Sorry for not writing anything in a long time. i've been experimenting with peaking and resting and peaking (re-peaking?).Things have gone well, except first I got distracted by tour of Watopia and Mixtape Challenges. I did peak twice especially two weeks ago, then got very ill.
My peak effort was suppose to be an FTP effort to finally make the 4.0 club, the A racer. My last workout went overboard. I was on a super day, having planned my workouts well. My efforts was for my Zwift Challenge. I call it the Five World Challenge.It is the shortest lap on each of the five world maps. Each is done with a five minute cooldown and a five minute warm-up. I think I went about 3 minutes over at the end because I was so unfamiliar with the LaGuardia loop, which starts and ends with the sprint line. You can do them in any order and either forward or reverse. It must be done on a time trial bike to prevent drafting advantages.
I did Richmond Flat, Innsbruckring, Classique, Volcano lap, and the shortest last, LaGuardia. I had practiced this a few times trying to gauge how much effort for each event. I must say, I went wild in the first three and finished the last two just above last time but suffered immensely.
Richmond 7:00
Innsbrukring 12:49
London 7:38
Watopia 5:37
New York 3:44
So my goals are to do fairly good for my third ZWAcademy. I hope there is finally a time trial race so we can compare ourselves to the others. In standard races, you have to be in the one with largest attendance and stay with the group in order to finish with a fast time. Ride a small race and it is mostly a solo or dual effort which is a lot slower. The stats were helpful but can't really weed out the WD's. The person with the highest 7 - 20 minutes or so was way above elite levels. So whoever was the actual highest went unnoticed and unaccredited. I would like to repeat as the one minute champion, but again, there is nothing official. Would love to get top 10 or 20 in a time trial event.
My main goal is to train from June through September, peaking in late July and to my best for the September 24th world championship time trial and defend my jersey as best I can. I assume it will take place on the soon to be released Harrogate course, so I am training with that profile in mind. I run the flat lap into the volcano climb and continue on the flat course until turning onto the reverse kom, finishing at the top line. Once the course is released, I will train night and day on it. I also plan to race the same length of time (50 minutes or so) on the Tempus course to measure my effort on a steady effort.(I actually do better on a hilly course as I am a powerful interval rider and a strong finisher. Last year I won by a final one minute effort with the second place racer fading from early efforts, going very fast on the first lap. I was still behind by 2 seconds with 2 km to go but gained 6 seconds or so at the end...
Mostly, I need to avoid distractions and prevent over-training. Wish me well and thanks for following my journey.
Monday, June 3, 2019
Saturday, March 2, 2019
Nationals 2019
Japan was up first. Hiroshi Kikuchi took the men's title and Kiriko Fuchigami repeated as the women's winner.
In Korea, Kim Hyeonseung took the men's title with Seonhae Oh taking the women's title.
In Norway, Vidar Mehl beat a field of 6 men and Kristin Falck repeated in the women's race.
In Denmark, Aleksej Calmann beat a field sprint of 25 which included defending champ Soren Bay to take the men's title while Louise Houbak was another women's repeat champion.
In Sweden "Sam" won the sprint of 14 men and Cecilia Hansen was yet another repeat women's champion.
In France, Germain Omnes beat matthew Drujon and nine others to win the men's title. Audrey Laundier was the repeating women's winner.
The Dutch (Netherlands) had Niels Beverborg beating a field of 16 that included Jokim Plujmers and "Hannibal" took the women's win.
Belgium had the only men's repeat winner with Michael Apers winning with Terry Fremineur winning a very small women's field.
Poland had Lukasz Goralik win with "Sonia" winning the women's field.
Germany had men's winner Ingo Reichart and women's winner Eva Buchholz as the sixth women's defending champion.
In Switzerland, Francois Coppex took the men's title with Melanie Maurel taking the women's race.
Canada had a sprint of 27 men with Warren Mur taking the honors and Stephanie Ossenbrink took the women's race.
