Zwift, Tour of Watopia 2018

[<Tommy>]

Tommy
FWIW I play it by ear(knee?) with mine. So, last week not so good and lots of spinning and bailing when discomfort or pain too much. This week good so worth a race. I know we are all different but it may be a similar regime may work for you.

I don’t know. I know what you’re saying. But what happens when (if) your knee starts hurting next week again? Is that down to the racing you’ve done or just coincidental? If it’s the racing then you’re bacially going round in circles. Maybe hoping that the knee slowly becomes stronger?
Or is it that you have a long term condition, not directly caused by cycling, so accept that there’s going to be good and bad weeks. I think I’m your case you feel it’s the latter.
For me at the moment I don’t know the cause of my knee pain. But I started doing trainerroad this winter for the first time. And I bought a new turbo trainer this winter. So I can’t dissmiss them as possible causes. Possibly even a combination of the two.
It could of course just be wear and tear, working on my knees, getting old etc. But... the temperature’s up now. So I can cycle outdoors. Yesterday I went for a ride and I kept my cadence hi and watts low. And today I feel pretty good. In fact my shoulders are worse than my knee for a change so it’s another sign I need to work on my endurance riding. So it’s not real hardship for me to avoid racing and trainerroad for a while. I’ll still use zwift and brvr for climbing.

 

[bridgy]

I'd be very happy to have a race up the Aple - if we can sort out the practicalities. When I do it will be a matter of fitting it in between kids football matches at the weekend, and also fitting in with what's convenient for Monte - who has similar football commitments! I also don't know how best to arrange a non-official race on Zwift - just a matter of agreeing a time and turning up at the same time on the same course??

Also, just on the Bkool thing, I do think I'll be slower on the Neo (I'll be happy if I'm wrong!) - it's noticeable that the resistance runs out at the steeper gradients and I can spin at quite high watts. The less steep gradients don't feel too much different (hence no faster up Box Hill on the Bkool), but I think this will be a different matter.

Anyway, I'll discuss with Monte when we can do it and let you know. Maybe Saturday afternoon.....

 

[<Tommy>]

Tommy I don't know if you use a cadence sensor and the typical cadence you cycle at. I found a couple of years ago my cadence was down around 70 rpm, This gave me more power, but at the expense is sore knees once in a while. I then spent a winter learning to spin 90-95rpm . I lost a little power as it pushes your heart rate higher, but it relieves knee soreness, due to less mechanical stress in the joint. I now when touring spin and save the low cadence stuff for the odd power events. Hopefully yours is as simple as that . Andy

Time to consider gearing down so you can spin up a mountain. I got funny looks the first time I did a club run with MTB groupset. No one laughs now when I can spin up 25% inclines.

Bikecalc will help with gearing selection. 11-34 road Cass and 33/32 inner rings can be sourced. if MTB too radical

I have actually improved my cadence a ton over the last year or so. Partly due to you mentioning it at the time which made me think about it a lot more.

The good thing about the bike I’ve just bought is that I don’t think it’s going to goad me so much . The s-works tarmac is lethal. It just looks like it’s supposed to ridden at breakneck speed!

Don’t get me wrong I’m not selling it. But it’s good to have another option than chewing the stem...the new frame, even though it’ll be set up so I’m in a similar position on the bike. Doesn’t feel as aggressive or racy. I’ve gone for etap wifli too on the premise of sticking a 30 or 32 on the back.

 

[<Tommy>]

I'd be very happy to have a race up the Aple - if we can sort out the practicalities. When I do it will be a matter of fitting it in between kids football matches at the weekend, and also fitting in with what's convenient for Monte - who has similar football commitments! I also don't know how best to arrange a non-official race on Zwift - just a matter of agreeing a time and turning up at the same time on the same course??

Also, just on the Bkool thing, I do think I'll be slower on the Neo (I'll be happy if I'm wrong!) - it's noticeable that the resistance runs out at the steeper gradients and I can spin at quite high watts. The less steep gradients don't feel too much different (hence no faster up Box Hill on the Bkool), but I think this will be a different matter.

