Zwift Academy Week 3

     The Academy is going fairly well. I did the Segment Test on Innsbruck and had an 18.50 and an 18.000 in the two sprints. I saw someone beat my wattage for the 20 second effort but I didn't see anyone beat 19 seconds. So, I call that a win. My 20 minute ftp was only off by 3 watts doing 249 out of a 252 threshold. The second time, I sprinted and rode hard the last 10 minutes or so on the climb. As a result I have a 723 in the 30 second sprint leading second place at 695 watts. 

      Somebody beat my one minute and two minutes. I am currently in third place in both of those times. I also scored a 705 PI as a result of my two minute practice. ( I don't know exactly what that means but I am told 700 is pretty good.) I had a 440 on the kom forward climb. I beat my best time by 5 seconds, just under 1:54. Yes, only two minutes can tire out your legs. Segment 2 will be a two minute assault followed by the epic climb. I am currently waiting until Saturday for race #2 up Mt. Ventoux. As a sprinter, I hate this long test but we will give it a go.

     I have fallen behind on my artwork being busy with chasing my best efforts. There's still a long way to go until the Academy officially ends. But, I think I am performing much better than expected. Sprinting is taking away from my long efforts. But, at least I am still at the top in the long sprint efforts. I fear I won't hold onto the sprint wattage win in the 30 since the one minute is so huge now. For now, my average is higher than second place at almost 700. Maybe I have another chance. But this 30 and 120 are my best ever beating my 2018 times when I did manage a top finish. If I get beaten by a finalist, at least I won't get beaten by very much. Some numbers just seem unreliable, especially the 1500 watt sprints sound like a trainer glitch. But we will wait and see what the finalists can do.

     Here are some numbers from a website for what would be a top pro levels, measured as 100%:

5 second 1200 watts (78%)

15 seconds 900 watts (I did 94%)

30 seconds 722 (I hit 723!)

60 seconds 574 (I did 93%)

4 minutes 424 (82%)

I'm still trying to go a little higher in the one minute effort. The numbers above are for my weight. Still shows that some Zwift best efforts could be off a little. My power meter is very accurate. I think I can retire some day and look back and feel good about that effort. It is going on the wall, so to speak. 

   

Race #1 Win!

     Week one is over and I'm leading in the 30 and 60 seconds. I'm not far behind in 10 second, 20 second, and 2 minutes. Will try them all again soon, or should I say 'zoon'?

      Today's race was three laps of Richmond UCI. It is a tough course and I have never done three laps as much as I can remember. 22 entries led to a pack of ten at the front. I was determined to be in that group until I died. The first lap got really hard at the hills. I had to really dig in. We wound up with a group of 5 that would stick together until the final approach in lap 3. 

     On the downhill in lap 3, I opened up a gap and one rider came with me. We shared the front and kept 8 seconds or so ahead of the other three until the hill. From there, we extended the gap a bit, hitting both hills hard. The three behind us split up, which was the plan. Third place caught us on the last hill near the base. I was in the red as the other two riders opened a small gap and held it until the hill starts to level near the finish.

     I was determined not to let them go. I held my ground at 3 seconds back. As soon as I hit the level, I gave it a burst, then thirty seconds from the finish I started my sprint. It wasn't too strong but I built a lot of speed as I caught them at 200 to go. I flew by and knew I had it with 100 to go. It was getting blurry right as I caught them. Don't think they were focused on me but rather were looking at each other. It was almost the best way to dump the sprinter. They just didn't gain enough ground as I had saved my aero power-up from the very first banner.

     I only took two fourth place finishes last year. This felt really good, better than the two wins I got in the open races in Crit City this summer. This race was hard fought, even with going a bit slow on the flats. I thought I would have to settle for third place. So this win was a shocker, especially being over an hour long at 75 minutes. 

Zwift Academy Four

     My Zwift Academy is off to a great start. I've been lax on my sprint training but focused on my longer efforts. the goal was mainly for the time trial competition that never materialized. No biggie. My new focus is the long sprint, a full minute. This is usually where I can outshine. I won the one minute title in 2018. I go by total watts as anyone could potentially alter their weight in the w/kg chart. 

