The Indoor Riding/ Zwift/ TrainerRoad etc. Thread
- Thread starter randomshenans
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Never had issues here with crashes other than scaling on 4k display.
Soldato
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Just create a part where ERG isn't enabled? Then just sprint to your hearts content.
this is the way..
Associate
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Definitely. Sprinting every bend of the alp descent is quite fun!
My sb20 isnt fast enough for the erg changes, I squeeze this breaks to force high resistance instead.
Bikes gearing won't do it, and that Zwift Cog I got feels like crap just feels wrong using the virtual shifting.
Is it, my FTP is arrive 240w at the minute which I don't think is that high. But out mountain biking I regularly get up close to 1000w for a couple of seconds.
Rouvy have brought in a feature where you can film your ride and create the route to ride it virtually and share it on the platform. Pretty cool. I'd assume it copies the gradients too otherwise whats the point.
I did a trial of it last year, it has one of my usual routes and probably most popular on it already. https://www.strava.com/routes/86829 I liked it but found the lack of other people and structured race options a bit of a let down, especially in my time zone.
rouvy.com
I did a trial of it last year, it has one of my usual routes and probably most popular on it already. https://www.strava.com/routes/86829 I liked it but found the lack of other people and structured race options a bit of a let down, especially in my time zone.
ROUVY Route Creator: Upload, share custom routes | ROUVY
Create your own indoor cycling route with the ROUVY Route Creator! This unique tool utilizes cutting-edge AR technology to enable user-created routes on ROUVY.
I thought I saw that 3 or 4 years ago? Or am I mistaken? I seem to remember uploading something very simple, just to see how it works.
Yeah I think you could upload your route but not with camera footage too. The youtube vid on the link is only 2 weeks old.
Bit of a strange one here guys. I find that when I do a Z2 workout, I quite often feel it more the next day than when I do an intervals session. Currently my Z2 trainer rides generally look like so:
Start at 185w and over the first 15-20 minutes ramp it up to 200w. Sit there for the rest of the 1.5 hours. I usually don't do any sort of spin down at the end.
Yesterday I did a steady state session:
15 minute warm up from 150w-220w
2 blocks of 27 min at 295w with a 10 min rest between blocks
10 minute warm down from 180w to 130w.
Whatever way you look at it, the work done in the interval session was a lot higher.
~1000kcal vs ~1300kcal
both ~90 minutes
The main differences are that I usually try and do the intervals during the day as I find it interrupts sleep a lot vs doing the Z2 in the evening. The only other part is the ramped warm up/down.
Has anyone else found this? I am assuming its a combination of the warm down and the time of day ie. I move around a lot more after the interval session which helps my legs recover.
Start at 185w and over the first 15-20 minutes ramp it up to 200w. Sit there for the rest of the 1.5 hours. I usually don't do any sort of spin down at the end.
Yesterday I did a steady state session:
15 minute warm up from 150w-220w
2 blocks of 27 min at 295w with a 10 min rest between blocks
10 minute warm down from 180w to 130w.
Whatever way you look at it, the work done in the interval session was a lot higher.
~1000kcal vs ~1300kcal
both ~90 minutes
The main differences are that I usually try and do the intervals during the day as I find it interrupts sleep a lot vs doing the Z2 in the evening. The only other part is the ramped warm up/down.
Has anyone else found this? I am assuming its a combination of the warm down and the time of day ie. I move around a lot more after the interval session which helps my legs recover.
Soldato
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What's your estimated FTP, 335ish?
Is that z2 power session keeping your heart rate in z2 (81-92%), using your estimated Lactate Threshold Heart Rate as the top of your heart z4?
335 would put your 295 interval session at the top of your power z3.
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I wish my FTP was that high. Its about 305. Well, I don't know what it is now but it was 305 when tested about 2 months ago. I am about to do another one in the next few days and I reckon it might be 315-320. This is also using a ramp test so lets be honest, its overestimating my real FTP by a bit but I have found that workouts based on my ramp test FTP work pretty well.
In my Z2 workouts my HR is at 120-130 and my max HR is about 190.
Soldato
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My guess is that the z2 aerobic ~1.75 hours is perhaps showing up that you are anaerobically strong in your ramp tests, knaxckering you a bit more.
75% of Ramp test results always used to inflate my FTP by ~10% compared to 95% of a 20min effort.
Yeah, FTP is just a number at the end of the day and people get very very grumpy about it online which I find very funny seeing how its not actually an absolute number for anything. Its not your 1 hour power, its biased depending on your strengths and weaknesses and how you test it etc. Its another one of those numbers, a little like BMI which works pretty damn well for a massive percentage of the population but because it doesn't work for a tiny sub-set they try to throw the whole thing out with "akshually its...". As I said earlier, the ramp test works well enough for what I use FTP for. I'm not quite as wussy as the likes of @Junglist when it comes to FTP test, I don't mind the ramp test. I feel like I would have to probably train the 20 minute effort to be able to actually pace it.
Just as an aside, the 2 sessions I was referencing in the original post were the same length. So 1.5 hours. 1.5 hours of solid 200w basically vs 1.5 hours of 54 minutes at 295w and the rest was at somewhere between 120w and 220w depending on whether it was warm up/down/rest interval. I'm not sure if I am biased towards anaerobic efforts to be honest.
We’re not machines, if you stress a machine the same amount each time you’ll get the same result. There are far more variables to us. What sometimes can be perceived as a harder workout doesn’t fell it and vice versa.
I don’t work a 9-5 and have no kids, so have the time to be as active as I like. I do all kinds of things during the week mostly bike riding and weight training with some weightlifting. At least 10 sessions per week and rarely under 12,000 steps per day.
Sometimes I’m knackered, sometimes I feel 20 years younger. I can do a bunch of front squats and not walk properly for days, do a 160km ride and not feel it the day after. There doesn’t seem to be much rhyme or reason to it. I have tracked my days with whoop and Garmin for years, measured my calories in, tracked my sleep, had alcohol free periods, cut sugar completely, tried a high carb diet, cycled on and off supplements and have come to the realisation, especially as I’m getting older that I should push hard when feeling good and hold back when I’m not. That’s about it.
I don’t work a 9-5 and have no kids, so have the time to be as active as I like. I do all kinds of things during the week mostly bike riding and weight training with some weightlifting. At least 10 sessions per week and rarely under 12,000 steps per day.
Sometimes I’m knackered, sometimes I feel 20 years younger. I can do a bunch of front squats and not walk properly for days, do a 160km ride and not feel it the day after. There doesn’t seem to be much rhyme or reason to it. I have tracked my days with whoop and Garmin for years, measured my calories in, tracked my sleep, had alcohol free periods, cut sugar completely, tried a high carb diet, cycled on and off supplements and have come to the realisation, especially as I’m getting older that I should push hard when feeling good and hold back when I’m not. That’s about it.
Oh I know but this is a very clear pattern for me. Its not a case of randomly Z2 workouts are creating more fatigue, its pretty consistent. I think its likely just due to the times I do the different workouts and the quality of active recovery I get for them.
Soldato
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I don't do it as often on zwift as I do running to notice, but longer zone 3 running often really fatigues my joints
I've tried it a few times, but it can't use my zwift cog virtual shifter yet, but hopefully in the future, you have to use the phone app or in game buttons to change gear currently, fine for basic riding but not when pushing it. Will stick to zwift for now, despite it being so pricy now.