TrainingPeaks Structured Workouts in Zwift

By connecting TrainingPeaks with Zwift, you’ll be able to ride structured trainer rides in Zwift, and load your custom TrainingPeaks workout each day.

Here’s how to get started:

  • Login to zwift.com and make sure your account is linked on the connections page at https://my.zwift.com/settings/connections
  • If they are connected, disconnect, and then re-connect them again just to be sure
  • Next make sure the workout is a trainer workout (TrainingPeaks Structured Workout https://goo.gl/e1xbsb)
  • Lastly, login to Zwift, select workouts, and find today’s workout under the TrainingPeaks drop down

You’ll only see the workout for the current day, and it updates automatically each day. You’re all set and ready to ride!

Gran Fondo and Century Ride Nutrition

Getting ready for your first gran fondo or century ride?

  • Increase your overall carbohydrate intake in the lead up 48 hours before the event, to include higher carbohydrate foods such as breads, potatoes, pastas, and rice.
  • Eat a good size (not excessive) breakfast 2-3 hours before the event with foods that will not upset your stomach. Foods like oatmeal, pancakes, bananas, toast, or cereal.
  • Your body is limited to around 60 grams of carbohydrate absorption per hour, so during the event a good strategy is to primarily consume liquid carbohydrate with electrolyte in 2 large bottles.
  • Bring an extra baggie of drink mix with you to add to your bottles mid-ride at aid stations, supplementing your nutrition strategy with gels every 30-60 minutes, with caffeine as desired.
  • Post-event, eat normal recovery foods with some added proteins and fats.

References

  1. Muth, Natalie. Sport Nutrition for Health Professionals. F.A. Davis Company, 2014.

5 Early Season Race Prep Indoor Workouts

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In many parts of the U.S., early season racing will soon be upon us. Get tuned up with these indoor race-specific workouts. I perform these on my SportCrafters Omnium Trainer and use a large floor fan for cooling. Note: For pacing using PE or a HRM, see Power Training Levels by Training Peaks.

More at http://socalcycling.com/2014/12/27/training-early-season-criterium-race-prep-workouts-gary-tingley/ and https://www.sportcrafters.com/blog/5-early-season-race-prep-indoor-workouts

#1 – High Cadence/High Intensity Surges (1.5 hour ride)
Start with a 20-30 minute gradual warm-up.
For this workout, visualize taking :15 second HARD (130-150% FTP) pulls, and then dropping back behind an imaginary breakaway partner into the draft for :15 seconds. Do this for 10:00. It will be difficult, but keep it rolling. Then easy for 5:00.
Finish out the ride at endurance pace (70-80% FTP).
#2 – Threshold Intervals (1.5 hour ride)
Begin with a solid 20+ minute warm up, stretch out the legs.
For main set #1, ride 4 x 12:00 @ 98-103% of your FTP with a 3:00 rest interval between each threshold interval.
Cool down for 10 minutes.
#3 – Climb the Pyramid (1.5 – 2 hour ride)
Warm up for 20:00.
Then do a reverse pyramid of intervals @ 93-95% FTP, starting with 20:00 and working your way down, by cutting the time in half: This is 20:00; 10:00, 5:00, 2:30; 1:15; :45. Incorporate 3:00 of recovery time in between each effort.
Recover for 5:00+ after the last interval, to make 1.5-2 hours total ride time depending on your needs.
#4 – Bursts and Sprints (1.5 hour ride)
Warm up for at least 20:00
Then complete a set of 5 microbursts of :30sec/:30sec 150% of FTP “ON” and 50% of your FTP “EASY”. Then ride very light for 10:00 to fully recover.
Then complete 3 “full gas” sprints from a slow roll/stop, full effort :10 to :12 second sprints with 4:00 of full recovery between each one. For the sprints, jump hard out of the saddle, explosive effort to get on top of the gear, then when you have reached maximum cadence, sit down and maintain maximum intensity for the entire length of the effort of :10 seconds or 20 pedal strokes.
Then after this set, ride at endurance pace to make 1.5 hours total ride time today.
#5 – Race Day Pre-Race Warm Up (40 minute ride)
The warm-up is 40 minutes total, and at a race is also completed on a trainer or on rollers.
20 minutes easy spin, slowly raising cadence to 100 rpm, and include a few 5 second high-cadence bursts.
Then 1×3 minutes @ 90%/95%/100% of FTP w/2:00 easy spin between intervals 1-2, 2-3.
After interval 3, 4 minutes easy spin
Roll over to the start line area with 10 minutes to go.

The Future of Disc Brakes on Road and Time Trial Bikes

While I am a fan of the concept of increased braking performance, two issues I believe will greatly slow the adoption of disc brakes use in road and time trial racing are increased weight and increased drag.dolan-scala-bike-sram-red-2013

http://velonews.competitor.com/2013/11/bikes-and-tech/the-torqued-wrench-12-road-disc-questions-answered_308954

Discs will add somewhere between 250 and 750 grams, depending on the component choices made.”

“Do discs harm aerodynamics? Most likely, yes. Bike brand Culprit did some wind tunnel testing comparing its Legend frame with and without discs, and found that the discs increased drag. The difference was dependent on yaw angle, and ranged from 1-10 watts, with the largest difference at high wind angles.”

“This is, of course, a massive argument against the adoption of discs for racing. Ten watts is similar to the gains found from a set of aerodynamic wheels — it’s certainly not insignificant”

Faster Triathlon using Time Trial Races for Training

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The bike leg of triathlon and duathlon is essentially a time trial race sandwiched in between swimming and running. You will find subtle differences in training for a true time trial race, such as frequency, duration, and other TT specific workouts.

Here are a few tips for your first time trial:

  • If preparing for an upcoming event, use the race as training, race the time trial using all equipment you will have with you during a tri – spares and water – this way you “train like you race”.
  • You may be required to purchase a 1-day license at the event.
  • Warm up for the race for at least 45 minutes incorporating ‘step’ intervals that prepare your body for high race efforts. Consume some CHO drink.
  • At the starting line a ‘holder’ will hold your bike saddle (at most events) and allow you to clip in to your pedals. Start your stopwatch when the rider in front of you goes off – then subtract the time difference when you finish (depending on the race, usually 30 seconds).
  • You will want to start the race on your non-primary leg (your weaker leg) which will allow you to power a full revolution of your more powerful leg once you start the event. Make sure you are in the correct gear, spin your cranks forward and backward before you line up to make certain that your chain will not drop. Take a few deep breaths right before the start, then when the official says “GO!” (on the basebar) shift your weight forward and push hard, sprint up to speed (10 seconds) and settle into your pace.
  • Don’t worry about keeping a set heart rate or power during the first five minutes of the race, instead try to maintain a pace just under your 1-hour race effort. After the first five minutes you will want to hold your power or heart rate just below or right at your 1-hour threshold power/pace, then bump it up and really give it your all in the last 1/3 of the race. Focus on finishing strong.
  • Depending on the course profile, finish the race with the same power and a higher perceived intensity that you started it with, but have nothing left to give at the end of the event. If the profile is hilly, you will want to push a little harder on the climbs.
  • Properly warm down and stretch to prevent injuries. Hydrate and get some CHO drink into your system.

Time trial racing is one of the best ways to improve your bike split. You already have the bike and the fitness, all you need to do is show up and race a TT!