Which winter training plan on Zwift

Thick Mike

I've just started using Zwift on iPad with a wahoo speed sensor and HR monitor. I'm using the cheapo Aldi turbo trainer (which is crap and I've worn a groove in it already). I'll probably look out for a good deal on a direct drive smart trainer after Christmas.

Anyway, I did an FTP test yesterday (not sure how accurate it is due to the crappy no name turbo not being supported), but it's a place to start from. FTP was 129w (don't laugh, I'm a newbie and 50!). Which training plan should I follow to be fitter and faster up the hills in spring?

cgfw201

Suspect they will all have a similarly positive effect if you stick with it. Have only dipped in and used individual workouts on Zwift that I've either created in the custom builder or ones on there that match my training plan.

Just crack on, get some miles in and try a few out.

Thick Mike

cgfw201 wrote:

Suspect they will all have a similarly positive effect if you stick with it. Have only dipped in and used individual workouts on Zwift that I've either created in the custom builder or ones on there that match my training plan.

Just crack on, get some miles in and try a few out.

Cheers.

Thought I wouldn't do any harm just picking one at random...just wondered if there was a preferred one.

mechanism

Of the ones I've tried, Hunter's Challenge is really quite challenging and regularly gets the heart rate close to max so doesn't fit the traditional "base miles" winter training approach.

I'm working through the 12 week winter plan which so far is fairly steady but with some long-ish workouts (or longer than I would normally do on a turbo trainer).

You can look through the workouts without starting the game here http://www.stronglikeox.bike/zwift-beta-workouts/

markhewitt1978

I am sure you know that, as the trainer is unsupported the FTP doesn't have any basis in reality. It could be 300W just as easily.

That said it still serves as a benchmark for workouts.

Thick Mike

Mechanism wrote:

Of the ones I've tried, Hunter's Challenge is really quite challenging and regularly gets the heart rate close to max so doesn't fit the traditional "base miles" winter training approach.

I'm working through the 12 week winter plan which so far is fairly steady but with some long-ish workouts (or longer than I would normally do on a turbo trainer).

You can look through the workouts without starting the game here http://www.stronglikeox.bike/zwift-beta-workouts/

Thanks for that, just done day 1 of the 12 week plan and it felt pretty easy, but I guess that's how it's meant to be at the start.

Thick Mike

markhewitt1978 wrote:

I am sure you know that, as the trainer is unsupported the FTP doesn't have any basis in reality. It could be 300W just as easily.

That said it still serves as a benchmark for workouts.

Yes, 300w...that's more like it!!

MiddleRinger

In your situation as a cycling newbie just get on Zwift and have some fun! Ride around the different courses, chase down bunches, hammer up the "hills" and join a few group rides or even races. The organised rides really push you hard and keep the motivation high. You'll see big improvements just from that. As a beginner and heading into winter, don't worry too much about being seriously structured, avoid burning out or getting bogged down in the detail.

But if you must, the 12-week winter plan would probably be a good place to start.

Thick Mike

MiddleRinger wrote:

In your situation as a cycling newbie just get on Zwift and have some fun! Ride around the different courses, chase down bunches, hammer up the "hills" and join a few group rides or even races. The organised rides really push you hard and keep the motivation high. You'll see big improvements just from that. As a beginner and heading into winter, don't worry too much about being seriously structured, avoid burning out or getting bogged down in the detail.

But if you must, the 12-week winter plan would probably be a good place to start.

Cheers MR, I wanted a plan so I have something to keep me motivated. I did the Couch to 5km running thing a couple of years ago and I liked the progress and structure...plus I'll be less likely to slack off.

The 12 week plan looks the most likely, but I'm not so sure I can keep up the 5 days a week when I'm back at work.

Vslowpace

If you want to follow a structured training plan I would be tempted to go for a Trainer Road subscription rather than Zwift.

There's just more depth to the TR plans, however if graphics are your thing then Zwift trumps TR.

markhewitt1978

The Zwift training plans are good, but I would echo the above in terms of getting yourself into a regular group ride, these test you like nothing else can, and it's the social way to train.

Finesilver24

Zwift racing is great. I have tried lots of turbo sessions over the years and I have rarely tried as hard as I do when I race on Zwift. It's not structured, other than that there are lost of periods when you're on your personal limit (the aim of many structured workouts) and you learn a lot about your capabilities. I am sick of interval sessions and struggle with the motivation to follow a graph (TR and Golden Cheetah), but the Zwift races are very tactical and engaging. I have never looked forward to going on the turbo before.

If you haven't raced already I recommend starting off on a flat course and make sure you warm up first as they go off like scalded cats, but it calms down after 5 mins or so.

cgfw201

Finesilver24 wrote:

Zwift racing is great. I have tried lots of turbo sessions over the years and I have rarely tried as hard as I do when I race on Zwift. It's not structured, other than that there are lost of periods when you're on your personal limit (the aim of many structured workouts) and you learn a lot about your capabilities. I am sick of interval sessions and struggle with the motivation to follow a graph (TR and Golden Cheetah), but the Zwift races are very tactical and engaging. I have never looked forward to going on the turbo before.

