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Could do with a bit of advice on getting a bit fitter now that i've discovered Zwift and want to make the most of the time i spend on there.
About me: I've been mountain biking for over 20 years but always been a bit overweight and a "ride for a few hours a couple of times a month" type rider. So not exactly fit! I'm pushing 50 and have decided to give zwift a go over winter - which i'm enjoying quite a bit.
My zwift estimated FTP is 187 so my "rider classification" is 2.4 w/kg which means i just get into the Cat D category. So far i've mainly been riding a lot of the "Sub 2 - Joyride" style group sessions which last an hour and I find that hard work and i'm pleased if i don't get dropped off the back (yes , im that unfit). I don't want to be a serious athlete, just a bit fitter so i can enjoy days out on the MTB more.
So my question is - should i just keep doing the group rides over the winter? or is a more structured approach needed? I can see that Zwift has training programmes in it, but these seem to be a bit more time consuming and my life is a bit hectic with a lot of work travel so can't really commit to one of those. What about the 30 min interval stuff they have on there? should i be doing these? Now or later when ive got a bit fitter from the group rides? I'm thinking that as i am so crap, then just getting on the turbo for an hour 2 or 3 times a week will make a big difference.
I know this is a bit of a ramble, but any constructive advice greatly received.
Carry on with the Zwift rides - Zwift will update your FTP even if you don't do a test - I haven't done a test but my FTP has been updated.
Group rides are good, and it will push you to stay with the group. Try races with categories - it's blooming hard as folk go off from the gun, so try and stay with the group for 5-10 minutes and you'll find things settle down, but, remember everyone's trainer is different, so you aren't going to be the winner - don't worry about placing. You'll find you've just killed yourself after the ride though.
The training programmes are quite mentally hard to do, so I tend to either ride on my own if wanting a steady ride (use the mountain for a good work out) or join the nearest race or group ride (I can't be bothered waiting for a ride for more than 10 minutes).
The key is little and often. I used to commute to work every day - even just doing that allowed me to cover 100 mile sportives in a little over 5 hours, despite never riding that far.
I'm now MTB only, so this time of year it's a couple of Zwift sessions mid week, then a couple of hours on the MTB at weekends. I'll occasionally go out mid week in the dark (great fun).
If my maths is correct an ftp of 187 and 2.4w/kg makes you 78kg !! hardly overweight, unless you are 3 foot tall.
<blockquoteIf my maths is correct an ftp of 187 and 2.4w/kg makes you 78kg !! hardly overweight, unless you are 3 foot tall.
Well i'm 83kg (not huge, but 5,11 with a pot belly) so my maths is obviously pants.
Your right trailwagger its actually 2.25
Damn thats another step backwards ha ha ha
I'm in a similar place to you - just finished the Zwift 101 sessions and one FTP test.
I'm tempted to keep going, 30 minute workouts are quite easy to fit in and the plans all give you a window to do them in which makes it easier to fit around real life. I suspect that 30 minutes training to power on Zwift is going to be a lot more effective than just riding, or even trying to do a certain kind of effort during commuting (which is the majority of my riding time).
Why not try one of the shorter programmes? You're paying for Zwift anyway so it doesn't cost anything and you can always stop.
I've mostly talked myself into it - just need to work out if I can combine two 30 minute commutes and a Zwift workout in the same day without either destroying myself, or compromising the training.
If you're not exactly 'fit' as you put it in a general sense, then anything you do will see some accelerated gains from the word go.
Personally, I find anything turbo based (Zwift or not) dull as dishwater, to the extent of if that was the only option, I still wouldn't do it.
Given your age, lack of general fitness, and as a result, probable lack of general strength, I would aim for a much more rounded workout than just being on the turbo.
I felt exactly the same Hob Nob, to the point where i have bought then sold a number of turbo's over the years and, despite liking the idea, cant motivate myself to use them. For some reason the little avatar riding next to the other little avatars keeps me engaged.
Take the point about more rounded exercise so will still be on the MTB at weekends and doing a bit of yoga as my flexibility is also pants.
Hey if it motivates you, then crack on with it!
Improving your flexibility, range of motion and strength through that range will definitely help, you will notice it in different way though over just the usual pedalling up a hill and being slightly less out of breath.
Calisthenics based workouts I think are great for riding.
Aye, I'm with Hob Nob, running has seen way more fitness improvements in my MTBing than any bike specific training I ever did.
Similarly, my BiL is a very good runner, but has stepped back from it for a couple of months, and has been hammering the bootcamp/circuits/boxing type PT classes, and he's had massive gains on his running, way more than any of his running club peers and their running based training.
All this is assuming your diet/lifestyle is in a good place too.
From your level, a bit of consistency will see some good gains I should think. You're correct that just riding 3-4 times a week doing a few informal zwift sessions would make you considerably fitter. Following something structured (trainerroad etc.) would work better, but you may not be motivated to do it. Although, once you introduce some consistency and see the improvement you may be keen to see what structure would do...
I do a lot of training over the winter and this year for the first time I have bought a program from fit4racing. My usual was concentrating on increasing my weights over the winter then with the increased strength gains focus on a more endurance focus nearer the end of winter. Probably because I didn't really know what I was doing I didnt really see the benefits I was expecting. A month in with this program and on my ride out on Sunday there was a massive difference in how I felt overall. A lot stronger with more energy. Early days yet but so far so good.
Just ride your bike, zwift is good, outdoors is good, don't do anything that turns it into a drag or you will give up. I enjoy the group rides (which often end with a bit of a race anyway) or a race with a suitable performance level. Probably a group ride is better as it's a bit demoralising/boring in a race if you get split and have to just ride by yourself for a hour as has happened to me in a small field.
I do a lot of training over the winter and this year for the first time I have bought a program from fit4racing. My usual was concentrating on increasing my weights over the winter then with the increased strength gains focus on a more endurance focus nearer the end of winter. Probably because I didn’t really know what I was doing I didnt really see the benefits I was expecting. A month in with this program and on my ride out on Sunday there was a massive difference in how I felt overall. A lot stronger with more energy. Early days yet but so far so good.
I'm coached - and doing that - its reverse periodisation - strength now, endurance later and then sharpen for races. Worked for me last year. Right now six weeks in and after a 4h training race I'm feeling very tired. 2 weeks to go until Christmas rest week!
My top coaching tip is the best training is the training you actually do rather than think you'll do! If you are enjoying just riding in Zwift, then crack on and enjoy it. At your fitness level the gains come fastest, so time on saddle is what matters most. Not being dropped in a group ride is as much a milestone on Zwift as it is in any club ride.
Planning to get back to a bit of Zwifting myself. Now the training load has ramped right up.
https://mtb.fitness/products/mountain-bike-training-programme
been following tihs guy since he just had a little mailing list. lots of success stories on fb.
not done the programme though
What Tired said. At your level, any miles are good miles, but base level stuff is best.
Also don't overdo it into overtraining.