cvr My First Big Win!

https://youtu.be/XRE_Iz7ezkI?t=3891

I pop through at 1:40 right on the staircase

The Story
Ouch, this was a hard start. I set a 1km and 2 km record from the line


me passing 3

CVR "Z" points

Week 5 had only two dozens riders with 6 under the 1:10 time. Behring was first at 1:03.13 @4.4 w/kg scoring 88 points.

1. B. York         354 
2. T Cashmore  299
3. K Falck         277
4. A Kubota     274
5. J Real           234
6. Z Kryder      206
7. Behring        206
8. D Dixie        136
9. C Fortier      132
10. C Conabeare  131
11. L J Leonard   125
12. H Asperheim 120
13. Fiederwick    118
14. S Engmo       115
15. L Vere           112
16. R Elliot         100
17. L Beaumoont  96
18. I Janson          73
19. S Holmes        61
20. F Hate             61

Zee Kryder Biography

Thanks for coming. I'll tell you a little bit of who I am as a cyclist

I began Zwifting November 2016. It helped me reduce stress and ride when I couldn't leave home for long. That chapter finally ended almost a year ago. But, by then, I became addicted to indoor training and racing.

I did the 2017 Zwift Academy. I did fairly good (Two fourth place finishes and great workouts, except the sprint repeats.)

I started a weight loss group called ZwiftOff. We have weekly group rides (but not during Academy).
You can download and try them for free: ZwiftOff Workouts

At the same time, I began writing articles, mostly on health and fitness, for Zwift Insider. I love it but finding the time can be a real challenge.

Zee's Articles





I have made improvements since last year's Academy. I have a lot of racing experience. Although, I have done too much and have severely over-trained twice; last year before the Academy ended and again after 6 months of KISS Crit Series(finished in 5th place in the Europe edition and had a win in the North America race) and 3 months of  CVR races ( a head to head competition where I only won one race but second place the other 7 races or so.)

Zee's Races and Stats (My stats can't be altered, but some high numbers were from before I had an accurate power meter and I had to use a Garmin wheel sensor and estimated Z power which was off by 35-50 watts unbeknownst to me. I removed them from my Today's Plan stats and my Zwift files.) ZwiftPower scores are now only from past 90 days, so estimated power results are gone. I score in the top 20, from 8 to 12 generally. You have to choose high scoring races, if you want to earn race points (wbr events don't count) (Update 8/2019 Now I'm fighting to stay in top 100. I've cut back heavily on racing for my health as it's too much plus a lot of new girls have come in from the pro's)

I also entered and won my National Championship. It was a tough race but some other countries (like USA and England) have a lot more competition.

I am a short distance rider, think of track cycling's 500 meter and 3 Kilometer Pursuit. I specifically target goals by time ( ie 10, 20, 30, 60 seconds and 1,2,3,5,8,20 minutes pushing my max in different workouts. I am best at 1 - 5 minutes.

I have done a lot on Zwift. I helped design the Highline Road on New York (originally designed for Richmond. I agree that the glass roads are amazing, but my design is below in 'Hot Wheels' orange. Also, the Speed Wheel at the start of some time trials, the Invisible Power-Up, the World Championship races in 2018 and 2019.

I also wanted more than the sloth in the Jungle and I told Eric Min when the Jungle came out that I wanted a T-Rex. He gave me a thumbs up but I never heard anything else until the new Titan course came out. So, he surprised me with the t-Rex. (Still need that ZwiftOff jersey...waiting...waiting...wait for it.)

Currently working on Switzerland Course details for August 2020 release and a Greek Marathon Course (Sparta to Athens in all its original glory...and yes you run naked with only an olive wreath for protection...lol)

I'm a bit behind in condition for this year's 2019 Academy. But maybe I will peak in late September as coached instead of a burnout by the end of August. I still collect jerseys when possible and now have 106. (I have codes for 50 I never grabbed but i took the ones I liked already)

So, I won the top 60 second spot during the 2018 Academy and had second place in the 2 minute effort. I have to update chart. The chart above is prior to the Academy and below is the Academy results. I had a 551 in the one minute and got beat by a 243 in the 2 minute. It is hard to beat a max effort because by shooting higher, you run the risk of seizing up a few seconds before the finish.

"This is Me!"

