ZI

Testing Time

When was the last time you tested yourself? It's a good idea to pick a testing strategy early in your winter training and repeat it during your approach to your main racing season. All workouts with power meters are usually based on your FTP number.

What is FTP?
Functional Threshold Power is the determined number of watts you can do for an hour at a full effort. Training levels are then established by a percentage of your FTP number.

Theoretically, the test should be a sixty minute all out test. Except that few riders could follow this protocol successfully. It is considered the hardest mental discipline in cycling. You might get an estimate from a race lasting sixty minutes or more. However, either use a flat course or ride uphill (like the Alp on Zwift). The only other option is to run a Zwift race for this effort and continue to push your watts downhill without coasting.

Estimated FTP Tests

The golden standard is a twenty minute test. There are two official FTP tests in your Zwift workout selection. Both of these tests feature a twenty minute section that will show on screen the current average wattage. This is most helpful when repeating the test or when a specific target is your approach.

Another approach is two eight minute intervals. This is a standard used by CTS Training and Trainer Road. Chris Carmichael recommends this as the best test for novices. CTS have a complete explanation on their website : https://trainright.com/cts-field-test-why-eight-minutes-not-20/. Carmichael Training Systems are very knowledgeable and respected. Basically, after a long warm-up, start with a fast yet increasing tempo for the first minute, ride steady for six minutes, and put in a full minute of extra power to conclude. After resting for ten minutes, repeat the eight minute interval. Your aim is to have the first be your more powerful effort with the second effort equal or 95% of the first effort's wattage. A repeat of the test is later done to see if you can ride the second effort to match the first, rather than going harder in the first interval. CTS says a stronger second effort on the first test usually indicates a poor warm-up.

Zwift Academy used the two 12 minute interval approach. Simply open the Zwift 2018 Academy Semi Final workouts and choose this test. Each 12 minute interval will show your average during your effort. Today's Plan Coaches say that the first 12 minute effort should be a target to reach when planning a 20 minute test, after several weeks of targeted training. https://www.todaysplan.com.au/. They have worked with Zwift during the Zwift Academy competitions, providing workouts throughout.

The Ramp test is a short and sweet approach. Often called a Step Test. It is increasing wattage until failure, that's the sweet part. Shane Miller has set up one for you. There's a video on his page which will explain it and help you do the math afterward. Lama's Step Test. These step tests differ from coach to coach. Miller uses two and a half minute sections. Others use four minutes. The most accurate I have found is the Sisyphus Step Test. It is done in one minute increases of 5 watts (16 to 18 minutes), rest, one minute increases of 10 watts (8 or 9 minutes), rest, and finally one minute increases of 20 watts (4 to 6 minutes). The results are averaged and your FTP should be 90%.

For the bold and serious, Full Frontal is the best way to test and torture yourself at the same time. Here is GCN's Dan Lloyd doing the test to start his ten week get-into-shape training. Video-How Fit Can Dan Get? This is a Sufferfest innovation. To do it, there are two five second sprints, a five minute maximal effort, a twenty minute endurance effort aimed at your current FTP number, followed by an all-out one minute test. Try it on the light side first, to gain experience before an full-powered assault. It is as hard as they say, intense. You won't want to repeat it too often. Even experienced cyclists have failed to finish this hour of agony.

To do the Full Frontal on Zwift, I recommend using two of the tests from the 2018 Zwift Academy; Extensive Anaerobic One Minute and Max Aerobic Four Minute. Hit the 'tab' button to skip to the section just before the test. Use the tests for a full four minute effort, the twenty minute FTP test, and the one minute effort. Don't forget your five second sprints.

Love them or hate them, these tests yield reliable answers to your fitness level as expressed in watts. For best results, don't test too often. Use several weeks of training to reach your next goals. Ride on!

ZI

DIY Training Camp

Maybe you don't have the time or resources to head to Mallorca for a week (or Calpe for you Cameron watchers). There are still Zwifty ways to have a high training volume week that will start off your season preparations with a bang.

