The Indoor Riding/ Zwift/ TrainerRoad etc. Thread

[Junglist]

Anyone else's tickr take an age to pair and get signal etc?

It has been pairing just fine with TR for me - I assume battery life etc is all good?

Could decide whether to take a chance in the gaps of rain... it looked like the sun was coming out around 9am, but before I could even get my bib tights out, it was raining again to I decided to spend a couple of hours on the Kickr and did Accelerate to Elevate. I couldn't understand how it was marked as a completed route, but I had no time for the Alpe in Strava, then I remembered when I was unlocking the Tron bike, I recorded Zwift when out on real world rides I would then delete the Zwift ride from Strava, so as not to double up on mileage.

So, this would be my first proper trip up the Alpe. I managed 1:15:56, which although slower than almost anyone else I follow on Strava, I wonder how many of them weigh 95kg!?

Interesting to compare to the real climb -

Alpe du Zwift - 1:15:56 @ 237W or 2.49W/kg
L'Alpe D'huez (Full) - 1:22:08 @ 279W or 2.77W/kg

Good time! Though I should probably do the same 'cheat' for the Tron bike. Still got ~8km to do but I haven't been on Zwift for a month or so now. Too lazy to set up Zwift and TR at the same time because on the longer rides I just watch TV instead.

I need to do that accelerate to elevate route as I actually think out of all the ADZ routes (ignoring the other ones with multiple climbs) it actually looks the most enjoyable as gives a good chance to warm up. You're not far off my best time, ~74 minutes, but you have about 10kg on me so really you're faster than me - which isn't a big shock with the amount of big rides you do!

Haven't done ADZ in anger in a year so I wouldn't mind doing it again. Last few times I've done it I've done with a friend and just used them to make sure I can talk all the way up so I know it wasn't too hard

 

[Vandle]

Just done Zwift Games Race 1 in cat C. Good course, a few smallish rolling hills and the Zwift KOM. Twice. Finish is 3.5km after the second climb. Managed to stay in the lead group from the start but just had nothing left for the sprint to the line. Should have kept the drafting power up but used it straight after the last climb to recover in order to have some juice left for the final sprint so that plan wasn't exactly flawless. Ended up 6th, 1.3secs behind the winner.

 

[SoliD]

Is that your heart rate sensor?

My Coospo one took ages yesterday since the latest update. Glad it's not just me.
Showed as connected but no reading.

yeah, seems to take 20-30s then another 10 to get an actual reading.

 

[BurningHorizons]

Drop in FTP due to lack of focus in workouts and little outdoor rides due to weather. To increase general fitness and power, going to do the Zwift "TT Tune Up" program due to time constraints and the generally shorter workout lengths compared with, for example, "Build Me Up". If I do get further free time, I'll just complement with z2 which will benefit longer outdoor road rides later in the year. I have good base fitness and a mix of road and MTB when not indoors. Any other workout/plan recommendations?

I completed "TT Tune Up" the other day. I really enjoyed it and nailed all the sessions apart from the "Power Intervals" sessions in the latter weeks which were too hard. Nice 2.7-3.0w/kg improvement. I still managed to mix in a few outdoor rides and a bit of running too. Now going to give racing a go and mix in key workouts. Then hopefully outdoors will become the norm as the weather improves and evenings become lighter.

 

[Syla5]

Absolute complete newbie to anything cycling, ive just gotten myself setup with an indoor trainer and zwift, but im clueless as to where to start training wise and how to fit it in to my normal training routine where i am lifting 4 times per week and going for a brisk paced (5.5-6.5km) 1 hour walk most days. The intention is for some zwift rides to replace some walks, and potentially switch up the lifting to 3 days per week.

Does anyone have any recommendations of good beginner plans along the lines of running style couch to 5km plans maybe or suggestions of where to start, and maybe how to spread out my training week?

 

[UTmaniac]

Absolute complete newbie to anything cycling, ive just gotten myself setup with an indoor trainer and zwift, but im clueless as to where to start training wise and how to fit it in to my normal training routine where i am lifting 4 times per week and going for a brisk paced (5.5-6.5km) 1 hour walk most days. The intention is for some zwift rides to replace some walks, and potentially switch up the lifting to 3 days per week.

Does anyone have any recommendations of good beginner plans along the lines of running style couch to 5km plans maybe or suggestions of where to start, and maybe how to spread out my training week?

That reads like you are very new to cycling for fitness, in which case I'd say hold off doing a training plan for now and maybe just do a baseline "ramp test" to see where you are starting from.

Do other Zwift stuff for at least a month like routes, group rides and try races/TTs (sign up to www.zwiftpower.com for competitive stuff as well as www.zwiftracing.app ).