See also My first (and only) win in CVR with Beth York
              Huge Sprint Win KISS NA (with B. Mason in 2nd)

CVR Race 3

me and Beth

Had a great CVR #3 race. Of all times, I came in 6th. I came in second in this race. It was great. Beth pushed real hard up Box Hill the second time and detached me for good. I hauled ass at the top but couldn't punch it on the downhill like I did the first time to catch her on the stairs. She beat me good, by 21 seconds. But, at least I was able to make it a race. I put in three digs to force her to catch me. She couldn't know I was going to sputter up Box Hill. It was fun to watch her replay.

One of these weeks, we'll have a sprint finish for you.

CVR Z-Points

I wanted to compare everybody doing the CVR races. CVR official points are at their site. They use a 500 rider point system and score for each zone and every category. Your score is based on top 7 races of 10. My system looks at every registered racer (cvr and others who may join in) and compares them with my own system. I am doing this without a program, so sorry if I make an error.

Scores are for the top 20 by finishing time: 20, 19, 18, etc. Each racer's race ftp is recorded. This is the first number at your race results on Zwiftpower.com and your time. The highest score (yep, we had one already) would be for fastest time (20) and that race's ftp (95% on chart) (5.0) would score 20 x 5.0 = 100. If you came in third 18 at (ftp - 3.7) = 66.6 or 67 points. (remember it is the 95% for that week's race, not your pre-race ftp. Makes sense?)This rewards hard efforts and also gives riders in a crowded race an opportunity to score more points, with a larger field to draft.

Here is the score after four races Jan 24. This will be for the 8 race series.
Some have done only 1 or 2 races. Some did not score, finishing 21 or later.

Week 4 was a long 52 kilometer effort. The 20th time was 1:25.00 with several missing points just a few seconds behind. (I didn't score at all for week four)

Week 5 had only two dozens riders with 6 under the 1:10 time. Behring was first at 1:03.13 @4.4 w/kg scoring 88 points.

Week 6 had about 50 women with 50 finishers. Come on Gals. Finish it out. No points for Real or fortier/ dixie and Falck did not race. Behring won the overall with 4.5 w/kg! 6 finished within one second in the E race. 9 got under 50 minutes.

Week 7 had a light turn-out.

Week 8 had lots of turn out. I took third best time!

1. B. York            502+36=538
2. T Cashmore     415+78=493
3. Behring            382+88=470
4. A Kubota         341+51=392
5. Z Kryder          298+61=359
6. K Falck            277+61=338
7. C Conabeare    208+50=258
8. J Real               234
9.  H Asperheim  183+35=218
10. S Engmo          166+47=213
11. K Hoel             146+56=202
12. D Dixie            136+41=177
13. L Vere              165
14. I Janson           142+19=161
15. S Deegan         79+54=133
16. C Fortier         132
17. L J Leonard    131
18. Fiederwick     118
19. K Minn           83+29=112
20. R Elliot          100
21. L Beaumoont   96
22. Otiebrab          56+20=76
23. Whiteman        72
24. S Holmes         61
25. F Hate              61
26. TB                    58
27. Lan                  56
28. E Joyner          49
29. S Hollmichel   47
30. A Lander         47
31. A Fowler        37+10=47
32. B Kreisle        37
33. C Chrystoja    34
34. G Martyn       29
35. I. Rod             27
36. F Jewell          25
37. Volebelk         25
38. Classin            22
39. K Salvatoria  17
40. Reiss            17
41. Zaubi            16
42. Freidberg      14
43. K Stange      13
44. Muldon      12
45. Styler         10
46. Burroughs  7
47. Johansson 6
48. D Solomon 6
49. Newsome     3
50. Langseth      3
51. C Parker       3
52. M Deliv          3
53. Ankers 3
54. Levendorf    3

Weight Loss Article 7

You may hate to hear the dreaded 'V' word. I'm referring to the latest dieting trend, going Vegan. There is such a push lately that most of us don't want to face the issue of the Vegan diet. "Don't try to change me!"

The Vegan Monologues

To be clear: Vegetarians do not eat meat. Vegans forgo eggs, dairy, and even honey. I have friends that are weekday vegans. This article will look at some common reasoning from both sides of the issue. You vegans don't get off easy though. There are a number of doctors with great concerns for vegan patients.This is a look at the main issues, not a forensic examination. We can probe the height, width and depth of this in another article.