The United States saw Holden Corneau beat Adam Zimmerman and 23 others in the men's race. In the women's event, Angela Pitzer used an aero power-up to take the win with Claudia Behring staying with the lead group for over 40 kilometers before dropping out of the race with an apparent problem.
The British Nationals was a bit tricky. Steve Young and Illi Gardner took the race wins. However, this was only a qualifier and not the final itself. Kim Little can still repeat as champion, having finished in the top ten positions. Casey Baldi did not appear in this year's event.
The British National Final race will be announced soon.
All winners are still verifying at this time and will be officially announced Monday.
Jerseys will be presented with next week's update.
EDIT UPDATE:
wow how things changed this year. It took weeks as opposed to a few days to finalize the winners. A few races went to second, third, and even a fourth place to declare the Zwift winner. In Korea, all women did not qualify. In Poland, almost 300 men and women all were "Unqualified" as to a license. Therefor, no winners were declared. I asked the Polish cycling organization about this but still no response. Didn't really expect one.
Here's a link to official results that we published on ZI: https://zwiftinsider.com/zwift-nats-results-2019/
Brit winners were Cameron Jeffers (a 12th place finisher) and Rosamund Bradley (original winner not present)
It was an incredibly long hard race for the women, way too long imo. A lot of men's races finished as sprints (10-28 racers). This took out the best rider scenario and pushed it to most cagey sprinter (lucky). I think virtually every winner did so with an aero power-up.
In Korea, Kim Hyeonseung took the men's title with Seonhae Oh taking the women's title.
In Norway, Vidar Mehl beat a field of 6 men and Kristin Falck repeated in the women's race.
In Denmark, Aleksej Calmann beat a field sprint of 25 which included defending champ Soren Bay to take the men's title while Louise Houbak was another women's repeat champion.
In Sweden "Sam" won the sprint of 14 men and Cecilia Hansen was yet another repeat women's champion.
In France, Germain Omnes beat matthew Drujon and nine others to win the men's title. Audrey Laundier was the repeating women's winner.
The Dutch (Netherlands) had Niels Beverborg beating a field of 16 that included Jokim Plujmers and "Hannibal" took the women's win.
Belgium had the only men's repeat winner with Michael Apers winning with Terry Fremineur winning a very small women's field.
Poland had Lukasz Goralik win with "Sonia" winning the women's field.
Germany had men's winner Ingo Reichart and women's winner Eva Buchholz as the sixth women's defending champion.
In Switzerland, Francois Coppex took the men's title with Melanie Maurel taking the women's race.
Canada had a sprint of 27 men with Warren Mur taking the honors and Stephanie Ossenbrink took the women's race.
The United States saw Holden Corneau beat Adam Zimmerman and 23 others in the men's race. In the women's event, Angela Pitzer used an aero power-up to take the win with Claudia Behring staying with the lead group for over 40 kilometers before dropping out of the race with an apparent problem.
The British Nationals was a bit tricky. Steve Young and Illi Gardner took the race wins. However, this was only a qualifier and not the final itself. Kim Little can still repeat as champion, having finished in the top ten positions. Casey Baldi did not appear in this year's event.
The British National Final race will be announced soon.
All winners are still verifying at this time and will be officially announced Monday.
Jerseys will be presented with next week's update.
EDIT UPDATE:
wow how things changed this year. It took weeks as opposed to a few days to finalize the winners. A few races went to second, third, and even a fourth place to declare the Zwift winner. In Korea, all women did not qualify. In Poland, almost 300 men and women all were "Unqualified" as to a license. Therefor, no winners were declared. I asked the Polish cycling organization about this but still no response. Didn't really expect one.
Here's a link to official results that we published on ZI: https://zwiftinsider.com/zwift-nats-results-2019/
Brit winners were Cameron Jeffers (a 12th place finisher) and Rosamund Bradley (original winner not present)
It was an incredibly long hard race for the women, way too long imo. A lot of men's races finished as sprints (10-28 racers). This took out the best rider scenario and pushed it to most cagey sprinter (lucky). I think virtually every winner did so with an aero power-up.
