Zwift Chat

[Monte]

Anyone that fancy a steady hour spinning the pedals - I can highly recommend the sub2 pack group. Leader was very good and controlled a nice tight group.

Perfect easy session for me sub 2w/kgs & heart rate zone 2 = 1hr fat burning

 

[Breedon]

Got board of watching TV so jumped on trainerroad and did a sweet spot session up to 195 watts, legs actually feel alot better than they did before i started seen a few of our people on it @Whorty i was cooling down when you joined me sorry I didn't stay with you.
Met my weekly goal for zwift of 160 miles.

 

[bobinski]

Hoping only gets you so far in life! Failing to plan is planning to fail!

(Excuse me while I go and throw up. I seem to have swallowed an entire self help book!)

 

[bobinski]

Anyone that fancy a steady hour spinning the pedals - I can highly recommend the sub2 pack group. Leader was very good and controlled a nice tight group.

Perfect easy session for me sub 2w/kgs & heart rate zone 2 = 1hr fat burning

Agreed. My go to recovery rides are with Pack.

 

[Breedon]

To be honest I think my ftp would probably of been higher at the end of the last winter than it is now as I was doing loads more concentrated efforts then. Not to say I ever bothered doing one because, well, bkool...The patchy weather and onslaught of darker evenings has me chomping at the bit to get on the turbo but I've got to wait until next Friday to discover the fate of my bkool and at least another 5 weeks for the atom so...

I've really liked the look of the sessions you've been doing, if 'like' is the right word... The reason I asked about your plans going forward is because I intend to be more focussed this winter. I'm going to try to chart a training plan around my goals and also try to be more disciplined with my diet with this in mind. That's the plan anyway... I'm interested to hear other people's goals and what method / training they're doing to achieve them.

That a good question Tom, for me goals are to improve power and sustain that power for longer periods and improve endurance over long distances, simple i know.
So for me I'll be using TrainerRoad i found for me anyway a very good training tool, by the time i go to France i would like to be at 300 watt FTP a very big goal i know so I've put my unofficial ftp at 260 (249 official FTP) so training will be a lot harder but should give me better results when doing the ftp tests.
My other goal is to lose some weight so I've been cutting out some crap but still allowing my self some treats sensibly

 

[berty bassett]

300 watt !
i havent done one for ages and just been pootling around , i have always thought that we were about even but that would leave me standing

 

[JLaw]

Anyone that fancy a steady hour spinning the pedals - I can highly recommend the sub2 pack group. Leader was very good and controlled a nice tight group.

Perfect easy session for me sub 2w/kgs & heart rate zone 2 = 1hr fat burning

I'd been trying to use the ZA socials for recovery and extra miles between races/workouts. Good to know the sub2 pack is also a good choice. The ZA socials have had good packs. I'm usually in the 1.5 to 2.2 range riding with the pack.

Just make sure you're on-time. I've been late or had to pause to deal with tech issues a couple times now. So I've had to burn it much harder than desired for ~15 minutes or so to recapture the group.

 

[bobinski]

That a good question Tom, for me goals are to improve power and sustain that power for longer periods and improve endurance over long distances, simple i know.
So for me I'll be using TrainerRoad i found for me anyway a very good training tool, by the time i go to France i would like to be at 300 watt FTP a very big goal i know so I've put my unofficial ftp at 260 (249 official FTP) so training will be a lot harder but should give me better results when doing the ftp tests.
My other goal is to lose some weight so I've been cutting out some crap but still allowing my self some treats sensibly

That is my watt goal too but probably unrealistic given current ftp and at my age. That would also put me at just over 4w/k and Cat A which now just sounds plain silly! But if i can increase ftp to 280 and drop 3.5k to 70k...

Its worth trying. I do feel as if i have lost 18 months due to the unmentionable so I have to give it a go.

 

[bobinski]

I'd been trying to use the ZA socials for recovery and extra miles between races/workouts. Good to know the sub2 pack is also a good choice. The ZA socials have had good packs. I'm usually in the 1.5 to 2.2 range riding with the pack.