What's Wrong with Meat?
There's plenty to worry about with your meat, particularly its source. Hormones and antibiotics are a great concern to vegans. Reports indicate a definite link of red meat to prostate cancer and arterial clogging. There are claims that animal proteins cause inflammation and water retention. Much of your meat source is fed corn and even sugars to fatten them up quickly for sale. Thus, those animals are unhealthy. Worse yet, is the chow they may be fed. The television show Dirty Jobs once showed how dead cattle were ground up and used to make chicken feed.

Is there proof that meat is the villain here? Do studies differentiate from lean meat and processed meats, like ham, bacon, sausage, and deli turkey? Does it matter what type of meat is consumed?

There are three things worth observing in my opinion One: Avoid all processed meats, including frozen prepared meals and meat with chemical additives. Two: Avoid fried and grilled meats. Carcinogens are believed to be from high temperature cooking. Slow cooked meats may avoid this danger. Three: Look for the best meat you can find and afford. As Newsweek magazine once showed, cage-free and organic are terms that do not describe the packed conditions often present. Real free range is healthier as they can move around, as well as be outside. I recently purchased free range, natural grass raised venison and elk. A serving had 4 grams of fat. Dare you look at the amount of fat in the average steak or hamburger? Lean 90/10 beef has four times the fat of venison.

What's Wrong with Dairy?
The main concern appears to be Bovine Growth Hormone. Like MSG, there are sure to follow similar chemical compounds that will establish similar results but with various substitute names. More and more milk labels read 'No BGH'. A cow given BGH reputedly produces twice the amount of milk over its lifespan. Hard to resist for farmers. Impossible to resist among corporate owned industries. Other objections to dairy includes possible links to cancer, lactose sugar impact, and resistant infections from antibiotics. Low level reactions, such as indigestion and headaches, can occur until a dairy free diet is introduced.

Proponents of dairy products see little issue with this. Again, many dairy cattle never get outside the barn in the modern milk industry. You may see a study where those who eat dairy are much more likely to die of a heart attack. Again, are they comparing people with a healthy diet that includes dairy or an unhealthy diet with dairy? Do they compare vegans to vegetarians who consume dairy? Can they differentiate the type of dairy consumed, such as fat free versus those who consume whole milk and cheese?

With dairy, try a brief change to check for intolerance to lactose or casein. We can conclude that fat-free is your best option. Some with mild issues can consume lactose free milk, yogurt, and fermented cheeses without complications. Look for grass fed organic milk. Note that 1% milk is 20% calories from fat while 2% milk has 38% of its calories from fat.

What's Wrong with Veganism?
Vegan heart attacks? Yes, indeed. The issue includes vegans who eat junk foods like potato chips, French fries, even stir fried vegetables. There is a lot of vegetable oils that are considered dangerous to your health, especially hydrogenated oils and trans fats. Many oils lose their value when heated to high temperatures. They may even endanger your health. While coconut oil has been touted by the coconut oil industry as having health benefits, it is extremely high in saturated fat. Why avoid saturated fats in meat, then have that amount from coconuts? The danger is there. Doctor Michael Colgan is one of the experts who has staked his reputation against coconut oil from the very beginning.

One study said that eating meat causes inflammation while vegans avoid this. However, other studies showed much inflammation from gluten (another diet altogether.). A better study showed inflammation occurred in those eating meat fed a corn-based diet, but not in the group with grass-fed meat. I only trust studies with real people.Mice and rats are not humans. Besides, the test changes the proportion of the amount that a human would consume. In other words, don't test mice with the equivalent dose of twenty servings a day for a human.

You can definitely gain fat on a vegan diet. If you currently eat a lot of fatty meats, cheese, and ice cream; then you will lose weight on any diet where you eliminate those items. There are a good number of vegans who simply want to save animal lives. Extended time as a vegan will reduce the flora in your intestines that aid the breakdown of those proteins. This is probably why vegans who return to a meal with dairy or animal proteins usually feel awful after. Go back slowly and take probiotics if you are vegan for several months. Note that Coconut Milk is saturated fat and 63% of its calories are from fat.

What Are My Best Choices?
Oil free cooking may be your healthiest choice. It will immediately reduce the amount of fat in your diet. There are a number of companies providing non-stick enamels that can truly do what they promise. They are safer than Teflon and durable.