Saturday, February 16, 2019
Prep for Nationals
I was extremely disappointed to see Watopia instead of the Innsbruck course Zwift discussed for Nationals. I had been practicing the course. I stated last year in an interview that I appreciated the jersey and looked forward to passing it on. I had planned on riding a lap of honor and letting the field go. (I expect a much larger turn-out this year than the 8 of us last year). I also considered racing the USA even if I had little chance of beating Claudi B. I kinda bailed on that idea when I saw the brutal long course at 60 km. Might I ride it just to see how the first lap would go? Still undecided. I am really slow after 90 minutes. Really bad. 45 minutes is about my race limit as far as decent wattage is considered.75 minutes is my absolute limit. This race will be about ten minutes short of two hours for me.
I raced the Vox Figure 8 course the week before nationals and did fairly well, winning my race. I wanted to see how I stacked up against the other champs, most of which are at a higher level. (and yes, some who finished 5th in their race were faster than me apples and oranges). But then one national race had only 2 people. I still respect them. It isn't their fault. I kept telling Zwift they are not promoting their events enough. I wouldn't have won the World time trial if the heavy hitters had thought enough to show up. That's partly the reason I didn't feature the event in Zwift Insider. Selfish I know. So, my two 'biggest' wins don't make me feel special or give me bragging rights.
Here's the Vox results:
M Wilkinson 43:08
C Behring 45:14
E Buchholz 45:58
Z Kryder 46:10
C Hansen 46:16
L Houbak 46:33
L Dalley 49:01
Keep in mind these were different event times and that with double draft, race times are thrown off by the size of the field. If you are in a pack of ten, your speed will be much faster than a group of 2 or 3.
I've avoided over training by cutting way back on races, doing shorter events, and adding an extra rest day after super hard efforts. I burnt out before the end of the Academy again and I was exhausted after the world championships. (But not as bad as 2017 Academy and last February when I raced every Kiss Crit and CVR race series for 8 or 10 weeks in a row.) I came this close to the semi's in 17. But had I made it, it would have been a sad outcome. I only recently did those workouts. I just was completely exhausted. So much so I went to the doctor. It was awful. It took a long time to recover.
For me, races have always been about fun, and well that extra surge it gives you and your training. I love sprint finishes and feel blah about finishing 30 seconds behind and 30 seconds ahead, whether it is for 17th place or 109th doesn't really matter. I have a good 30 to 60 second effort. I'm not a true 10 second sprinter (those 15-17 w/kg gals). I can't do the same effort at the end of a long race like I can on a solo workout effort for max. level. I did snag the best one minute effort of the ZWA. I was just told that I have a 789 best effort (not a race finish but a group workout max effort) compared to a 724 from someone selected for the all star team, Brit.I think I just barely out sprinted her a year ago or so. But she has 11.8 w/kg and Cassie has 12 w/kg to my 11.6, so that's why 'big' numbers don't tell the whole story.
I'm looking forward to the big races. Cassie vs. Rachael. And the US event. Maybe K Tracy will enter or Katie V for that matter. I just don't want to see an easy walk away. Was there any doubt that Whitelaw would take off the front and stay away the entire race? Pro level racers are certainly welcome. But they do make it impossible for the rest of us. Well, we can always dream. But, the old days of Zwift are gone like those blue ghosts.
What's next? The Dropz store (finally my disc wheel), a watopia expansion, and eventually a shadow rider of your personal best, which may (may) only be available for tt efforts. The next update is scheduled for March 4th I think, give or take a few days. I would love to see different races, like the jungle circuit starting at the line instead of the pier and over the steep hill. Epic or Tower finishes. And why do we call it the 'extra climb' instead of the radio tower now??? dumb idea. I thought the New York course was ok. But the high course was designed for richmond and then scrapped. The courses are confusing and my favorite LaGuardia must be done with manual turns?? Please, spend the money on our experience, not simply spending it on advertising. (a million ads on YouTube??)