If you haven't raced already I recommend starting off on a flat course and make sure you warm up first as they go off like scalded cats, but it calms down after 5 mins or so.

Racing really took it to another level for me too.

2 years of doing a fair bit of TrainerRoad in the winter, around 90 sessions in total, had given me an estimate LTHR of 164.

First Zwift race a couple of weeks ago, averaged 171 for the hour race and raised my FTP by about 25 watts.
First real world race the week after that, almost identical numbers to the Zwift race.

Finesilver24

Just finished another Zwift race. Started hard at the front of the 88 riders, but I knew I couldn't stay at the head of the race until the end, so I backed off and formed a group of 10-12 and we all worked well together but occasionally dropped some slower riders in the group. I was convinced I'd get pushed out the back before the end but I managed to hang in until the final sprint when I got pipped on the line and finished 6th out of the remaining 7 in my group, all finishing within 2 seconds.

It's probably more enjoyable than actual racing and I never have to worry about getting my collar bone repaired again. A lot easier to get home afterwards too!

CRAIGO5000

I echo the above sentiments.
Trained on trainer road for a few years and raced on road where I finished well in a few races and won another. Did my back in and then got back into it but with Zwift. I still race outdoors and use a PM. I actually hit higher normalised power figures for a race on Zwift over winter than I did that previous summer!

Racing is where you find that extra 5% to push into. An interval will never put you there as you'll just hold back. Someone making an attack and passing you where you have to stay with them is the carrot that dangles.

Trainer road is excellent but you need to be very focussed. You don't need so much focus for Zwift.

markhewitt1978

CRAIGO5000 wrote:

Racing is where you find that extra 5% to push into. An interval will never put you there as you'll just hold back. Someone making an attack and passing you where you have to stay with them is the carrot that dangles.

Even when you aren't racing Zwift provides that motivation to try and stay with that person next to you or to drop them, even when you'd planned an easy fasted ride!

jgsi

Even the group rides (not races) can be a challenge.
Someone had a right moan on Zwift about being unable to keep up on a sub 3 w/kg ride because he was 60kg and the ride leader was perhaps 75kg.
What a prat when he professed to have a FTP of over 4w/kg he didnt even have the nouse to give out an actual power number anyways. That ride would have been hovering between 200 and perhaps 275 watts and the ability to take cover and draft...
I love the MGCC hang on ride.... does what it says on the tin.... just dont moan about being dropped lol

markhewitt1978

JGSI wrote:

Even the group rides (not races) can be a challenge.
Someone had a right moan on Zwift about being unable to keep up on a sub 3 w/kg ride because he was 60kg and the ride leader was perhaps 75kg.
What a prat when he professed to have a FTP of over 4w/kg he didnt even have the nouse to give out an actual power number anyways. That ride would have been hovering between 200 and perhaps 275 watts and the ability to take cover and draft...
I love the MGCC hang on ride.... does what it says on the tin.... just dont moan about being dropped lol

But it is a big issue on group rides, which tend to favour the flatter routes but then give the pace in w/kg, when w/kg is a fairly meaningless metric on flat roads, when watts is more important.

CRAIGO5000

Yeah that can be an issue.

I'm 61KG and have a ftp of 4.5w/kg. I got dropped from a ride advertised as 3w/kg. The ride was dropping riders every few mins. I lasted for half of it. 4.5-5w on the flats and 6+ on the hills.

Carnage. I'll be back on those Z TAZ A rides though. They are brutal. If I had a Qubo or other cheap smart trainer, I'd probably be okay as thy give you around 50 extra watts at least

jgsi

Now you say that.. is it not possible that the usual Zwift knobs were pushing the stupid pace and the actual ride leader was doing his nut in trying to control them?

CRAIGO5000

No that wasn't the case. It was encouraged by the ride leader. It was advertised on the app at a much slower pace. Then when on Zwift the leader was saying it was a drop ride. It's like that every week apparently. A few of them rotate on the front to keep the pace very high. Very tight bunch at the sharp end and starts out with loads of hopefuls for an hour.

Good fun and great for building strength.

jgsi

CRAIGO5000 wrote:

No that wasn't the case. It was encouraged by the ride leader. It was advertised on the app at a much slower pace. Then when on Zwift the leader was saying it was a drop ride. It's like that every week apparently. A few of them rotate on the front to keep the pace very high. Very tight bunch at the sharp end and starts out with loads of hopefuls for an hour.

Good fun and great for building strength.

So a Hang On ride... yes they are good training.. the MGCC do the same Sat morning.. hellish.

Anyways I experimented tonight by dropping my weight to see what its like... you go over Cat limits indeed and lose out to the fatties... so Zwift actively promotes being fat! Apparently you can go up 3 times Box Hill at 90kg like a fiffin skinny rabbit and stay within Cat so you win races. I would have got a 4th but ended up DQ'd.