Training camp is a base-building week. However, to start making improvements you need more training stress, not just more hours or miles. What sort of training stress do you do now? On Zwift or Strava, simply add up your TSS scores for the weeks prior to camp. The average weekly total should help you determine how much more you are capable of for a full week. Plan to increase your TSS total for this week by 50 to 100%. You will need to have endurance stress and VO2 Max efforts, generally intense 3 to 8 minute intervals. Some coaches include shorter intervals as well as sprints. You need to weigh whether sprinting is part of your weekly routine or early season goals.

Zwift It Up

Here's a few suggestions:
1. Combine Zwift with some winter challenges such as cross-country skiing or steep hill hikes.

2. Plan a training camp weekend. Include a base effort (sweet spot levels are at your FTP or slightly under) and an interval session on the first day. Do a fairly long workout on the second day, perhaps The Four Horsemen or the Pretzel on Watopia.

3. Fire up your engines an entire week for the complete experience. Train for two consecutive days and rest on the third. Sunday and Monday-train, Tuesday rest, Wednesday and Thursday- train, Friday- rest, Saturday and Sunday- train. Follow it up with a massage. Think of an early morning session before work and a longer session after work on your training days.

Workout selection should be done in advance. There are many workouts to choose from on Zwift. You can pick out of this selection from Tailwind Coaching.  https://tailwind-coaching.com/zwift-workouts/ I'm sure they would love to help you further as well. Base workouts are Early Base Grab Bag, Aerobic Round Robin, and ME Specialty. Interval workouts are Over Unders, Minute Man, and Three + Thirty.

Here's a nice week of training based on the Zwift Coaches Challenge:
 https://whatsonzwift.com/workouts/coaches-challenge/#coaches-challenge.

Group workouts on Zwift can help keep your motivation going. Working as a team definitely has advantages. You might also search for group rides among the many Zwift groups on Facebook. One example is https://www.facebook.com/groups/ZwiftRideOn4Health. Feel free to plug your groups in the comments below.

Set a date soon. Spring is coming.

The Tragedy of Madison

I was recently reading the book "What Made Maddy Run" by Kate Fagan. Madison Holleran was a successful high school runner and soccer player. She loved soccer and looked forward to playing soccer at college. A few colleges were seeking and recruiting runners, schools she couldn't afford. She drew their attention when she posted a fast 800 meter time in winning the New Jersey State Championship Title. Lured  to an Ivy League school, Maddy would join Penn University. The pressure increased dramatically for good performances. Maddy tried to study hard, compete, work out on a high level, and gain friends in her new environment. This was a huge change of stress.

Running at Penn University

Maddy trained hard every day for herself and her team. She threw herself into a hectic schedule. It was far different from the high school level she was use to. There were drastic changes. Instead of running track against seven others, she was now running cross country, doing six kilometers against a hundred competitors. That kind of crowd at the start line sparks a mad dash to get ahead.

In October, Maddy finished 104th out of a field of 400. In November, Maddy would finish in 44th of 100 racers. At the finish, Maddy collapsed. She was completely drained. Later, at home Maddy would say, "Mom, I'm just not happy. I'm not right. Something is not right." By Christmas break, Maddy's family could see she was profoundly depressed.

Suffering depression, she announced she was quitting the running team. She texted two of her friends. "I just don't like (track) at all anymore." And later that day, "I may quit track." Her friend replied, "You would be a non athlete regular person(?)"

There was a side of Maddy that her friends saw in her life as well as her training. Maddy did have a love of soccer. She would go home after practice and run. It gave her a sense of freedom. Her friends help us see how intense Maddy could be. "At the gym, Madison would push herself harder than anyone else." Another said, "She wasn't okay with being good, ever. Good was not good enough." A high school friend recollects, "She just put too much pressure on herself."

The Heavy Toll

A letter in her computer had this to say, "I've had difficulty sleeping, concentration, making decisions, studying, and just overall have not been feeling like myself." She added, "The running over the past couple months has taken a huge toll on me mentally, emotionally, and physically." It appears to be a draft of the letter she would read to her coach at Penn.

"How did I end up being as overall unhappy as I have been for the past four months. I'm really not ready to compete. I feel like I've dug myself so deep...and right now, there isn't any coming back. Before I was confident, focused, motivated, silly and happy girl. Sports defined me. But it hasn't brought me happiness here. The only thing I really want is a break. I strongly believe that it (competing) isn't the right choice for me."