Protein powders can help you break the bad meat habits that are currently clogging your arteries. We can all benefit from eating healthy greens, like spinach and kale. Proteins from lentils, peas, and all the beans are worry-free alternate sources of the proteins you need. Choose fat-free dairy products. Limit cheese severely or eliminate it altogether. Despite the convenience, steer away from processed foods. Processed soy products have little nutritional value and can still have high fat levels. Consider a better soy option such as Fearn Soybean Soy Flour. Give yourself time to adjust to a new diet completely. Don't give up if you fail from time to time.

I have been pleasantly surprised how many people have made half of their weight loss goal with Zwift. Daily exercise can do wonders. Share your story with us or join your fellow Zwifters currently riding off the pounds, kilograms, and a few stones. ZwiftOff Facebook link.

KISS 4th!

Tough tough start. Angerman is almost a 5 w/kg and people were trying to match her, so I had to stick to the other riders chasing. Eventually, she broke ahead and Cassie and Falk went with her. I can't draft 4.5. Well, I could for a lap but then I would be burnt. They would dump me and I would be lost as the B pack would up and pass me.

When the split came, there was 10 of us competing for 4th through 14th (I think). Oh, I forgot there was 3 followed by 4 followed by 6. We kept the A group to 8 seconds. But, the riders behind went from 30 seconds to 10 or so. I saw the group kind of fold their hands and gave up the chase and let the others catch our wheel. I stayed near the front so I couldn't tell for sure. I had a number of lifts to stick with a few pushes. One rider i think kept wasting energy. I may have put in one small attack at the hill, but people kept catching up. Everyone stuck to the finish.

So, I stuck with the B squad led mostly by Pohl who eventually took 5th behind me. I waited until the 400 or 500 mark before I cut loose and committed at 400, sprinting to a bit past 200 then back on it for a 100 or so and coast across the line. It was a lot of mental effort. My HR has been way down this week as I moved up a gear (from my big gear training).

It has been a great week. Need some rest and a trip to the weight room. I'm afraid to look at the course for tuesday's CVR.

Sprint

Zwift Insider Articles

6. 6

AM I DOING IT RIGHT?

5 5 

START THE YEAR WITH ZWIFT

4 4 

ZWIFT FOR WEIGHT LOSS: THE SUPPLEMENT CONUNDRUM

3 3 

EXERCISE FOR WEIGHT LOSS

2 2 

ZWIFT FOR WEIGHT LOSS: DIET AND NUTRITION

1 1 

ZWIFT FOR WEIGHT LOSS: PREPARE FOR LIFTOFF

cvr and QOM

Had a great race 2nd behind Beth York again. Held on for a long race, twice up box hill

Also, held on to Leith Hill QOM now over 24 hours. So, it counts. (I don't count the first day results)

Weight Loss Article 6

Ever feel you are doing everything correctly to lose weight, yet a month later nothing has changed? Don't give up hope! Keep refining your efforts.

Am I Doing It Right?


Expert Advice
Even the experts don't agree on what methods work best. "There's no way to lose weight fast," says a popular fitness site. But, do a search and you will find they list articles such as, "Lose Weight Quickly," "Lose Weight Super Fast!" and "Lose Fat Super Fast." I am not dismissing those articles. Some of them contain good advice, but they're cloaked behind 'Click-Bait' titles. It is wise advice; beware of 'articles' that are basically a hidden sales tool.

The Numbers
Part of the problem is applying weight loss principles to a diverse group. An article for beginners in cycling fitness may urge one to "Go hard." That may refer to a level of effort that would be considered light to moderate for conditioned cycling athletes. Even when working with personal levels as a percentage of your maximum effort, the numbers may be difficult to pinpoint with accuracy. To illustrate; a beginner's level that can be maintained for a given length of time may be 50% of his maximum level. Whereas, an experienced, fit cyclist may maintain 85% of his maximum for the same length of time. You can't always go by numbers. Beginners can't train the way an experienced cyclist can. Often, they train by feel or intuition. They know what they are putting out without looking at the numbers.

This does not mean that those numbers are meaningless. Training levels just can't be defined with precision. You should find your FTP or your functional threshold power. Zwift Insider has an article What is FTP? and you can read a brief article on Zwift News Understand and Find Your FTP. This will help you target your efforts by the actual power of your cycling in watts. Training zones are given as a percentage of your FTP. Some studies and coaches use a percentage of your maximum heart rate. I will link the CDC (Center for Disease Control) information to calculate your Estimated Maximum Heart Rate. Basically, subtract your age from 220 if you are an adult.