How about better avatars. We all look so similar. Custom license plates? Helmet stickers? Choose your own body width? Lol. rant over. Have fun y'all.
I raced the Vox Figure 8 course the week before nationals and did fairly well, winning my race. I wanted to see how I stacked up against the other champs, most of which are at a higher level. (and yes, some who finished 5th in their race were faster than me apples and oranges). But then one national race had only 2 people. I still respect them. It isn't their fault. I kept telling Zwift they are not promoting their events enough. I wouldn't have won the World time trial if the heavy hitters had thought enough to show up. That's partly the reason I didn't feature the event in Zwift Insider. Selfish I know. So, my two 'biggest' wins don't make me feel special or give me bragging rights.
Here's the Vox results:
M Wilkinson 43:08
C Behring 45:14
E Buchholz 45:58
Z Kryder 46:10
C Hansen 46:16
L Houbak 46:33
L Dalley 49:01
Keep in mind these were different event times and that with double draft, race times are thrown off by the size of the field. If you are in a pack of ten, your speed will be much faster than a group of 2 or 3.
I've avoided over training by cutting way back on races, doing shorter events, and adding an extra rest day after super hard efforts. I burnt out before the end of the Academy again and I was exhausted after the world championships. (But not as bad as 2017 Academy and last February when I raced every Kiss Crit and CVR race series for 8 or 10 weeks in a row.) I came this close to the semi's in 17. But had I made it, it would have been a sad outcome. I only recently did those workouts. I just was completely exhausted. So much so I went to the doctor. It was awful. It took a long time to recover.
For me, races have always been about fun, and well that extra surge it gives you and your training. I love sprint finishes and feel blah about finishing 30 seconds behind and 30 seconds ahead, whether it is for 17th place or 109th doesn't really matter. I have a good 30 to 60 second effort. I'm not a true 10 second sprinter (those 15-17 w/kg gals). I can't do the same effort at the end of a long race like I can on a solo workout effort for max. level. I did snag the best one minute effort of the ZWA. I was just told that I have a 789 best effort (not a race finish but a group workout max effort) compared to a 724 from someone selected for the all star team, Brit.I think I just barely out sprinted her a year ago or so. But she has 11.8 w/kg and Cassie has 12 w/kg to my 11.6, so that's why 'big' numbers don't tell the whole story.
I'm looking forward to the big races. Cassie vs. Rachael. And the US event. Maybe K Tracy will enter or Katie V for that matter. I just don't want to see an easy walk away. Was there any doubt that Whitelaw would take off the front and stay away the entire race? Pro level racers are certainly welcome. But they do make it impossible for the rest of us. Well, we can always dream. But, the old days of Zwift are gone like those blue ghosts.
What's next? The Dropz store (finally my disc wheel), a watopia expansion, and eventually a shadow rider of your personal best, which may (may) only be available for tt efforts. The next update is scheduled for March 4th I think, give or take a few days. I would love to see different races, like the jungle circuit starting at the line instead of the pier and over the steep hill. Epic or Tower finishes. And why do we call it the 'extra climb' instead of the radio tower now??? dumb idea. I thought the New York course was ok. But the high course was designed for richmond and then scrapped. The courses are confusing and my favorite LaGuardia must be done with manual turns?? Please, spend the money on our experience, not simply spending it on advertising. (a million ads on YouTube??)
How about better avatars. We all look so similar. Custom license plates? Helmet stickers? Choose your own body width? Lol. rant over. Have fun y'all.
Wednesday, January 23, 2019
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!
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!
Monday, January 21, 2019
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.
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.
Tuesday, July 31, 2018
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.
......................................................................................................................................................
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.
......................................................................................................................................................
Sunday, July 8, 2018
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.
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