She also mentions reading a book by Denton. It tells the story of an athlete she seems to identify with. Some underlined text reads as follows: "His outlook would begin to darken. He was getting very, very tired. Accumulation of steady mileage began to take its toll. He never quite recovered fully between workouts. He found himself in a constant state of fatigue-depression."

The coach, knowing her talent, pressured her to continue, with some modifications. We can only imagine the pressure to compete for a college whose purpose in recruiting Maddy was to benefit their running team. Would they continue her scholarship without the very sport they brought her for? In truth, Ivy League schools have to honor their agreement for education since the sports agreement is not an actual contract but an informal agreement. How much expectation did her coach and teammates have? Whether the pressure to continue was real or only her perception, Maddy agreed to give it another chance.

Maddy's Last Run

On January 17 2014, Maddy ran her last few meters. On top of a nine story parking garage, Maddy left a bag of gifts for her family. From the location of her body, it was concluded that Maddy did not jump off the ledge to her death. She had to have run at full speed up to a low wall and leap over the edge.

The author suggests mental illness. I disagree with her. Neither the author or myself are medically qualified to even begin a diagnosis, even if we had met her during her life. What I see, from the information we have, is a girl who was willing but ill-prepared for the intense competition and pressure of the next level up. A few notes of Maddy's seem to indicate severe over training and stress. This often will lead to complications of depression, insomnia, and becoming under-nourished.

Over training kicks you in a number of ways. Besides heavy fatigue, an early symptom is insomnia. This cripples your training even further. When presented with slower efforts, most athletes (not recognizing over training) dig into their reserves, increasing their training. The body begins to steer toward sugar, simple carbs, caffeine, and alcohol. You actually might not feel like eating a healthy dinner with vegetables. Things begin to spin out of control. Depression quickly comes in like a heavy fog. Suicidal thoughts are not uncommon among heavily fatigued athletes who have fallen deep into Over Training Syndrome, or OTS.

Where Do We Point the Finger?

To be clear, I do not blame her family or friends in any way. It would be very uncommon for someone outside of elite sports to identify the degree of an athlete's depression and its link to her intense training regimen. Many saw her depression. The pressure may not have been anyone's fault. This world's atmosphere of "Win, Win, Win" can do that single-handedly. The 'Win or be nothing' attitude is woven into the very fabric of sport. Coaches are under pressure to insure that their athletes continue to compete, and at the highest levels. To be fair, a lot of athletes need a push after a disappointing race or a lack of progress in their training. Many top athletes will admit that they spoke of quitting at some point in their life.

How can you quit the team? There is social pressure to support your school and team. When you are recruited to a top school as an athlete, it is difficult to turn your back on them. Why didn't anyone say, "Take as much rest as you need"? Nobody recognized how serious her condition was becoming.

A group of British Psychologists found that stress induced depression is "skyrocketing" among elite athletes. some stress potentates were teammates with high expectations, contract and sponsorship obligations, even image related to body image for women and a macho image for male athletes. One writer listed dozens of athletes who had either attempted or committed suicide. Recognizable athletes include Graeme Obree, Kelly Holmes, O.J. Murdock, and a long list of Cricket players. Certainly, some had depression or other mental conditions apart from sports and some athletes commited suicide over family problems, financial problems, even possible depression from brain injuries sustained in football play. The problem is real and dangerous.

We as a society put too much emphasis at being number one, winning the gold medal. The pressure put on teenage gymnasts and ice skaters can be tremendous. It can kill the enjoyment that they have experienced from childhood. National fervor rises to new peaks each year at international championships, especially in the Olympic events. Social media has become a huge influence and exerts a tremendous force behind the lives of young athletes. The desire to stand out, to outperform others, to satisfy the public and to avoid disappointing their fans, family, and friends; Social media is a force as strong as a tidal wave and can leave great destruction in its wake.

The person I perceive as Madison has touched me deeply. Even as I read her story, I kept hoping that the worst would not happen. Like the movement against college hazing a few years ago, I pray we will find ways to help young athletes from becoming the next Maddy Holleran. 