Sign up to www.intervals.icu (donate-ware) for good data stats after you input your info in settings.

 

[Sinbad2000]

That reads like you are very new to cycling for fitness, in which case I'd say hold off doing a training plan for now and maybe just do a baseline "ramp test" to see where you are starting from.

Do other Zwift stuff for at least a month like routes, group rides and try races/TTs (sign up to www.zwiftpower.com for competitive stuff as well as www.zwiftracing.app ).

There are zwift plans for beginners as well - that's how I started. I did the FTP Builder plan as my first plan.
They all start with a ramp test to set your ftp...

 

[Syla5]

That reads like you are very new to cycling for fitness, in which case I'd say hold off doing a training plan for now and maybe just do a baseline "ramp test" to see where you are starting from.

Do other Zwift stuff for at least a month like routes, group rides and try races/TTs (sign up to www.zwiftpower.com for competitive stuff as well as www.zwiftracing.app ).

Sign up to www.intervals.icu (donate-ware) for good data stats after you input your info in settings.

Yes very new as in I've literally done the intro to zwift ride and the zwift first workout and thats it for cycling related training ever. I have a good track record of training consistency with my lifting and walking, the idea of free riding and no structure concerns me though, if i dont have a plan i struggle to just "go with it".

 

[BurningHorizons]

It sounds like workouts are going to be your thing. As you're new to cycling, I'd do a ramp test, then FTP builder plan. Repeat. See how that fits into your lifting. If your setup is on the PC, you can download the plans and do them at your leisure, rather than a fixed schedule. Once you've gone through FTP builder plan a couple of times, trying something a little more advanced. Always begin a plan with an FTP test. Make sure you have plenty of ventilation, fans, consider a dehumidifier, and towels.
Perhaps also try a couple of races, and pace partner rides (you ride in a group with a bot, so doesn't feel so much like free-riding).
Weights and cycling can be very complimentary. You'll can probably do less z5+ work on the bike and use it more for z2 and aerobic capacity.

 

[AndyCr15]

I did the FTP Builder plan as my first plan.

This was where my mind went too...

 

[PikeyPriest]

Just done Zwift Games Race 1 in cat C. Good course, a few smallish rolling hills and the Zwift KOM. Twice. Finish is 3.5km after the second climb. Managed to stay in the lead group from the start but just had nothing left for the sprint to the line. Should have kept the drafting power up but used it straight after the last climb to recover in order to have some juice left for the final sprint so that plan wasn't exactly flawless. Ended up 6th, 1.3secs behind the winner.

Nice time and race! I was holding on to the front group (barely at about 30th) when going in to the flat section before the last KOM and the laptop crashed. I can’t face trying again as the pace was just ridiculous throughout. Zwift only kept some of my stats but had average Hr of 164 and max of 188 from the KOM.

 

[wonko]

Just done Zwift Games Race 1 in cat C. Good course, a few smallish rolling hills and the Zwift KOM. Twice. Finish is 3.5km after the second climb. Managed to stay in the lead group from the start but just had nothing left for the sprint to the line. Should have kept the drafting power up but used it straight after the last climb to recover in order to have some juice left for the final sprint so that plan wasn't exactly flawless. Ended up 6th, 1.3secs behind the winner.

Nice time and race! I was holding on to the front group (barely at about 30th) when going in to the flat section before the last KOM and the laptop crashed. I can’t face trying again as the pace was just ridiculous throughout. Zwift only kept some of my stats but had average Hr of 164 and max of 188 from the KOM.

Did the Cat A race this afternoon - savage from start to finish. Couldn't quite keep with the lead group up the KOM and it left two of us holding the gap to those behind. Ended up 15th on ZP, with nudges to the power curve and Garmin's VO2max estimate so pretty much on the limit. Legs really aren't feeling too happy at the moment...

 

[Vandle]

Nice time and race! I was holding on to the front group (barely at about 30th) when going in to the flat section before the last KOM and the laptop crashed. I can’t face trying again as the pace was just ridiculous throughout. Zwift only kept some of my stats but had average Hr of 164 and max of 188 from the KOM.

I had pretty much the same HR as that. That total elevation is just about my absolute max. Anything more than that and I'm finishing mid pack. Anything less than that and I'm on or near the podium usually. I really need to try and improve that kick of power in the last 200m.

 

[Vandle]

Did the Cat A race this afternoon - savage from start to finish. Couldn't quite keep with the lead group up the KOM and it left two of us holding the gap to those behind. Ended up 15th on ZP, with nudges to the power curve and Garmin's VO2max estimate so pretty much on the limit. Legs really aren't feeling too happy at the moment...

Cat A winner in my race last night did it in 34:08. Blistering. I did a 40:29. Zwift power has me 4th.

