Rounded out the weekend with my longest Zwift trainer ride to date, just shy of 3h (had to stop to host a waffle brunch so I couldn't quite finish the Watopia Pretzel loop!) Managed the sweet spot intervals and kept it locked to mid zone 3, then put in a hammerfest to get to the top of the epic KOM on the course--not easy at the end of a long trainer ride but it felt like a good effort. Just based on the way life works out I'll do an FTP test this Saturday, since my last one was a race i"m interested to see how the straight test goes. It's a group workout, that's the only way I can talk myself into it!
Yesterday for the first time since IMAZ I went for a ride outside. There is a season opener in the Puget Sound called Chilly Hilly and is a short 32 mile loop around Bainbridge Island. As the name suggest it it was both Chilly and Hilly (2,200 ft of elevation with some nasty up to 20% grade hills).
I must say that I missed the "Ride-ons", the discord conversation, and the power ups from Zwift, but being outside was nice again. I noticed that my Zwift numbers didn't translated to the road as I was expecting. I noticed my HR spiked faster and harder that in Zwift and I am crediting that to the steep nature of this hills; on the descents I couldn't go as fast as I wanted since the road was very slippery and I had be on the brakes for the most part; while on the flats I was doing pretty much the same as in Zwift (both in speed and HR). I must also mention that I do not weight dope on Zwift - I ride at my current weight.
Adding all up I was expecting to average somewhere between 17-18 mph and the result was around the 15 mph mark. Does this looks similar to some of you? or does your Zwift to real life gap is much closer? I'm aware of the obvious differences (traffic, stop lights, wind, road conditions, etc.) but yesterday I was riding on closed roads so I didn't had to face the constant stop-and-go.
I know this is only one ride with a very unique set of conditions so its impossible to draw a solid conclusion based on a single ride, but I am wondering if we can expect on race day similar numbers to those we achieve indoors?
@Jorge Duque , I'd say 15 mph is pretty darn good for the Chilly Hilly. As to Zwift vs outdoor speeds, that's an on-going issue of interest in the Zwiftiverse:
Today was a picture of fatigue/inconsistency in my 2x15’ but marks the first time in a long while I’ve made it thru all work sets w/o pegging my HR to the point of requiring a breather stop. I doubt I’ll be able to say the same after Thursday, but it’s progress.
Snuck in this week's FTP wko yesterday. After starting the wko in Zwift my ftp setting was off. Couldn't increase the wattage enough to reach my target FTP. 2x15@ .95 & .95
Ok - went looking for a gorilla fight tonight and reminded myself of that with each interval. 3x12' done 1-244NP 150AHR 160MHR 2-250NP 158AHR 167MHR 3-254NP 161AHR 169MHR the Gorilla came into the room with a few minutes left in the 2nd interval and took a couple of swipes at me, in the 3rd interval he came at me harder and harder... he left bruised, for sure!
Moving today's ride to tomorrow to take advantage of the nice weather & get the Wednesday long run done outside. Will probably pay the price on tomorrows 3 x 12.
Moving today's ride to tomorrow to take advantage of the nice weather & get the Wednesday long run done outside. Will probably pay the price on tomorrows 3 x 12.
I usually don't mind the 3x12 (or other ones) it's the 60/40 intervals that just destroy me.
I'm still battling a head cold, but decided to attempt the 3x12 FTP workout. I figured I could stop if I wasn't feeling it. HR was a little elevated but otherwise it was the normal gorilla fight. Intervals were 1.01, 1.01, 1.0.
