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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 11-10-17, 01:07 PM   #1
ill.clyde
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So ... Zwift workout plans?

Anyone use them?

I did my FTP test this morning, and would like to settle into a training routine rather than just "riding around" because all too often I get complacent and am content to just pedal around and not necessarily push myself.

Thoughts? Any favorite workouts or training regimens?
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Old 11-10-17, 06:32 PM   #2
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Anyone use them?

I did my FTP test this morning, and would like to settle into a training routine rather than just "riding around" because all too often I get complacent and am content to just pedal around and not necessarily push myself.

Thoughts? Any favorite workouts or training regimens?
I haven't as of yet - mainly just riding around, although I pick routes that have more and more climbing to make it harder. I do push for the sprints. Have not yet done my FTP yet.

At the moment I am fighting off bronchitis - nearly back to normal, but my stamina is still pretty weak. It was 2 weeks ago that I came down with the (*& thing. I am thinking of trying a single lap of the flat route just to see how it feels.
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Old 11-10-17, 10:49 PM   #3
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I like the GCN ones for a really good workout. When short on time i like daves training ride.
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Old 11-11-17, 01:47 AM   #4
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I keep meaning to start a "regimen" and keep JRA instead. Oddly, after the first 100 meters of pedaling when somebody passes me, the ol' "oh no you don't" instinct kicks in and I get to chasing. My indoor "rides" have been much harder than my usual out door rides. Go figure. The TSS doesn't really seem to reflect it though.

I need to hit level 10 so I can get in that damn jungle though. Should hit 9 tomorrow and then 10 by the end of next week, and then I can get back to riding up the little hill they call a mountain.
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Old 11-11-17, 12:02 PM   #5
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I need to hit level 10 so I can get in that damn jungle though. Should hit 9 tomorrow and then 10 by the end of next week, and then I can get back to riding up the little hill they call a mountain.
I am a lowly level 4 - being benched for the past 2 weeks has slowed me down a lot .
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Old 11-12-17, 02:55 PM   #6
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Level 5 today ... Tried to do a group ride today, got logged in late and couldn't latch on, so I did 17 miles basically just riding around.
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Old 11-14-17, 04:21 AM   #7
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Try Group Workouts

I've started to mix Zwifting in now that it has gotten colder (and rained more on weekends) here in the Washington DC area. I've been enjoying the new Group Workout feature. Some are fully automated where there is no ride leader and the instructions just come up on screen but others have a leader and you can watch/listen to them on Facebook Live.

I tend to try to alternate high cadence workouts and higher power workouts. I just did a Sweetspot Training group workout, the short version - 5 minute warmup, 40 minutes alternating in 5 minute segments between 90% and 85% of FTP., 5 minutes cooldown That was challenging.

The group workouts reduce the boredom level a bit for me, compared to the individual workouts you can choose from the opening drop down menu. Last winter I also tried some of the races - those are essentially long FTP tests - pedal as fast as you can for 45 - 60 minutes, with an incentive to keep pushing via the results! I think I'll do that again this winter.

For my "just riding around" I try to do the hilly climbing routes to mix that kind of training in.

Last winter was my first on Zwift - by March I was in better shape than I usually am in June!
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Old 11-14-17, 09:21 AM   #8
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I've started to mix Zwifting in now that it has gotten colder (and rained more on weekends) here in the Washington DC area. I've been enjoying the new Group Workout feature. Some are fully automated where there is no ride leader and the instructions just come up on screen but others have a leader and you can watch/listen to them on Facebook Live.

I tend to try to alternate high cadence workouts and higher power workouts. I just did a Sweetspot Training group workout, the short version - 5 minute warmup, 40 minutes alternating in 5 minute segments between 90% and 85% of FTP., 5 minutes cooldown That was challenging.

The group workouts reduce the boredom level a bit for me, compared to the individual workouts you can choose from the opening drop down menu. Last winter I also tried some of the races - those are essentially long FTP tests - pedal as fast as you can for 45 - 60 minutes, with an incentive to keep pushing via the results! I think I'll do that again this winter.

