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Zwift spins
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At the minute I have only done two races a week on a Thursday and Saturday, but my club league is moving to Tuesday. I get what your sayign but the social bit of it is far more important than the recovery to me. I don't track TSS or look at CTL but a birds eye view of their calculations doesn't put me in a high range of either.imho, it sounds like fatigue building up - the zwift races are quite intensive, and adequate recovery is important. Maybe take a week off racing, as if you are doing a couple of races a week, your CTL could be building up. Do you track any TSS or anything? you are on strava arent you? Maybe take a look at the effort over the past few weeks and look at the trend of effort vs recovery. Personally, i find the zwift races require more recovery than a standard race as they are so balls out, vs the usual peloton sitting up in a race. Also, ymmv, and i could be talking gibberish
I have quite a high HR. Resting is 50bpm, walking is 100bpm, sitting on a bike and just rolling is 130bpm. 150 to 170bpm is comfortable I could hold this for hours level, 10 to 180bpm is work time but easily over an hour at that, 180 to 190bpm is business time and 190 +bpm are the hard efforts (I can hit over 200bpm if I really let it all go). Most of my commutes are actually quite relaxed, the speed and odd spike are tailgunning traffic when I am out of the bike traffic. There are a few spots I don't like the bike track so I stick to the road and if there are motorists around I'll put the hammer down to keep up but these are not for very long. If you look at my cadence on several commutes, you will see me doing 0rpm and still holding over 50+kmph as I coast down the bus laneJimmiesRustled wrote: »Yeah as Lenny alluded to, I've had a quick look at your Strava and your commutes look like tempo to threshold efforts. You're not doing a huge amount of hours on the bike but it looks like everything you're doing on the bike is pretty much full gas.
And this will be difficult, my job is solo most of the time at the minute so this is the only social outlet outside of family. I really think it could be diet, hydration and rest more than anything. Muscles are definetly tight so will start to build in my old stretching routine from last year and gettgn to bed earlier going forward. I have a habit of going to bet at 1pm and getting up before 6am, which isn't healthy.Alot of my zwift races are near 90% at threshold heart rate, unreal stuff.
The recovery is key here, sleep, stretch & adequate food with plenty water. I don't think the recovery process is complicated but honesty is key here for me. You need to recognise that maybe 2 races is ott? Or do just the one for a couple of weeks.
Now just to follow the above myself.....0 -
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Moderators, Home & Garden Moderators, Regional Midwest Moderators, Regional West Moderators Posts: 16,724 Mod ✭✭✭✭
Join Date:Posts: 15163
Been zwifting since 2015 as a beta user, biggest mistake I see is treating Zwift like a dodgem car ride. We have been doing 3-4 hour Sunday spins now and lads coming into them with minimal breakfast, hydrating like a normal Sunday and barely eating as you aren't on the road.
Lessons I learnt were that you need to double the fluid intake, eat as much if not more as you seem to be sitting at the higher effort for most of the events and then as mentioned stretching and foam rolling is even more critical.
The muscles are even more dehydrated as u are in door and will be a heck of a low sorer.
Zwift can be marmite, but as long as u treat it as the gamification that it really is then its a fantastic training tool. But I can see the frustrations growing on the various CI pages there with sandbagging, W/KG, drop outs etc.
While I have had some and lost my nut during the races for various reasons over time I've mellowed
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Its all very weird though, everything about Zwift seems to imply I should be a decent TTer or an A3/A4 hill climbing champ but reality is much different. I am still convinced part of my issue is my inability to move properly on a static bike. The bike doesn't move with you for a sprint or a hard effort which really throws me. I think this too is causing certain muscles to become tighter due to restricted range of motion. Although, as I realised the other morning, doing a race hungover is a terrible idea, although on paper it had little effect on my race, it had a major affect on my recovery.
You ever try a rocker plate? I've a very very basic one and it makes a hell of a difference, and I'd normally only be doing some very steady state climbs on BigRingVr
It's only an old press door with a bit of timber screwed down the middle, balancing on two lidl load bags, all sitting on a heavy duty cow mat.
The little bit of movement is easier on the body over an hour or so.
Ediit: Some much better examples to be found here0 -
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Bike fixed and a 33km loop within 5km mapped out! Feck this zwift shíte all of a suddenSee ye both Saturday for the B race then lads!
I haven't actually "raced", although the Flanders Endurance Series is a timed gran fondo. I think maybe trying to hang with the front groups on those Tour for All Group "Rides" is similar to the races? Certainly did the damage to my category rating...0 -
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