VO2Max is a level higher than your FTP.  It is often expressed for use as a training level in watts. The actual VO2 (Volume of Oxygen Maximum) is expressed in measurements of milliliters of oxygen used in kilograms of body weight per minute. If you can cycle all-out for three to five minutes, that's perfect. Your wattage in that effort should be the level of your maximum volume of oxygen consumption. Short all-out sprinting uses more energy than the amount of oxygen your body can take in. The four minute test is great for knowing your approximate VO2max level.  However, I wouldn't recommend it for beginners. I'm sure your glad to hear that:) A good number estimate their VO2Max level to be 120% of their FTP.

Fat Burning Levels
Last week's chart showed the best fat burning levels to be 45-52% of VO2Max. The men's peak level for burning fat was 45% while the women's peak level was 52%. Here's the original chart for 233 test subjects(A) and all 300 test subjects(B):

Journal of Applied Physiology January 2005


 Let's compare this chart to a training level based on heart rate:

Terry O'Neil "Indoor Rowing Training Guide" (2001)

As the chart above shows (results were rounded for simplicity according to author), the best fat burning occurred at a rate of 65-75 % of maximum heart rate.This number may not be reliable in individuals with poor heart health, obesity, and other health conditions. It is an estimate. Poor fitness may make one's heart pump much faster than it would with a trained athlete. A great benefit to low intensity efforts is that it should not over-stress your heart. It should contribute to the habit of daily exercise rather than requiring rest days.

It Feels Too Easy
Could you possibly be doing too little to get the most benefit? In my opinion, a flat yes. This is why I stress a strength workout of low cadence effort. Low intensity efforts without a high pedal force are quite possibly too low an effort for many individuals. The exception is those whose health limits their ability to do more at present. And this presents the problem with studies of low intensity exercise. It is often defined differently from one test group to another.

Let's examine two individuals doing the same workout. The effort consists of ten minutes 45% ftp, ten minutes 55% ftp, and ten minutes 50% ftp. A little tough to maintain if all you see is a line graph.

Example 1

Example 2

In example 1, the rider did the exact protocol, averaging fifty percent of his ftp for thirty minutes. His heart rate appears low and under stressed. He averaged a cadence of 90. His heart rate resting was 100. His heart rate averaged 112 for the entire duration. My analysis would be low force on the pedals, essentially just spinning in a small gear. He may lack muscular strength in his legs. This is not a failure, it misses the ideal for weight loss though. This rider may not be targeting weight loss.

In example 2, the rider did the test as called for. His resting heart rate was between 85-90. His effort averaged a heart rate between 117-125 beats per minute. This is spot-on to what I would expect. His cadence was between 69-72. He was exerting his muscles much more. It should feel like you are pushing up a hill. Push with your glutes and the back thigh or bicep muscles. The effort of the rider in example 2 burns fat and improves fitness.

If you can target the right intensity at the right strength level and add the factor of early morning exercise, you can put yourself in the best position for success. Be aware that fasted exercise is recommended only in the low intensity zone. Many advocates of fasted exercise (pre-breakfast efforts) will limit the total duration of your workout. If you burn 50% of your calories as fat, then you also burn some of the finite amount of glycogen stored in your muscles and liver. You don't want to completely exhaust your energy by riding over 90 minutes on water alone. If you want a longer ride, take a few calories with you.

Experts caution that high intensity exercise (85% ftp and higher) should not be maintained for more than 30-60 minutes without some fuel (sports drink, fruit, cereal). You don't want an energy crash (aka 'bonk') especially if you are riding outdoors. For many of us, it is the opposite problem. I see people ride a short distance to burn 200 calories, eat a 500 calorie granola bar, then pedal off back home. That will defuse your fat burning efforts. Drink water. Drink plenty of it.

Fringe Benefit
One more reported benefit of specific fat burning exercise hasn't been mentioned yet. It was deliberate so as not to influence you. If you have tried a ZwiftOff Group Workout on Zwift or have followed some of our workout suggestions; you may have experienced a suppressed appetite following your workout. In sharp contrast, an intense high level workout that burns a large percentage of carbohydrates often causes an increased appetite, aka 'carb frenzy'. Personally, I thought it sounded like nonsense. Maybe it is the power of suggestion, but I know I get carb crazy after an intense race or workout. I haven't felt that after the ZwiftOff workouts.