For my "just riding around" I try to do the hilly climbing routes to mix that kind of training in.

Last winter was my first on Zwift - by March I was in better shape than I usually am in June!
Haven't tried the group workouts yet, but I totally see what you're saying. Would like to try one of those soon.

I'm definitely hoping, and really planning, to be in better shape come spring than I have been in a long time.
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Old 11-16-17, 03:22 PM   #9
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I've done the first two "tour de zwift" rides now and those wrung me out pretty good. They're billed as rides, not races but everybody takes off like a scalded cat and of course, you want to maintain draft benefits for as long as possible so.....

Got the third episode tonight but it's flat. Not so much of a fat boy penalty, woo hoo!
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Old 11-16-17, 03:42 PM   #10
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I've done the first two "tour de zwift" rides now and those wrung me out pretty good. They're billed as rides, not races but everybody takes off like a scalded cat and of course, you want to maintain draft benefits for as long as possible so.....

Got the third episode tonight but it's flat. Not so much of a fat boy penalty, woo hoo!
Thought about doing those rides, but didn't get to it.

I've found that even the "rides" are hard pushes ... Not that that's a bad thing, but when you're billing a ride as a 2.0 w/kg ride, and I'm doing 2.5+ and getting spit out the back ...

Granted, there's only so much the leaders can do, but still.
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Old 11-20-17, 08:32 AM   #11
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I do coached workouts at a cycling studio, so I tend to “JRA” on Zwift and just do whatever it is I feel like doing. While I don’t have any specific regimen tips— I find Zwift programs like the 4wk FTP Builder too intense, with its everyday rides— I can say that, based on my coached workouts at PowerCycling studio, I appreciate programs which include RPM targets as well as power targets. I find that learning how my body responds to the cadence/power combo has been a great benefit and definitely made me a better, faster rider. I also like having that RPM number to focus on beyond just the wattage number. I’d recommend giving a serious look to programs which include both types of workout targets (simultaneously, e.g. “minute 10 - minute 20: 200w - 230w @ 85rpm - 90rpm”).
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Old 11-20-17, 07:48 PM   #12
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I mainly just ride around myself, but I gradually pick the more hilly routes and less of the flat routes. In the long term, I would eventually like to do the Watopia KOM, but I will have to build up to that. The next step I think is to ride up to the German village and then back again - that's roughly half the KOM.

During the week, my rides are usually 30-45 minutes or so - that fits with my schedule.

I still need to achieve level 10 so I can do the jungle. Although it sort of seems like I can just manually enter turns and go up there whenever I like.
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Old 11-20-17, 09:02 PM   #13
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I still need to achieve level 10 so I can do the jungle. Although it sort of seems like I can just manually enter turns and go up there whenever I like.
I don't know that you can manually navigate to the Jungle, but you can ride there on a group ride or workout.
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Old 11-21-17, 08:43 AM   #14
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I don't know that you can manually navigate to the Jungle, but you can ride there on a group ride or workout.
Correct ... you can ride the Road to Ruins if you're part of an organized ride that takes the route (there's one I know of today) or a group workout that goes that way.

Otherwise, you need to attain Level 10 before you can even enter it.
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Old 12-02-17, 01:13 PM   #15
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The next step I think is to ride up to the German village and then back again - that's roughly half the KOM.
Made it to the German village today - about 50m more elevation than before. It seemed *slightly* easier than the last time. Having never ridden lots of hills like this before, part of the trick is learning how to find a sustainable pace.

Next step is the medieval castle, which will be roughly another 50m in elevation (about 200m in altitude). And after that I don't know - depends on how I feel. The whole Epic KOM is at 373m in altitude.

I have my challenge set to the Everest challenge - once I climb 28K feet, I get the Tron bike. But that could take a while to get there.
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Old 12-02-17, 09:44 PM   #16
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Made it to the German village today - about 50m more elevation than before. It seemed *slightly* easier than the last time. Having never ridden lots of hills like this before, part of the trick is learning how to find a sustainable pace.