Just make sure you're on-time. I've been late or had to pause to deal with tech issues a couple times now. So I've had to burn it much harder than desired for ~15 minutes or so to recapture the group.

be aware there is a bug on group rides that means sometimes late starters get re routed.

 

[bobinski]

This doesn’t look like much fun!

7. Extended Over Unders
15min from 123 to 230W
3min @ 129W
3x 30sec @ 100rpm, 311W,
rest 2min 30sec @ 100rpm, 123W
5min @ 129W
3min @ 243W
3min @ 276W
3min @ 243W
2min @ 305W
3min @ 243W
2min @ 305W
10min @ 125W
3min @ 243W
3min @ 276W
3min @ 243W
2min @ 305W
3min @ 243W
2min @ 305W
15min from 158 to 123W
Workout overview
Duration: 1h 29m
Stress points:95
Zone distribution
Z1: 41mZ2: 9mZ3: 5mZ4: 19mZ5: 6mZ6: 10m
This is a very tough session, make sure you are fresh and suitably motivated before attempting this session. Try your best to complete the intervals, it is however, designed to take you to your VO2max (limit of your aerobic capacity) and may be tricky to complete. A good warm up is required, I would also recommend a gel and a strong coffee before-hand. The main interval, repeated twice, starts with 3 minutes at powers just below your FTP ("pushing"), this is the easiest part of the interval, do not go out too hard here, otherwise you will pay the price later on! After 3 minutes lift to powers just above your FTP ("pulling"), then back to pushing. Then the intensity increases to your maximal aerobic power (MAP) for 2 minutes, then back to pushing for 3 minutes; try and get your breath here and prepare for the final 2 minutes!

 

[Whorty]

Got board of watching TV so jumped on trainerroad and did a sweet spot session up to 195 watts, legs actually feel alot better than they did before i started seen a few of our people on it @Whorty i was cooling down when you joined me sorry I didn't stay with you.
Met my weekly goal for zwift of 160 miles.

I was planning to race on Bkool with @BILL S but lost track of time and it was gone 5 by the time I realised, so went for a spin on Zwift instead.. Wasn't pushing too hard today, just a mid paced ride Figured that you was on some kind of training session as I didn't stay with me. Next time maybe

 

[Breedon]

300 watt !
i havent done one for ages and just been pootling around , i have always thought that we were about even but that would leave me standing

Your a power house lee every one here would agree with that.
BUT why dont you for research do a ftp test.

 

[<Tommy>]

That a good question Tom, for me goals are to improve power and sustain that power for longer periods and improve endurance over long distances, simple i know.
So for me I'll be using TrainerRoad i found for me anyway a very good training tool, by the time i go to France i would like to be at 300 watt FTP a very big goal i know so I've put my unofficial ftp at 260 (249 official FTP) so training will be a lot harder but should give me better results when doing the ftp tests.
My other goal is to lose some weight so I've been cutting out some crap but still allowing my self some treats sensibly

I have a similar plan Breedon. I've not used trainerroad yet but I'm hoping I can get into it as I want to do focussed training consistently through the winter. I also need to race against other people too though. I need a certain level of competition to keep me motivated and entertained. Hopefully I can fit both into a structured routine.

 

[CXRAndy]

Tommy I have a free month trial on TrainerRoad, just PM me your email and I'll send request to you.

 

[berty bassett]

That's what I struggle to see
If you sign up to a structured plan then other rides can't help the structure !
I like the idea of doing hard ride burning legs and high hr but if you had done a long ride cos the sun was shining the day before it scuppers the results - so does that mean you have to concentrate solely on the turbo for the duration ? I like the turbo but I am itching to get outside soon as the bloody rain stops
I have always gone fairly hard uphill and calmed down on the downhill ( until iow ) what is a sort of interval training I suppose but I do think I would struggle to do 6 weeks indoor