Anyway, I'll discuss with Monte when we can do it and let you know. Maybe Saturday afternoon.....

Would reducing the realism setting in zwift to say 50% stop the resistance from topping out?

 

[kipster]

I don’t know. I know what you’re saying. But what happens when (if) your knee starts hurting next week again? Is that down to the racing you’ve done or just coincidental? If it’s the racing then you’re bacially going round in circles. Maybe hoping that the knee slowly becomes stronger?
Or is it that you have a long term condition, not directly caused by cycling, so accept that there’s going to be good and bad weeks. I think I’m your case you feel it’s the latter.
For me at the moment I don’t know the cause of my knee pain. But I started doing trainerroad this winter for the first time. And I bought a new turbo trainer this winter. So I can’t dissmiss them as possible causes. Possibly even a combination of the two.
It could of course just be wear and tear, working on my knees, getting old etc. But... the temperature’s up now. So I can cycle outdoors. Yesterday I went for a ride and I kept my cadence hi and watts low. And today I feel pretty good. In fact my shoulders are worse than my knee for a change so it’s another sign I need to work on my endurance riding. So it’s not real hardship for me to avoid racing and trainerroad for a while. I’ll still use zwift and brvr for climbing.

Tommy, nothing wrong with a bit of endurance cycling, I try and do some most weekends, the clubs evening rides start soon and that will be the fast rides for me. The major issue you'll have is you dont need all those fancy bikes and wheels for endurance stuff, so if you want to sell them I'm sure there will be a few takers here , that C64 frame for a start plus it'll help pay for any private knee works you'll need, we're all here to support you

 

[<Tommy>]

Tommy, nothing wrong with a bit of endurance cycling, I try and do some most weekends, the clubs evening rides start soon and that will be the fast rides for me. The major issue you'll have is you dont need all those fancy bikes and wheels for endurance stuff, so if you want to sell them I'm sure there will be a few takers here , that C64 frame for a start plus it'll help pay for any private knee works you'll need, we're all here to support you

Very considerate of you mate

This is my plan too Kip. Longer ride on the c64 on the weekend. Shorter higher tempo rides around Regent’s Park on the tarmac during the week (It’s a hard life ).

The higher tempo rides I can judge my own threshold rather than coach chad goading me!

 

[CXRAndy]

Would reducing the realism setting in zwift to say 50% stop the resistance from topping out?

Yes altering the realism does allow you to run higher gearing on steep hills. I left mine on 50% I'm still running 53/39 and 11-28 Cass I didn't need the 28t last night.

Zwift uses the power figure to work out speed along with weight, incline . wind speed I believe is factored in also but set at zero

 

[bridgy]

Would reducing the realism setting in zwift to say 50% stop the resistance from topping out?

That's a good thought - I'm not sure, might be worth a try. To be honest I can't remember what I have the realism set to - will check.

Those using Neo/Kickr - what realism setting did you use on the Alpe Du Zwift climb?

 

[JuhaL]

I have ride 100% realism all the time. I have 52/36 and 11-28. I have ride 2 times alpe du zwift and not needed 36/28 yet.

 

[bridgy]

It's a shame Zwiftpower don't have access to trainer info and publish this on the results like Bkool does

 

[bridgy]

I have ride 100% realism all the time. I have 52/36 and 11-28. I have ride 2 times alpe du zwift and not needed 36/28 yet.

What trainer do you have @JuhaL ?

 

[CXRAndy]

That's a good thought - I'm not sure, might be worth a try. To be honest I can't remember what I have the realism set to - will check.

Those using Neo/Kickr - what realism setting did you use on the Alpe Du Zwift climb?

50% I never altered it from joining Zwift . I can run 39t inner chainring and upto 28t.

 

[JuhaL]

What trainer do you have @JuhaL ?

Bkool Smart Pro 1. Direct drive trainer would be better in virtual climbs but i have learn to live with bkool better now.