All I can say is "Try it." I wish you all the success you deserve. Try our group workout, 'ZwiftOff with Zee' Sundays at 7:10 am EST. Check Zwift Events Listing and join us. Everyone is welcome.
January 14 2018 information: ZwiftOff Event

Bam 3 rd place

Kept with the pack all the way (with Rachael out front by 2 minutes).
Didn't see Angermann take off, but doesn't matter 'cause I doubt I could have had her.
Recovered for a few seconds after the hill, then opened up a 600 watt 20 second sprint.
training went good for this event. Yeah.
Going to challenge RE to a sprint some day.

Zwift for Weight Loss ZwiftOff - Help!

Start the Year with Zwift

Winter sees an influx of new subscribers to Zwift as well as the annual migration of winter Zwifters. One group of note are those interested in losing weight and keeping it off. Their number appears to be a growing population on Zwift.

What is Zwift?

Zwift is advertised as a training game. Zwift's main page quotes "Training made fun" from Road.CC. The visual interest over purist workout mode (TrainerRoad) continues to attract new subscribers. Add the expense of a smart trainer and you'll get more realism. Zwift has a very low key approach to weight loss. It is fair to say they have demonstrated a hands off policy. There are good reasons for such a position. Zwift is a gaming company with graphic designers in a virtual reality world of cycling. They don't claim to have expertise in the field of health fitness, especially the varied approaches to weight loss. I consider Zwift as a tool one can use for weight loss.

While the weight loss business is big money, customers expect results when they pay for a weight loss program. One of the big names in the weight loss business costs $40 a month, just for guidance. Purchase food through the top two companies, expect to pay $300 to $400 dollars a month. (Jan 2010 CBS MoneyWatch) Usually those companies have a difficult time convincing their customers to exercise. On the other hand, exercise alone is no guarantee of weight loss. People who exercise must control what they eat. It is difficult to find a consensus among the top experts. Following their advice,as we all know, is harder still.


What is ZwiftOff?

ZwiftOff is simply a group of individuals seeking to lose weight. It is a Facebook group with Zwift at its forefront. It was established in early December 2017. Though still in its infancy, ZwiftOff is taking off. Members are increasing daily. The first group workout had 69 riders, the second 112. ZwiftOff is a free group. The conversations are private, as diet and weight loss are sometimes a very private matter. Members can share their success and offer encouragement to other members. There's been a lot of positive feedback on our 45 minute 'Apollo-11' workout.




The Research 
Zwift recently published this page; "Burn Fat with Zwift" essentially saying the same things as our series. The contributor was Dr. Jeukendrup, "a leading sports nutrition scientist." Dr. Jeukendrup is associated with Sports Science, a subscription service for diet and exercise advice for race-oriented athletes. Of interest is his examination of exercising to burn fat. The published study was used as a basis for three ZwiftOff workouts along with other workout designers who design workouts to improve fitness and avoid monotony. You can certainly do a solid thirty to sixty minutes of Zone 2 effort. But you might find it hard to maintain that on a daily basis. You can also use the Epic Mountain climb or climb the Volcano twice. Those in the field of exercise expertise recommend a strength or muscular pedaling force approximated as 60 - 80 cadence, rather than a 90-110 spin style.

Although the emphasis was partially on how women may burn fat differently than men, the research shows fat burning occurred at its highest level from 45 % VO2Max for men to 52% VO2 Max for women. This should be about  50-60 % of FTP for most riders.

My study of the sourced research report is slightly different than Dr Jeukendrup's view. The study did state that the men in this study were more overweight, or had a higher fat mass, than the women. Even with exactly the same fat mass, healthy women have a higher percentage of body fat. A woman with 40% fat may reasonably be asked by their doctor to get down between 25-30%. A man's level would be set at 18-24%. Thus, the woman in this scenario is 10% overweight, and the man 15%.

More and more experts quote research studies that show fasted exercise burns more fat than other efforts. I would define this as morning exercise before breakfast with water only. While this may give you the highest percentage of fat burned per calorie, some focus on the number of calories burned. For example, Livestrong notes that burning 60% fat for one hour will burn less fat than two hours at a higher effort burning 35% fat. Others take the approach of counting calories throughout the day and ensuring you have a specific number of calories to burn each day. To be fair, we should examine this in another article.

I hope you will benefit from joining our group workouts, currently at 7:10 am EST on Zwift. "ZwiftOff with Zee" is scheduled every Sunday from January 7 2018 to March 25 2018. You can socialize with ZwiftOff members by joining us on Facebook.