In the past 10 days, I have done high intensity work on 9 days - 7 Days Zwift racing in Flamme Red Rouge race series, then ZRL on Tuesday and intervals at the track on Wednesday - I am doing a reverse 90:10 schedule
To be fair body is tollerating it quite well at the moment.
Bloody hell!
That would destroy me, in fact I wouldnât get past the 4-5th day.
How long are these zwift races?
It obviously works as age considered your probably top 5-10% bikers of all triathletes, team sky did something similar at one point hard stuff in the winter longer stuff in the spring.
Last week 7 days was 7h50m @ 80-90% ftp
This week Tuesday was around 40min @ 95% ftp
Intervals yesterday was 5 * 5min @ 110% threshold pace
Racing last week was really interesting. Lots of the top Zwifters joined the series, first day I did OK, 40th place overall, however, I increased my ranking every day, and finished in 12th place overall for the whole series. I discovered that most of the Elite Zwifters lack the stamina to race at a high intensity every day for 7 days. Each race was between 45m and 1h50m. The guy who really stood out was Stefan Kirchmair, he was able to maintain the same power throughout and ended up winning by a big margin
The problem with this intensity is risk of injury. I am pretty good at avoiding injury on the bike, however, my right knee is a bit sore, but only on the bike, not running, so it must be cycling related.
Top top work.
Top bike split this year possibly
Iâm completely the other way round, long slow static bike with low effort to shed weight/ muscle before some hard stuff before races ( sprint tris) this year.
As you say huge benefits if you avoid injury, stick at it.
My strongest year on the bike was 2021 when I did a lot more high intensity in the winter. 2022 I focused far more on my running in the winter. My bike splits were still good in 2022, but some way off my 2021 pace
The challenge is to maintain the running gains I got in 2022 and get my bike form back to where it was in 2021. Weâll talk about swimming later
14k trail run, day off, just need to recover for tonightâs torment now 
Nice
Bit of all sorts first thing, but the 15 min bike at set power seemed very very easy.
Went back and took inspiration from Fabio Spooner took the hrm off and went for it for two hours.
Only 198 ish watts but good for me with No fan !
Tin January is taking shape!
I was a bit miffed I didnât get the XP for completing the Royal Pump Room 8 course as part of the TdZ, but when I checked after I already have that badge. Thought I would have remembered that course as it was grim
The start pen is after the finish banner, so you donât actually complete the full route if you do it in an event. If you do it as a free ride you start before the banner
Oh bugger. So the other stages where I definitely havent done the course I wont get the goodies. Sod that then. Will just do my own thing.
It depends - if itâs a single lap course and the pens are on the wrong side of the finish banner (I.e. youâre riding it in the âwrong â direction) then you wonât get the course badge. You still get the double XPs for the event though
Ah ok. Ill have look at the other courses and maybe risk it.
Lad ⌠itâs not real !
Lol
U wot mate?
Im a sucker for the gamification. Need me points.
Your not alone !
If it gets you fitter/ faster ⌠it works
Donât forget the tron bike⌠and the wheels
And the helmut?! People canât believe Iâm not on zwift or strava, someone even thought I was lying and looked for me !
No doubt it works though, get after it big guy, your about 85 kilos⌠no?!
85? I wish, in fact I dont, as at 85 I would look like a bean pole. 120kg currently.
Donât even get double xp - thatâs the tour of watopia!