Next step is the medieval castle, which will be roughly another 50m in elevation (about 200m in altitude). And after that I don't know - depends on how I feel. The whole Epic KOM is at 373m in altitude.

I have my challenge set to the Everest challenge - once I climb 28K feet, I get the Tron bike. But that could take a while to get there.
Yeah the Everest challenge is massively difficult. I am doing the CA challenge first. Good motivations though
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Old 12-03-17, 06:39 AM   #17
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Friendliest sub-forum at this site... almost makes me want to be 20 lbs. heavier to qualify.

I am going to start making my own routine. I came to learn I detest the ERG mode during my FTP test and I plan to redo it in sim mode, but to keep things simple for now, I just use things like no-chase days, chase days, hill days, "Mountain Mondays" (first one tomorrow... mama!).

I will eventually make my custom plan the way I did 25 years ago - you add up your available hours and then see how your zone workouts will fit in and then be adjusted as weeks go by. I learned from a great book and I wish I still had it.

I know I enjoy, er perform intervals during the week too. I do like my "one on, one off's" or 30/30's with RPM changes.

I advise you to do the Volcano achievements (5,10 laps) later in your quest when you need the 3000 points to advance. These achievements paid huge rewards and can shoot you into the next level.

Last, If anyone is looking for riding partners in Zwift, please send a PM and maybe we can form a small group. Riding with others in a small group is quite fun. I just don't see the draw of riding in those huge cluster groups.

Oh, I think I will be level 11 soon.

Best wishes,
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Old 12-03-17, 07:58 AM   #18
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Since my trainer is not interactive (only connects speed/cadence and HRM), I've been doing the structured workouts trying to maximize cadence for the Wattage specified. Difficult, but not impossible, to participate in group rides where my trainer's resistance isn't controlled. Maybe I'm missing something. I'm still looking for some "how tos" in using Zwift

I'm pricing out some more connected trainers. Recommendations welcome.
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Old 12-03-17, 08:32 AM   #19
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I advise you to do the Volcano achievements (5,10 laps) later in your quest when you need the 3000 points to advance. These achievements paid huge rewards and can shoot you into the next level.
Not a bad idea.

When I was riding up to the German Village, I had a Kickr glitch where it briefly reported that I was putting out 2000W. Not enough to help with the ride or anything - it was only one or two data points, but Zwift went nuts and I got all kinds of "achievements" and extra credit. About 900 points or thereabouts. I still have no idea why the Kickr did this - perhaps it was an ANT glitch.
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Old 12-03-17, 07:22 PM   #20
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Since my trainer is not interactive (only connects speed/cadence and HRM), I've been doing the structured workouts trying to maximize cadence for the Wattage specified. Difficult, but not impossible, to participate in group rides where my trainer's resistance isn't controlled. Maybe I'm missing something. I'm still looking for some "how tos" in using Zwift

I'm pricing out some more connected trainers. Recommendations welcome.
When using a "dumb" trainer, I am told that the trick with Zwift is to shift into a higher gear. Basically Zwift is trying to guess the number of watts, and it uses a curve that is specific to your trainer. So by shifting up, it makes you burn more watts, and since the speed is calculated from the watts, you ultimately go faster. But I have never tried such a trainer, so I can only relay what I have heard.

As for more connected trainers, there are a lot of them out there, and I guess it depends on your budget, and whether you have a preference for wheel-on or wheel-off. Wheel-on seems to be significantly less expensive - wheel-off has other advantages. I personally have the Kickr, and I recommend it. I know there are a lot of other good ones out there that others will recommend.
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Old 12-03-17, 08:48 PM   #21
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When using a "dumb" trainer, I am told that the trick with Zwift is to shift into a higher gear. Basically Zwift is trying to guess the number of watts, and it uses a curve that is specific to your trainer. So by shifting up, it makes you burn more watts, and since the speed is calculated from the watts, you ultimately go faster. But I have never tried such a trainer, so I can only relay what I have heard.