I'm still battling a head cold, but decided to attempt the 3x12 FTP workout. I figured I could stop if I wasn't feeling it. HR was a little elevated but otherwise it was the normal gorilla fight. Intervals were 1.01, 1.01, 1.0.
ok, had a bunch of fast gorillas today, doing some B'day Crush intervals... have to tell you that at interval #3 or 4 I always want to quit... got to a record 10 intervals today. Secs/NP IF target is 1.7 x FTp which is 248 = 421 59 421 1.70 https://www.strava.com/activities/1431235897/analysis 56 420 1.69 49 405 1.63 49 410 1.65 52 387 1.56 39 407 1.64 52 407 1.64 46 407 1.64 49 410 1.65 52 400 1.61
After three FTP workouts in a row, the legs were struggling with today's VO2 sets. 2x 8x60/40 @ 1.33 & 1.31 averages #'s 14 & 15 were downright brutal, requiring a little extra rest.
Still a bit sore from my fall last week shoveling snow and tearing my lower abdomen. I have had my Big Boy Pants on and been resting. No riding or strength and conditioning classes. Just day-to-day work and household admin. Slowly feeling better.
Today I did an easy-peasy 20 miles through London on Zwift. ~1,200 feet of climbing. No stress, intevals, etc. I seemed to loosen up a bit after some time and completed just fine. Immediately iced after and then heat pads this afternoon. All feels pretty good. Will ride easy again tomorrow. And if all goes well over the weekend I will start back in strength classes and OS rides slow and easy starting next week.
Had a great ride with the gorilla today. I moved FTP from Tues to today and VO2 to tomorrow, so schedule a bit off this week. Did 2x15' @ 1.02, 1.0. Second set I had a burp in the ERG mode so I had to compensate for the next 8 minutes. I have been ramping up these intervals from lower zone 4 finally to FTP over the last few weeks. Actually errantly set my TP wko too high and was 5-6 W over FTP, but managed to hold it together. All these hard efforts by this group on here are inspiring mojo.
I followed @Scott Dinhofer and @Paul Curtin lead with the crush intervals. The plan was 10 but the puke factor was high and I managed 8x1' (2') @ 1.6 to 1.7. Actually the intervals were closer to 55 seconds. Then I did 24' at zone 3.
Its great seeing all this strong work getting done!
Work has been crazy busy and is picking up. so I did not have the mental or physical strength to workout on Tuesday and Wednesday. So I did the Tuesday Bike on Thursday. I wanted to get the hard and long Zone 4 and push out myself for a longer ride. It was nice.
I am excited to test to see how things have improved.
I followed @Scott Dinhofer and @Paul Curtin lead with the crush intervals. The plan was 10 but the puke factor was high and I managed 8x1' (2') @ 1.6 to 1.7. Actually the intervals were closer to 55 seconds. Then I did 24' at zone 3.
Its great seeing all this strong work getting done!
@Derek- 1.6 to 1.7 IF, are you using NP or AVPR? That is awesome either way!
@Jeff - I am amazed as well! For the VO2, the numbers above 1.2 are just hard to achieve for me. I averaged 1.31 for the VO2 intervals and am happy if I can get 1.0 for all the FTP/LTHR intervals!
I had a big day on the bike. Total time was 3:15 at 261 TSS. Started with a 22 mile Zwift race, then easy Z1-Z2 ride and ended with a 28 mile/90 min Zwift ride at .90 IF. Zwift makes the time fly by.
Comments
Happy riding this week everyone!
https://www.strava.com/activities/1427452570
I must say that I missed the "Ride-ons", the discord conversation, and the power ups from Zwift, but being outside was nice again. I noticed that my Zwift numbers didn't translated to the road as I was expecting. I noticed my HR spiked faster and harder that in Zwift and I am crediting that to the steep nature of this hills; on the descents I couldn't go as fast as I wanted since the road was very slippery and I had be on the brakes for the most part; while on the flats I was doing pretty much the same as in Zwift (both in speed and HR). I must also mention that I do not weight dope on Zwift - I ride at my current weight.
Adding all up I was expecting to average somewhere between 17-18 mph and the result was around the 15 mph mark. Does this looks similar to some of you? or does your Zwift to real life gap is much closer? I'm aware of the obvious differences (traffic, stop lights, wind, road conditions, etc.) but yesterday I was riding on closed roads so I didn't had to face the constant stop-and-go.