     I started with workout number 4 and laid down a good one minute effort of 531 watts. On day 2 I did some sprints after the eight minute maximum test. I did it twice. Once for a full six minutes (which is on the chart) and a second workout to do a more tired eight minute effort after a 3 second and 30 second sprint. The results put me in the lead from 3 seconds to 60 seconds! Now I've got a target on my back as top riders will see my numbers and try to beat them. But for now, I'm going to bask in my accomplishment. I will redo the one minute effort soon. I still have to do the four minute max test.

     Here's what the chart looks like:

     On the left, my efforts are in blue above the Zwift Academy Best orange line. I know the top contenders haven't done their one minute efforts yet. It is just to prove my thunder thighs can still rumble. After these first week efforts, I will finish the workouts but start to focus on the late October Events which are daunting. One ride will be the KOM forward, the Epic KOM at almost FTP and the max effort on the Volcano. The other ride is the Innsbruck sprint followed by a race up the mountain. (A little easier.)I'm trying to do my best as my age is getting up there. This year is already better than 2019. So, I'm almost in 2018 shape. Probably less distractions during the last six months of Covid.

     The four minute test went well at 349 watts, doing the reverse hill on Watopia in 4:12. All was going good, coasting down the hill after finishing the hill. Then, the lights and power went out. My Zwift! When everything came back on, I scurried to get the file on Strava...and the file included the whole climb. 349 watts worth. I uploaded to Today's plan. All was good. I didn't get the top four minute but I came close. (The 359 was top honors...so close). I'm hoping the week ends soon so I can lock a few numbers in. I currently have 10, 20, 30 and 60 seconds and almost the 5 sec and 2 minute times.

     

 

The History of Zee

      Today is September 19 2020. I am preparing for the Zwift Academy. I missed the 2016 Academy but I have done fairly well in the last three years. I was preparing for the Zwift Time Trial World Championship, which is now cancelled.(I was last year's winner) I just did my best hour power riding up Ventoux today.

     I've done some work behind the scenes for Zwift. Here's some of my work that has come to fruition: Designed the Highline in New York, the Speed Wheel in time trials, the Invisible Power-up and a little more. I got the T-Rex thrown in Titan's Grove by talking directly with Eric Min. Still trying to get Campy wheels, Ventum paint special, and a Greek Marathon Running course.

     I've won a few titles. Several people will point out that the early days lacked a lot of competition, which is true. It was fun all the same. I won the Switzerland National Zwift Championship in 2018, the Zwift World Time Trial Race in 2019, and the Tour de Zwift in 2020. I've also finished top twenty in the CVR Race Series and I took fifth place in the KISS Europe Race Series. I entered and won one race in the KISS American Race Series beating Brit Mason by a hair (one of my most exciting finishes). (EDIT: I also finished first in the women's Swiss Nationals December 2020. Woo Hoo!)

     I interviewed for the Academy Semi-Finals but simply can't compete with the top amateurs. I don't have enough race experience. My goal this year will have to be the forward KOM. My 10 second sprint has diminished in the last year or so. My thirty second and one minute power are still pretty sharp. After five minutes, I slow again. We will give it a go. Maintaining top form is a difficult task. (EDIT: I finished about tenth or so. Some of the competition was wicked fast from 1:43 to my 1:46.)

     Some of this blog was to record what I was doing, more for myself than the readers. I appreciate you few readers and all those who follow and encourage me with ride-ons. I only wish I had Zwift when I was younger.  

End of August

   Well, here we are at the end of August. I've finished my Tough it Out workout series. I still have two rides to do, a long time trial and a 30/30 FTP test. Yesterday was one of the hardest ones the 2016 Zwift Academy #23 Over Unders. I do a 20 minute set (of 22) twice. I finished both sets with all stars, yeah! I think in the past, I was aiming just a bit too high and couldn't make the second set. Instead of averaging 260 and then 230 or something, I did 248 and 252. Consistent is better. Also, finished Ventoux 9th time and put myself at 49 of 50 on the all-time Zwift climbing list! 