Epilogue
A year after Maddy's death, one of her former teammates decided to quit the track team. Toward the end of her letter e-mailed to her teammates, she said, "If there is any positive message iI have taken away from the tragic weekend with Madison, it's that we need to do what makes us happy." In the list of people she addressed  was Madison Holleran.




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Zwift Academy

Zwift Academy is great for two very different groups of riders. Many just want to be part of this annual event. Ride, train, and race a little. There are others who are seriously trying to out duel one another to be in contention for race wins and selection to the ten semi-finalist positions.

Fit and Fun

Many Zwifters join the Academy to challenge themselves with workouts designed to test you and elevate your fitness level. Having a set time period prevents procrastination. Group rides are a unique class of exercise. Many are at a set pace. Actually, the speed is the resulting pace of watts per kilogram. To understand if the ride is a good fit, see the description on Zwift. It will list the pace as, for example, 2 w/kg (or watts per kilogram). You need to find your level of fitness in terms of those numbers. Very fit riders are comfortable at 3 or even 4 w/kg.

You can ask questions during the ride through messaging. With that said, fellow Zwifters, try to engage new ones. Welcome and encourage them. A group ride leader will have a yellow beacon attached to them the entire ride. They give guidance and answer questions in addition to leadership and instructions. (Usually, "Slow down in front!")  Remember, drafting will make it easier.

Beginners may find a race with a rolling start. This has a gradual increase in tempo until a set starting point. One is not allowed to jump off the front until that point. Most races, however, will start with a huge burst of power and speed. It will calm down after anywhere from one to three minutes. Save yourself some heartache by staying with a group in your category. Categories are listed in events https://zwift.com/events/. You won't generally last long as a C trying to stay with A or B groups. Before entering a race most races ask you to add this letter to your name. Go to my.zwift.com/profile/edit and add "B" to the end of your name, or C or D if that is your class. Your FTP number divided by your weight in kilograms will fall into the following categories; D= 1.0 to 2.4, c=2.5 to 3.2, B=3.2-4.0, and A=4.0 to 5.0

Workouts are for your personal achievements. For longer and more difficult workouts, try to do the entire workout. Don't be afraid to do less if it becomes too difficult. For example, I could not do 10 sprints in a row at 300% FTP. So, I did all ten at 200% FTP. The workout said rest and repeat twice more!? So, being exhausted, I stopped. Next time, I will try to do two sets. Others may choose to do five of the ten repetitions, and repeat that three times. Then they will redo the workout at a later date and attempt 7 or 8 of the ten repeats.

Enjoy the challenge. Your jersey for completion won't appear immediately in your virtual locker. Everyone will get it at a set date, usually the next Zwift update will unlock these items.

The Fast and the Furious

First, know that many hope to have what it takes to compete against other Zwifters for a real life professional cycling contract. There are essentials to be selected for the top ten. You will have to workout and race Zwift on a smart trainer. You also need to wear a heart monitor and sync your data to Today's Plan for the judge's analysis. You should verify your weight weekly and on every race date. Your Zwift weight must be set prior to the race. It will show on Zwiftpower.com. However, I am speaking of your weight on Today's Plan. On your account, go to 'Calendar' and click on the "+" sign for that day (bottom of daily panel). Click on the top option 'Record Body Metrics' and verify your weight.

The more outdoor races and power data you have, the clearer your abilities will be to the judging panel. Last year's semi-final tests included five 5 minute hill climb intervals and another had a 15 minute full effort at the end of a long tempo ride. If you have lack a power meter for outdoors, try to borrow one from somebody in your cycling community to record real life power. I would suggest doing this before the Academy starts.

While workouts and races will help you get the attention you want, the interview for top candidates is focused on real life race results. The importance of the smart trainer is to insure a rider can truly power up hills. You can of course, use a power meter for Zwift instead of your smart trainer numbers. If you are using the estimated 'z-power' on Zwift rather than a smart trainer or a power meter, there's some bad news. Z power candidates will not qualify. More and more races on Zwift are no longer extending credit for z power riders. This year, riders on standard (non-computerized) trainers will not be selected for the top ten positions. Your trainer needs to simulate real gradients.