 

[wonko]

Cat A winner in my race last night did it in 34:08. Blistering. I did a 40:29. Zwift power has me 4th.

Well done on the 4th!
Your Cat A racers clearly weren't trying - the winner of the race I was in finished in 33:13.

 

[PikeyPriest]

Well done on the 4th!
Your Cat A racers clearly weren't trying - the winner of the race I was in finished in 33:13.

The B race I was in before crash had a winning time in the low 36 minutes. Can’t really compare as the draft is not the same though.

Do the A racers think the cat limits should change? It does seem that B cat will have 150 entries to 15 in A.

 

[UTmaniac]

Nice time and race! I was holding on to the front group (barely at about 30th) when going in to the flat section before the last KOM and the laptop crashed. I can’t face trying again as the pace was just ridiculous throughout. Zwift only kept some of my stats but had average Hr of 164 and max of 188 from the KOM.

I got really lucky with my stage one attempt, didn't realise my Surface Pro was using battery instead of being connected to electricity during race, turned itself off less than 5mins after finish line.

Not that my time was any good, just under 44mins, pen D leaders around 42mins20secs, paid penalty for racing outside of UK prime time so small lead pack plus my legs not being good (think we've had mild lurgy over weekend).

Don't forget that unusually, Zwift Games has catch-up events 18th to 31st march iirc.

 

[robj20]

I couldn't get the companion app to connect to my session last night. Sure this latest update has broken a few things.

 

[wonko]

Do the A racers think the cat limits should change? It does seem that B cat will have 150 entries to 15 in A.

I don't take the racing too seriously, and only do it for the fun and extra motivation. So I'm probably not the best person to ask, but a few thoughts on non-league races are:
- Cat A is already a very broad church in terms of ability, and also seems to have more than it's share of 'flattered by Zpower' users, miscalibrated trainers and (dare I suggest) weight dopers that can mess up races. On the plus side, there aren't sandbaggers like in other categories
- There were 53 starters in A yesterday, with 31 finishers on ZP. That's for a popular Zwift organised event at 1700 which is a pretty accessible time. That's a lot more than most events, and it does seem that the latest Cat Enforcement changes has moved some lower As into cat B.
- If you aim for a race with, say, 5 or 6 already registered, there's no guarantee that any will actually turn up. Unless you aim for a very popular event, the chances of being in a group that can properly race each other can be fairly low.

So it seems obvious that A races need more people in them (and moreso when the weather is good), but I doubt that changing the category criteria alone will properly fix the problem. The long-awaited results-based ranking system should help generally, but although the 'top pen' may end up with more riders, it would also have a greater spread of ability such that the racing for current A's isn't any better.

Another option would be to have fewer but better populated races, but that relies on users being more flexible on being able to ride at non-preferred times. It would also impact other categories too (unless maybe there was a way to only have the A events less often).

Sorry - that's more of a ramble than I intended!

 

[PikeyPriest]

I don't take the racing too seriously, and only do it for the fun and extra motivation. So I'm probably not the best person to ask, but a few thoughts on non-league races are:
- Cat A is already a very broad church in terms of ability, and also seems to have more than it's share of 'flattered by Zpower' users, miscalibrated trainers and (dare I suggest) weight dopers that can mess up races. On the plus side, there aren't sandbaggers like in other categories
- There were 53 starters in A yesterday, with 31 finishers on ZP. That's for a popular Zwift organised event at 1700 which is a pretty accessible time. That's a lot more than most events, and it does seem that the latest Cat Enforcement changes has moved some lower As into cat B.
- If you aim for a race with, say, 5 or 6 already registered, there's no guarantee that any will actually turn up. Unless you aim for a very popular event, the chances of being in a group that can properly race each other can be fairly low.

So it seems obvious that A races need more people in them (and moreso when the weather is good), but I doubt that changing the category criteria alone will properly fix the problem. The long-awaited results-based ranking system should help generally, but although the 'top pen' may end up with more riders, it would also have a greater spread of ability such that the racing for current A's isn't any better.

Another option would be to have fewer but better populated races, but that relies on users being more flexible on being able to ride at non-preferred times. It would also impact other categories too (unless maybe there was a way to only have the A events less often).

Sorry - that's more of a ramble than I intended!

I think you are right. The number in A is an issue in itself, but when you get those with 5w/kg ftp and above there really is no way to compete on the hills. The low A numbers and spread mean that it can be a challenge to get a good group.

I am getting towards the upper B group and there seems to be several strong riders top of category in most events. I do wonder how many would cat up if we had some 22min iTT events. Maybe the results based cats might means some lower As to give slightly higher numbers and stop people avoiding 20 minute or 5-6 min hard efforts.