I know this is only one ride with a very unique set of conditions so its impossible to draw a solid conclusion based on a single ride, but I am wondering if we can expect on race day similar numbers to those we achieve indoors?
https://zwiftinsider.com/zwift-speeds/
https://www.strava.com/activities/1428196827
TrainingPeaks said I did them as 1.06 and 1.07
2x15@ .95 & .95
https://www.strava.com/activities/1429211810
Redemption for yesterday's snafu
1x15 @ 1.01
1x13.5 @ 1.00 (trainer locked up tight for 1.5')
https://www.strava.com/activities/1429186013
3x12' done
1-244NP 150AHR 160MHR
2-250NP 158AHR 167MHR
3-254NP 161AHR 169MHR
the Gorilla came into the room with a few minutes left in the 2nd interval and took a couple of swipes at me, in the 3rd interval he came at me harder and harder... he left bruised, for sure!
HR was a little elevated but otherwise it was the normal gorilla fight. Intervals were 1.01, 1.01, 1.0.
Secs/NP IF target is 1.7 x FTp which is 248 = 421
59 421 1.70 https://www.strava.com/activities/1431235897/analysis
56 420 1.69
49 405 1.63
49 410 1.65
52 387 1.56
39 407 1.64
52 407 1.64
46 407 1.64
49 410 1.65
52 400 1.61
2x 8x60/40 @ 1.33 & 1.31 averages
#'s 14 & 15 were downright brutal, requiring a little extra rest.
https://www.strava.com/activities/1431902529
I managed to get in the 3 X12'(3')@z4 Tuesday and another 20mi @Z3 after work.
Today it was 3[5X1'(1')+1] then 3X1'(1') all at Z5 IF about 1.2-1.5 for a total of 18' of hard hammering. Seriously hungry all day!
@Derek - 3 X 12' at an IF of 1.0 with a cold is some serious dedication. Impressive!
Still a bit sore from my fall last week shoveling snow and tearing my lower abdomen. I have had my Big Boy Pants on and been resting. No riding or strength and conditioning classes. Just day-to-day work and household admin. Slowly feeling better.
Today I did an easy-peasy 20 miles through London on Zwift. ~1,200 feet of climbing. No stress, intevals, etc. I seemed to loosen up a bit after some time and completed just fine. Immediately iced after and then heat pads this afternoon. All feels pretty good. Will ride easy again tomorrow. And if all goes well over the weekend I will start back in strength classes and OS rides slow and easy starting next week.
~ Starkles
I followed @Scott Dinhofer and @Paul Curtin lead with the crush intervals. The plan was 10 but the puke factor was high and I managed 8x1' (2') @ 1.6 to 1.7. Actually the intervals were closer to 55 seconds. Then I did 24' at zone 3.
Its great seeing all this strong work getting done!
I only got 1.03 for the 60/40 this morning and I almost popped all over the floor on the last 3.
I am excited to test to see how things have improved.
2x12 @ 1.00 & .98
https://www.strava.com/activities/1433163652
@Derek- 1.6 to 1.7 IF, are you using NP or AVPR? That is awesome either way!
Tues: 3X12'(4') @ .99, .99, .98 Last one tough.
Thurs: 2X8X1'(30") most @ 1.3ish. Was just a little conservative to be consistent.
Sat: 3X12'(5') sweet spot @ .89, .89, .90 Zn3 time more Zn2ish for 2:15:00 total time.
3 x 1'(1')@ Z5; then 3 x 12'(3') @IFs .91, .98, ,97, .93, .96. AVHRs all in the Z4, so this is not over-reaching!
Got back to normal temps of low 30's in the morning so I'm back to indoor drainer workouts!
Now to do a brick today so I can get in a little run for my "run comeback".