Posts Tagged ‘Trainer’

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After using Zwift for a few weeks I can say I am still impressed. For the first 2 weeks I used Zwift with a Heart Rate, Speed Sensor and Cyclops Fluid 2 Trainer. In this time the only frustration I would have are during sprints the software would detect wheel slippage and I would lose 2 seconds for everything to come back as it wouldn’t register power for that time.

ea386e94-62b9-49db-b9e3-e986bfd20b9eThe solution came when a year of saving up payed off.

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I got my Stages Power Meter!

Now the tire slippage doesn’t matter anymore.  Zwift is reading directly from the power meter.  I didn’t buy the Stages power meter for zwift.  This was planned for over a year.  I am very happy with it for the 2 weeks I have had the power meter indoors as well as outdoors.  This has definitely taken away my frustrations with Zwift.

So far in Zwift I have racked up a few achievements and new gear.  The Facebook group Zwift Riders is the place to be for discussions.  Zwift changes the dynamic of riding indoors for me so much that I even run it when I am doing a trainer video and over lay the video on the left side of the screen.

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Zwift … First look

Posted: January 30, 2015 in Reviews
Tags: ,

I received a great email today.  Welcome to Zwift beta!

As soon as I got home for work I installed the software and set up my bike sensors. This was painless.

Then I set up my avatar and started riding.  It was a rest day so I said to myself I’ll just tool around for a while.

Ha That didn’t happen.

No less than two minuets in I was going for a KOM!  I can see this as a great way of beating the winter blues on the trainer.  I will report back when I have more time in the saddle with Zwift.

So much for a rest day.

Here is a short video update right after the last one.  As you can see it was extremly tough!

 

So after my first block and rest week of Cyclo 90 in- season.  It was time to retest.  My original Functional Threshold Heart Rate was 170 BPM and I figured out my zones from there.  A month later I did the test even though I felt a little worn down and stressed.  The test itself went well. I felt good during it and was chalenged for the last 3 minutes to keep up. I may have had a little more gas to start off a little harder because my last minute was strong.

Drumroll Please

My average speed went down by 2%

My average Heart rate went down 3%

From my calculations I was 1% more efficient.

So I am getting there.  Like I said I felt that i could have maybe started with a faster pace to bring those numbers up.  We will see what happens next month.  I’ll repeat the test a week after the Gran Fondo.

Staying strong in the drops is one of the tough things for my.  I am mor of a hoods kind of guy when I have a lot of tension in the gears.  But, a wise man said the lower you are the more your peddaling power actually counts.  So today I trained with high tension in the aero position.  It started off great but as I progressed I found that my cadence was dropping.  I think I over geared a little too much from the start.  Somehow I made it through the whole 30 minutes eventhough the last minute felt like an eternity.  Every time I looked down only 10 seconds passed.  To top it off my son is in his bouncer next to me laughing his but off mocking my suffering.  I think that got me though it because it forced me to step back and laugh too.  Here is a quick video of the aftermath.

http://cyclo-core.com/c90/rongarofalo

Today had a good session.  Had to change the session type because of time today.  I only had 30 minutes and was supposed to do an hour and a half ride with high cadence hill climbs.  I spoke to Graeme and he suggested I do Lightning Leg Agility.  Well the last time I had done this session was when I was doing the off season program.

Wow

I had improved immensely.  I had a cadence peak at 192 RPM!  I felt like I was going to explode but it was amazing.  Afterwards I was spent but the energy started climbing about a half hour after the session and I felt great the rest of the night.  Now I need to get some longer rides in because my fundamentals are going great.

I am only worried about long-term endurance but I still have about a month till my event.  I will try to get a 70 mi ride in this week for piece of mind.  Last week I did a 40 and was comfortable so 70 shouldn’t be a problem.  My goal event is May 20th.  Gran Fondo New York.  100mi with 8000 ft of climbing.  Tomorrow another HIT Session.  I can’t wait!

I only had an hour today and my plan called for basicly that.  It wasn’t just an hour workout but it was non stop ciircut training.  I started with cyclo strong- strength based workout with a mixture of dumbell, stability ball and body weight.  That alone is a great workout that you feel the next day.  However, today I had to stack sessions.  Then immediatly after I jumped in to cyclo power.  This workout is based on explosive power using dumbells and bodyweight excersises.  Some of the excersises I needed to go outside for due to a low ceilling but was well worth it due to the quality of workout.  Next came the part that totally destroyed me.  Cyclo Ripped!  High pace, high heart rate work.  When I got to the scissor crunches and bicycle kicks I was basicly done.  Then I had to get on the trainer!  6 minutes of Hell.  Well it was well worth it because after the workout I felt so pumped.  Had a protien shake, took a shower got dinner togeather and brought it to work.  I felt great at work tonight and now I am beat.  GOOD NIGHT!

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http://app.strava.com/runs/6268176/embed/40da93075a2c29175976e4debe63b8f6874c9957

This morning i got up too late and needed an hour for my training today. I had 2 sessions set up one focusing on pedaling technique and the other on climbing attacks. I got on the trainer and wasn’t feeling it for the first 5 minutes. I pressed on anyway. Finally got in the groove but the first workout was over.  No more time in the morning if I wasted to get to work on time. So I got ready and went to work. During the 5 minutes I had between my second and third period classes I got a great idea. I have a long lunch today so why not sneak in a workout at lunch. I was off as soon as the lunch bell rang, flew home got changed and hit the trainer. I think it was the adrenalin because I felt warmed up instantly and had a lot of fun through the suffering of zone 4 threshold constant with zone 5 attacks. It was a tough workout but it invigorated me. Finished with a very short cooldown. Put lunch in the microwave and jumped in the shower. Got changed in lightning speed grabbed my lunch and dinner to bring back with me because I know I would be working 3 jobs today and get out at 9:30 from the last one. Drank my protein shake in the car and ate lunch when I arrived at work. What a day.
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Well my rest day is coming to an end.  My extent of excercise today was taking the baby for a walk with a convenient trip to the bike shop.  My Handlebar tape is in.  That is a project for next monday.  I will be learning how to install it at the shop.  (Thanks Grim)  Last nights TLS did pay off.  I popped a magnesium supplement with dinner and amino acids twice yesterday and this morning.  Last night I also treated myself to a epsom salt bath and had a high protein diet the past 2 days and ramped up carbs slightly tonight to prepare for the morning ahead.  I may foam roll after I post then go to bed early.  I have a 6 am date with the trainer to complete 2 HIT sessions back to back.  The first is for pedaling technique and second is Climbing Attacks.  Wish me luck.

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