 

[Aleman]

I've dropped out of the CG for the time being to concentrate on Climbing / Endurance riding and Endurance intervals, partly to see if I can drop a couple of kilos before Mallorca, but also to get myself in proper shape for long days and lots of climbing. I did a Bkool route week before last which is Alpe D'Huez, Col de Sarenne, then drop down the back of the Alpe to Bourg d'Oisans .. A mere 34.5 Miles and 5000ft of climbing, in just over the 2 hours ... My planned big ride is 3 times that , I can guarantee that I won't be doing it in 6 hours, and will not be pushing 300W going downhill, in fact I don't think I'll be pushing 300W going up hill either. The one thing that concerns me is gearing I run a 50-34 compact and an 11-32 rear, the bike I'm hiring is 50/34 and 11-28, with no option to change it. I know I have the power to drop the cadence to 70/75 and grind up (although perhaps not for 9 miles of 5-6%!), so I can ride it as long as the knees hold out.

Personally I'm seriously looking at going sub compact with Absolute Black oval rings, why do I care what people think if I'm not running a 53 /39 and 11-25 like the pros? I'm 55 FFS, I'm not a pro, or an elite athlete, I'm doing this for 'fun'. Using the Bike Gear Calculator I get the following on a 25c tyre at a 90 cadence

50 - 11 gives 120.3" top speed 32.2 MPH
50 - 32 gives 41.3" top speed 11.1 MPH
34 - 11 gives 81.8" top speed 21.9 MPH
34 - 32 gives 28.1" top speed 7.53 MPH

48 - 11 gives 115.4" top speed 30.9 MPH
48 - 32 gives 39.7" top speed 10.62 MPH
32 - 11 gives 77" top speed 20.6 MPH
32 - 32 gives 26.5" top speed 7.1 MPH

So nothing drastically different, apart from the ability to turn the pedals, the torque figures are interesting significantly easing strain on the knees.

 

[<Tommy>]

I've dropped out of the CG for the time being to concentrate on Climbing / Endurance riding and Endurance intervals, partly to see if I can drop a couple of kilos before Mallorca, but also to get myself in proper shape for long days and lots of climbing. I did a Bkool route week before last which is Alpe D'Huez, Col de Sarenne, then drop down the back of the Alpe to Bourg d'Oisans .. A mere 34.5 Miles and 5000ft of climbing, in just over the 2 hours ... My planned big ride is 3 times that , I can guarantee that I won't be doing it in 6 hours, and will not be pushing 300W going downhill, in fact I don't think I'll be pushing 300W going up hill either. The one thing that concerns me is gearing I run a 50-34 compact and an 11-32 rear, the bike I'm hiring is 50/34 and 11-28, with no option to change it. I know I have the power to drop the cadence to 70/75 and grind up (although perhaps not for 9 miles of 5-6%!), so I can ride it as long as the knees hold out.

Personally I'm seriously looking at going sub compact with Absolute Black oval rings, why do I care what people think if I'm not running a 53 /39 and 11-25 like the pros? I'm 55 FFS, I'm not a pro, or an elite athlete, I'm doing this for 'fun'. Using the Bike Gear Calculator I get the following on a 25c tyre at a 90 cadence

50 - 11 gives 120.3" top speed 32.2 MPH
50 - 32 gives 41.3" top speed 11.1 MPH
34 - 11 gives 81.8" top speed 21.9 MPH
34 - 32 gives 28.1" top speed 7.53 MPH

48 - 11 gives 115.4" top speed 30.9 MPH
48 - 32 gives 39.7" top speed 10.62 MPH
32 - 11 gives 77" top speed 20.6 MPH
32 - 32 gives 26.5" top speed 7.1 MPH

So nothing drastically different, apart from the ability to turn the pedals, the torque figures are interesting significantly easing strain on the knees.

Chris Froome uses a 32 in the mountains. And if it’s good enough for him...! There’s a good interview with Armstrong on YouTube talking about cadence. The day of the grinder has gone!


View: https://youtu.be/BwZtTgt1AbA




View: https://www.youtube.com/watch?v=kbOUUFTtNO0