As for more connected trainers, there are a lot of them out there, and I guess it depends on your budget, and whether you have a preference for wheel-on or wheel-off. Wheel-on seems to be significantly less expensive - wheel-off has other advantages. I personally have the Kickr, and I recommend it. I know there are a lot of other good ones out there that others will recommend.
Thanks for the input. Ideally one should be using the "terrain" of the Zwift course to determine resistance....not possible with dumb trainers. Mine is a fairly solid fluid trainer that's perfectly suitable for training, but not interactive training.

I read the DCRainmaker https://www.dcrainmaker.com/2017/10/...endations.html blog on trainers and I think I'm going to pull the trigger on the Kickr Snap. For now I'll muddle along in dumbness as Zwift makes the trainer time more palatable -- it was a lot more palatable at $10.00/month, but now it's $16.25 (tax included). Also going to explore the Bkool app to see how it compares.
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Old 12-03-17, 09:09 PM   #22
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When using a "dumb" trainer, I am told that the trick with Zwift is to shift into a higher gear. Basically Zwift is trying to guess the number of watts, and it uses a curve that is specific to your trainer. So by shifting up, it makes you burn more watts, and since the speed is calculated from the watts, you ultimately go faster. But I have never tried such a trainer, so I can only relay what I have heard.
I don't know what you're meaning by "trick," but the Zwift has an estimated wattage curve for dumb trainers which is based on wheel speed. The faster you go, the more resistance has to be overcome, ergo more watts are being produced. I don't think there is a trick anywhere in there...other than Zwift needing to get and verify, or create, estimated wattage curves for all of the dumb trainers they support.
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Old 12-03-17, 09:14 PM   #23
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Thanks for the input. Ideally one should be using the "terrain" of the Zwift course to determine resistance....not possible with dumb trainers.
It is possible: just shift gears. When the road tilts up, shift to harder gears to simulate the increased effort, and when it tips downwards, shift to easier gears.
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Old 12-03-17, 10:54 PM   #24
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It is possible: just shift gears. When the road tilts up, shift to harder gears to simulate the increased effort, and when it tips downwards, shift to easier gears.
Very true and exactly the opposite of how one would shift on the road. Training by doing things the opposite of what you should normally do is counter-productive. Sure, the ride is good and the numbers jive, but you're shifting assbackwards from how you would face ascents and descents.
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Old 12-04-17, 07:55 AM   #25
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Friendliest sub-forum at this site... almost makes me want to be 20 lbs. heavier to qualify.

I am going to start making my own routine. I came to learn I detest the ERG mode during my FTP test and I plan to redo it in sim mode, but to keep things simple for now, I just use things like no-chase days, chase days, hill days, "Mountain Mondays" (first one tomorrow... mama!).

I will eventually make my custom plan the way I did 25 years ago - you add up your available hours and then see how your zone workouts will fit in and then be adjusted as weeks go by. I learned from a great book and I wish I still had it.

I know I enjoy, er perform intervals during the week too. I do like my "one on, one off's" or 30/30's with RPM changes.

I advise you to do the Volcano achievements (5,10 laps) later in your quest when you need the 3000 points to advance. These achievements paid huge rewards and can shoot you into the next level.

Last, If anyone is looking for riding partners in Zwift, please send a PM and maybe we can form a small group. Riding with others in a small group is quite fun. I just don't see the draw of riding in those huge cluster groups.

Oh, I think I will be level 11 soon.

Best wishes,
I loathe ERG mode as well ... makes things incredibly difficult and yes, I know, it's training, but still.

I'm also doing the California challenge to start ... forget how far along I am, but I think I'm around a quarter of the way there.

I've been thinking about the Volcano achievements ... probably will tackle five laps soonish. I just reached Level 8.

I enjoy the large group rides, because it makes me push myself, but you're right, they're sometimes a pain. I'm always looking for partners as well
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