   What's up in September? I have plans to peak for a parallel time trial championship but it looks like it may be cancelled. Waiting for official word. Tomorrow we're back on the TT bike around the volcano. Should be a blast. Maybe Zwift will announce Nationals or Academy and that may be worked into my schedule.Maybe we will still have Switzerland open. But otherwise, it looks like Zwift will hold Championship races in early December. I'll have to attempt that of course if they have a time trial. I can't beat Chloe or come anywhere near the top pros, but I will just look to top the amateur list. Staying in top form for the next three months will require some inventive coaching. For now, I'm in maintain top form mode. I get a rest day every other Thursday, lol.

   

   

Nine Jersey Quest

Below are the time trials I have done from July 24 through August 9.

They're all on my Strava and generally pictured.

This was a fun project and upped my fitness along with a few Ventoux and an Alp.

Now it's back to workouts and even longer time trials.

1.Paris
Lap time 9:41 watts 285
A solid effort on the time trial bike.
A fun tt course but a bore for racing really

2. New York
Lap time 14:30 watts 275
A personal best but I don't think I have tt'd it as a primary target before.
Course is a bit of a slugfest with not many visual ques.

3.Innsbruck
Lap time 44:29 watts 247 (255 np)
The long and often dreaded course.
will repeat at some point with climbing bike.

4. Crit City
Lap time 2:32 watts 362 (yes really)
Perfect course for my legs. Hit the hill at about 380 watts.
I have fallen in love with this course. My only two wins were here.

5. Bologna
Lap time 18:45 watts 260
Used the Felt Ar. Maybe repeat with Tron bike
I am just glad it finished at the top. Good climb today.
Clock stopped so no screen shot. (bummer was at 18:44)

6. London

Lap time 24:17 watts 264 (np 271)
A course from the old days.This was super hard effort.
I like the Classique and this course.
Reminds me of my big win here from CVR days.

7.Yorkshire

Ripped this one 21:55.271 watts (np 278)
Like this course for the little downhill rests.
Won the WC time trial title in 2019 on Yorkshire's Pump 8 course.

8. Watopia

Lap time: 13:26.73 watts 285 (np 291)

Pushed hard and felt really good today, better watts than Paris.
What if there only was the old Watopia Island?
Owned the QOM for this course for a short time

9. Richmond

Lap time 24:31.33 watts 265 (np 273)

Really good until 23rd street, felt little slow on last climb.
Those steep climbs are feared but a great challenge too.
I like the shorter Hilly Lap but this is alright too.

TOTAL TIME: 2:54.0895 

Well under my three hour goal.

This would make a great one day challenge.

I'm not happy with Bologna, will redo at some point.

The 100th Alp

Was excited for this when I finished my 50th within the first year. But, I got distracted at times with Academy, World's, and other goals. I even went a whole month without a climb! Now, this is not too monumental. A few guys have 200 and even 300. I'm not on a smart trainer either, so I'm not using tiny gears the whole way up. What really took the cake was about a week ago, I saw a 78 year old man does this route every day as his exercise. Daily!

I thought about a super light weight ride up the Alp but then it would be on private and I want others to see that this is something they can do too. I think I will tire of Ventoux soon. On the Alp, I always check my time at the turn at 10. That's the half-way point in time roughly. I judge my time based on that. With Ventoux, it's the time to the 9km stone or about half the time to the Reynard arch.

I've done a lot of workouts on the Alp. It means I'm in for over an hour and I won't back down. Only once recently, I remember being too tired to go past the first ten minutes. I actually felt guilt for turning around and quitting. But, I have had over-training issues before, so I have to let my body be the boss sometimes.

I rode the Alp at least 20 times picking one section to race all out. A lot of them were before the Tarmac bike too. I still hold a bunch of them. Dare I check? It just isn't my goal right now. For a time of several months, I held every single section record (because who else would be crazy enough to sprint each section one by one?)

Today is August 5th 2020. The Alp was released on March 29 2018. So. that's not even once a week but I made it. There will never be a Ventoux 100 or even 50 in my thinking. Officially, Ventoux will be released on August 10 but I have 5 already and probably a sixth this Sunday. 

For not being a climber, I have fallen in love with the Alp scenery and its 21 turns. Thanks Zwift and everyone who has followed my saga for a while. What's next? World's prep mostly. Less than 50 days to go. Serious training starts four weeks out. But doing a short time trial and then the Alp today are all part of the road to defend the title. Dig, dig, dig. Thanks for reading if you made it this far.