a boost just being being "with" 80-90 others doing the same thing: "Well, if A. Yamashuta from Japan is still doing this, I can keep going. And no way I'm going to drop out of C Said from Malaysia is still back there behind me." (These are two of the folks I was riding with last time.)

And there's something bizarrely attractive about riding by a lava flow, and then into a jungle of Mayan ruins...

John Culberson

@Al Truscott: Great point. The field on group workouts is much more stable... and I'm sure not going to just "disappear" while sandwiched between a Swede and a Canadian when the going gets tough as we approach the finish :-)

Paul Hough

@Al - the price is going to $15 per month.  Current members will be grandfathered for awhile before their cost also rises.  There's a thread on Slowtwitch about the price increase.

scott dinhofer

Al Truscott said:

And there's something bizarrely attractive about riding by a lava flow, and then into a jungle of Mayan ruins...

@Al Truscott - just like riding in the paradise we call Aspen, even the lava flows get a big ho hum after the 5th time.. just sayin
for me, the ability to join a group ride like the tour de zwift and be pushed harder is immeasurable, I also enjoy the smacktalk on the Sunday APB ride via discord more than my local group rides ( and those guys go all winter outdoors. 

Gary Lewis

@Paul Hough I am interested in Rouvy.  Does it have a nice video and ERG of Lake Placid?  Since I have never been there, I figured it would be great to ride the course regularly and get used to it.  I realize they are changing it, but it should be close enough to get a feel.  Also, would be good for race rehearsal. 

ABBEY BONNER

Did my first ever Zwift ride tonight using a run-of-the-mill turbo trainer & an ANT+ dongle. I joined a Zwift Group Workout. It was cracking! I loved it!

Thanks to the guys who wrote the Zwift wiki (http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Zwift+-+Getting+Started)....it helped loads

Paul Hough

@Gary Lewis  I am out of town and the phone app isn't quite as elaborate as the PC version but a search on Lake Placid came up with a dozen erg routes for it.  Only 1 of those has video for the 56 mile loop. That ride is rated 4 of 5 stars by Rouvy users.

Gary Lewis

@Paul Hough thanks.  I'm going to download the 2 week trial.  Can it be ridden with other users like zwift?

Paul Hough

@Gary Lewis, I think so, but I've never done that.  You would have to select the route and get others to sign up.  Not sure how it works.  The premium routes measure you against anyone who have ever done it in race mode.  In training mode you aren't scored and can stop at anytime, then restart.  In race mode the clock keeps ticking even if you have to jump off to go to the bathroom or refill your bottles.  It also has intermediate checkpoints to give you your time and place.  About 600m from a checkpoint or the end it notifies you and tells you your time deficit to the next rider.

Al Truscott

An ENer had some question about getting up to speed with Zwift and specifically riding with the group on Saturdays, so I thought I'd reproduce my answer here:

I’ll try to be brief:

• Saturday ride. We have been pretty faithful in setting up a Saturday ride the last month, four-five weeks running now. I am committed to making it happen when I am in town; Sid Wavrin, in Yakima, is even more persistent. We get East Coasters, as well, as you found. So, 7AM every Saturday is the start time.

• KICKR disconnects. When I first started with Zwift, I had the same issue. I did four things, don't know what worked, but since I instituted, no problems. (1) Use ANT+ (dongle/stick) and a computer, not an iPad or phone, (2) when pairing devices, choose the option with “FE-C” in it. May have to wait until it shows up, (3) Use a long USB extender cable, female @ both ends, to place the ANT+ dongle right by the flywheel, (4) Turn off all other programs except the Zwift app.

• Discord - this link is what got me into the EN Zwift Talk group: https://groupme.com/join_group/29902223/JHEyw3 

Do this from phone or tablet, as that is where you will use Discord. Assuming you are granted access, in the app there should be an EN logo, click on that, then on the Zwift Talk option. Then, “Connect to Voice”. I tried this just now, and popped into the Sunday ride easily to eavesdrop on them.

• Also, make sure you have Zwift Mobile Link - a different app than the game itself. You can run this, with Discord in the background, as an adjunct on your mobile. It is also the conduit to select people to follow. When NOT in the game, click on More, then Find Zwifters. I’d suggest searching for McCrann, then click on Patrick, the on “Following”… probably all the ENers are link to him. Just go down his list of followers, and every one you want to potentially ride with, click the orange icon by their name. 

• After signing in for any ride, BEFORE you select the Ride button start riding, you should see, at the top, anybody whom you are following on the list of those on the course. Click on one of those, and you are automatically plopped down next to him, and have 5 seconds to start pedaling and be in their draft. Yesterday, since the course was closed to those who were not yet level 10, the plan was to select “Ride With Sid Wavrin”. Then, you would automatically have been allowed through the Road to Ruins gate as long as you started the ride with him.

• Each week, we choose a different route and announce it in the Sat Zwift Ride EN forum thread, so everyone knows what route to choose when they open up Zwift. Then, you are automatically routed, without having to worry about turns.

Mark Stahlkopf

Trying to get on Discord but, the link in @Al Truscott post above says "Sorry, but this group is no longer joinable". Does somebody need to "invite" me into the group? 

Al Truscott

Mark Stahlkopf said:

Trying to get on Discord but, the link in @Al Truscott post above says "Sorry, but this group is no longer joinable". Does somebody need to "invite" me into the group? 

OK, discovered this: go to the EN Zwift Chat (PSA), and on Sat @ 10:55 AM (scroll back!) Scott Giljum posted a link which seems to work as an invite...I don't know how to port that into the forums ; link I used was from the wiki, so @Coach Patrickthat needs to be fixed as well. Despite the yuks about them in Zwift Chat, many people still rely on the Forums and the Wiki!

Mark Stahlkopf

Thanks Al,
Found Scott's link BUT it had already expired.
I have downloaded Discord to my phone just need to get in the group somehow.