Power meters or a smart trainer is the only way to get credible race results. If you are a serious contender but fairly new to Zwift, note that the entry level bikes are slower than the Cervelo and the Concept bikes. The 808 wheels are much faster than the standard wheels that Zwift accounts start with. You will have a difficult time staying ahead of riders with faster bikes. It is very tough to cross a gap by yourself to catch a group of riders ahead of you. Thus, many racers will push hard at times so as not to get gaped, especially to avoid getting dropped on a climb. Zwift Insider has a few racing tips here and here. Make sure your account is connected as "opt in." and update your profile and settings on ZwiftPower.com. For more information read this update: Zwift Insider article and www.zwiftpower.com/

For the serious minded, your FTP is important. Women should try to hit 4.0 wts/kg and men around 5.0 w/kg, as that is what the top candidates hit. You can always repeat an FTP workout towards the end of the Academy period. You will be tested and examined for power, speed, and endurance. Here are a few numbers from the Ladies of 2017 who qualified for the semi-finals. The top FTP scores were 4.59, 4.60, 4.77, and a whopping 4.93 w/kg. In their 5 second power 15.16, 17.0, 17.1, and 17.1 w/kg. Ouch! You can get an idea of your level from the chart below. Of the men, I only have one of the three finalists on my Strava radar. His weight was unlisted but his wattage is impressive. He had 934 watts for 5 seconds, 744 for 30 seconds, 457 for a three minute test, and an FTP at 362 watts.

As stated by Zwift, this year all in the Academy will be able to see the statistics for 50 top riders. This should make it a little more competitive than just the races. You have to do at least two races. Feel free to enter more races to improve your best results. Make a schedule where you will enter races fully recovered. Zwift races are tough, especially during the Academy.

Today's Plan

There's a great benefit when you sign up for the Zwift Academy. You will receive a free premium account at Today's Plan (todaysplan.com.au) during the course of the Academy. It will open just before the Academy begins. This is a great perk. It will also allow as a special feature this year, being able to see and compare your efforts with the top fifty results in the Academy.

This is Today's Plan page for those new to the Zwift Academy and Today's Plan: Academy page at Today's Plan. There's a lot of unique analysis tools you will have available. You'll want to familiarize yourself with them, especially if you are serious about the Academy.

When you open your account, you will need to fill in your information, of course. You will be able to construct your dashboard. One thing I love is the PI, Performance Index. It is a graph that helps you see your strengths and weaknesses. Here is one of their brief videos: Performance Index YouTube. My graph shows I do well in the long sprint zone but not in peak power or a short sprint.The zones are Peak Power, Sprint, Long Sprint, Lactate tolerance, Maximum Aerobic Power, Sustained Aerobic Power, Short Endurance, and finally Long Endurance. It can be quite a challenge to target one of these zones as a max effort. At times you should work on your weaknesses and at times, on your strengths.

There are helpful articles on the Today's Plan blog. I suggest you read how you can understand your activities. Here's the page: Today's Plan Blog - Activity Graph. You will also want to see your power curve and best efforts on your dashboard.  It will list your best efforts from 3 seconds to 3 hours. To start with your background, you can do one of two things. One, start a basic account with Today's Plan, link your account to Zwift, and automatically upload your activities during July. Another option would be to select key rides, races, and workouts and manually upload them to your Today's Plan account in August. Here's some help from Today's Plan: How to import and upload your data.

If you entered the 2017 Academy and opened your account last year, all your Zwift activities will have continued to upload. You can see your activities in the basic account. However, if you chose not to continue premium membership last year, you won't be able to see the full analysis of your activities with the exception of your heart analysis. When the Zwift Premium access begins in August, your information will be up to date.

The Academy will undoubtedly begin with an updated FTP test workout. I would recommend doing a twenty minute test in July. Many trainers recommend doing some 5 second sprint efforts, a 20 second, a one minute, and a five minute effort to help in evaluating your abilities. This will start your Academy with a good data background. A twenty minute test in July will also help you successfully pace your August FTP test. Here is a view of the 2017 test: Zwift Academy 2017 FTP Test. Note: To get your first Zwift FTP number, you only need the 20 minute segment. First timer's might want to skip the three 30 second sprints as they may take too much of your energy unless you are able to do that kind of a warm up. Zwift Insider will have more information for those new to Zwift and the Academy.

Today's Plan premium access includes training plans. You might not have time to do an entire plan during the schedule of Academy efforts. However, it will be well worth your time to select the type of training you want to do and allow them to show on your calendar. You can view them, watch a brief video introduction provided by Today's Plan, and download them onto your computer. It is pretty easy to drag the workout into your Zwift 'workouts' file. They will stay in the 'Custom Workout' section of Zwift, ready any time you are.

I found the support from Today's Plan to be very helpful last year. It was my first Academy and I needed a little help, here and there. I did go to MyZwift, downloaded a few previous rides, and uploaded them to Today's Plan with some guidance from one of their videos. Go to your  My Zwift Activities and click 'download' to retrieve the file you want. If you do email their support crew, please remember, Today's Plan support team is located in Australia. They may be going to bed when you are sending a question to their support team.

It's going to be a great summer (or winter) next month.

BKool

Would a Velodrome Be Cool?

Now that we have the Alpe du Zwift, many have wondered if we will get our own velodrome on Zwift. Coming from a track background, I have been asking for a velodrome too. So when BKool invited me to train for a month on their platform, I wanted to see their version. I learned some positive and negative aspects. What can Zwift learn? How can they be original in their approach?

Bkool has two velodrome options, Luis Puig and the Galapagar Velodrome, both of which exist in Spain. You can opt for video mode or game screen. I prefer the game mode, especially to see other riders on screen. Watching a video of the track feels real. However, I think most riders new to a 250 meter track will find it to be a tight circle. It can feel dizzy and one can lose where they are on the track. Then you have to rely on the on-screen numbers. A 333 or even a 500 meter track like Robaix may work better for Zwift.

Bkool has several options. You can enter either your own program or one started by another rider. I started an hour ride. Here's the interesting part. If you wait and warm-up for ten minutes, others can join in and ride with you. It is definitely better with some company. I rode a twenty minute effort at my FTP. I also ran a 3 kilometer pursuit effort and a one kilometer effort as well. Speeds seemed realistic. I ran my FTP at 3.6 w/kg and averaged 40.6 kph. My pursuit at 4.6 w/kg averaged 43.9 kph. My kilo at 7 w/kg hit an average of 50.0 kph. When you race against other opponents, you earn points to purchase jerseys for your avatar. Interesting idea.

I did like having a speed that means something to me. 50 kph is the goal I was shooting for. All I need to do is figure out how to do that for another 59 minutes, and I'll be ecstatic. I like this aspect of flat track racing. What does a 14:00 lap of Watopia mean? The average watts tells you some part of how your ride went, but not the whole story. On the track, your numbers are simply more relevant.

Bkool has race options of Keirin, Pursuit, Team Pursuit, and an Elimination race. Sounds great? Guess what? None of those options are available to power meters, only smart trainers. This is unnecessary, there isn't any elevation changes as there would be in a long steep climb.

The worst part of my experiment with Bkool and its velodrome was a seven second lag. When a race started my avatar waited, waited, and then took off. In workout mode, the lag continued to grow from seven seconds to almost thirty seconds. This made intervals impossible to gauge. I have a very fast gaming computer that runs very smoothly with Zwift.

How would a race work? The number of riders must be limited. This may be the reason Zwift has not installed an open velodrome. Until Zwift is ready, I am willing to wait. Soon, we will have a volcano points race. It will be nine laps long with points each lap over the 40 km distance. The information will be at http://www.z-race.com/about/ If any organizer wants exciting sprint races, I would love to see sprinters line up at the London 1 KM banner sprinting one on one to the finish line. Definitely live, with Nathan shouting himself hoarse.

Alp d'Zwift

Had a lot of fun climbing so far. Had a full on effort at 47:45 but got beaten by Cassie Baldi. She is def. a better cyclist than me, esp over long distances. So, I missed out on the QOM. However, I set up the Double Alp and am, so far, the only woman challenger. Hopefully, I will make some other gals go through a lot of pain. Looking forward to doing the Alp a few more times. 25 seems a long way off.

Got my 25 after two months at the end of May. Beat Nathan to it too.