The most important metric to measure when cycling

Average speed?
Distance?
Elapsed time?
Total time?
Elevation gain?
Strava segment times?
Average HR?
Average power?
Normalised power?
Training Stress Score?

Nope…

The most important metric to measure the success of your ride is … the width of the smile it puts on your face!

Even the ballistic fast guys (Big Jim) and the epic climbers (Old Man in Lycra) will agree here. At the end of the day – unless you get paid by race results or sponsors – we do this because we love it! So remember to look up from your Garmin (other brands available) once in a while and enjoy the ride!

Shoutout to Elz @ thelonelycyclist! Miss you babe!

So next time you ride, be sure to measure that smile! #ridelots #keepsmiling

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Zwift Academy 2017 Review

Well it’s all done and dusted. The 2017 Zwift Academy (for those who haven’t made the final U23 top ten) is officially over. From the 9234 entrants in the Men’s Academy, 1245 managed to finish the program, myself included!

Over the six-week program, entrants needed to complete 8 structured workouts, 5 group rides and 2 races on Zwift. The workouts were pretty tough, especially towards the end of the program. One called for twenty four 15-second sprints at max power with only 30 seconds recovery! But then they are made to test you and also uncover real talent for the Dimension Data Pro Conti team! Overall it was great to have some proper, structured training rather than just randomly smashing it on the trainer.

The warm downs were a bit long for my liking, a lot of them were over 15 minutes long soft pedalling at really low wattage. I was ready to climb off and grab a recovery shake after five. I prefer a short, sharp hour.

The races – as with all Zwift races – were brutally tough. I’m very much a mid-pack B grade racer on Zwift at the best of times. I managed 26th place on my first race and a much more respectable 5th place on the second. Those were a real test! The group rides were a little hit and miss. I used most of them as recovery spins.

Overall I did enjoy the Academy. It motivated me to get on the trainer and dig deep in order to complete all the rides within the specified time frame. The workouts were longer than I would have preferred and that is my only real complaint. Would I do it again? Yes, if the program fit in with my training at the time. Free structured training laid out for six weeks? Why not!

Zwift Academy 2017 – All signed up and ready to roll!

So on a whim this morning, I signed up for the 2017 Zwift Academy!

This year alongside the women’s event, Zwift have teamed up with Dimension Data to offer a men’s Academy! Dimension Data have even offered a spot on their continental squad to the top male graduate under 23 years of age. Of course, for us oldies and mere mortals it’s simply a chance to take on some free structured training. Plus for every ten graduates, Zwift will donate one bike to underprivileged communities in South Africa. Talk about a win-win!

In order to “graduate” from the Academy, you need to complete eight structured workout sessions, five group rides and two Zwift races over the next six weeks.

Being a rash sort of guy, I signed up this morning and completed the first workout this afternoon. This was (surprise, surprise) an FTP test. What fun. The hour long workout started with a long warm-up, followed by a 20-minute all out hammering at a pace you think you can sustain for that period, then a gradual cool down.

I’d forgotten how much these tests hurt. I’m not sure why I chose to do this test today, especially as my legs were pretty achy after yesterday’s 70km ride. I guess I just wanted to get it over with! It’s been a long time since I’ve done a “proper” FTP test on the turbo and I do not miss them!

So that’s one workout down, seven more to go… #RideOn

Cycling Tips eFondo #3 London Pretzel

It’s still very much mid-winter here in Tasmania, with many a frosty start to the day and snow settling about half way down Mount Wellington. So when the third event in the CyclingTips eFondo series rolled around, I decided to jump on again and ride the virtual sportive bandwagon!

This time it was over the shorter “London Pretzel” course. It’s only 55km yet covers all the roads on the Zwift London Map in both directions – so about 32km of rolling road followed by “climbing” Fox Hill and Box Hill before descending back into London for the finish.

I didn’t plan on smashing myself over this one as I’d been slacking in the training department, but as I sat in the virtual holding pen warming up with 300+ other Zwifters, that plan went straight out the window! I dialled up over 400W and launched out the gate in order to make the front group. No matter what the event, the starts are always a smash fest so I knew the drill. Sprint hard out the gate, keep it above threshold and hang on for the first five!

As a bunch formed I tried to hold it at FTP wattage with squirts above to keep my place in the group. The pace finally “settled” and the initial selection saw our 50 strong peloton put a minute or two into the rest very quickly  – we were bowling along at 42+ km/hr average all the way to the foot of the first climb.

As soon as we hit Fox Hill the group shattered as expected. I’d been riding at or above threshold for the best part of an hour so was doing my best to keep pace with the depleted bunch around me. It wasn’t to be my day though and right at the crest of the climb my head was shouting PEDAL HARDER but my legs had other ideas. Tank empty. I was shelled quicker than a boiled egg at breakfast…

Luckily the descent down the other side gave some respite – although the pace was still high as I tried to latch onto any other rider I could. The rest of the ride was spent trying not to lose too much time – a short flat section back through London swapping turns with five other riders and then straight up Box Hill (the less said about that the better) before hammering it down the other side to the finish.

Passing under the banner I was spent – hardly anything left for a final sprint – but somehow I’d managed not to embarrass myself too badly coming in 39th place from 320 starters, six minutes down on first. I’m a fan of these events now, they really do push you hard and the motivation to keep pace with those around you is strong! A great way to keep those legs turning through the winter. #RideOn

The secret to getting stronger on the bike!

Here it is folks – the secret that all pro cycling teams and the fastest guys on your club ride have been hiding from you for decades. The reason they’re decimating you on every hill climb and leaving you in their dust on every town sign sprint. They know it, they use it, they repeat it, they live by it.

So here it is. Your secret to speed. Your recipe to rip it up. Your key to crushing it. Listen up and pay attention. The ultimate way to get faster, beat your mates and become a stronger cyclist is to…

PEDAL HARDER!

Or to expand on that concept slightly:

Pedal harder. Eat well. Rest. Recover. Then pedal even harder next time! :-)

But of course, don’t forget to #enjoytheride

CyclingTips eFondo: I just “rode” a Sportive on the turbo…

So a while back I wrote about eFondos and eSportives totally becoming a thing these days. Not one to knock things before trying, I jumped aboard my Tacx NEO and logged in to join the first ever CyclingTips eFondo on Zwift.

The night before I went through my usual cycling event prep. Clean and lube the bike, lay out my kit, prepare my ride fuel/bottles, make sure everything is in it’s place and most importantly study the route profile. Just like a “real” Sportive!

The route for this one was the Watopia Pretzel, which takes in all the “climbs” on the island (apart from the Volcano) over a distance of 73km. Having ridden part of the route before I knew that that first 15km were basically uphill, all the way from sea level into the Watopian Alps and to the top of the Radio Tower. The course then rolls around the island with a couple of lumps before heading back up the reverse side of the mountain for a second big climb.

The morning of the ride I had a hearty breakfast of my usual porridge topped with golden syrup before kitting up and logging onto Zwift for a short warm-up. The riders were set off in two waves for this event. I joined the second wave consisting of over 250 riders all resplendent in their eFondo jerseys. A whole peloton of pixelated people pedalling away on their trainers. Alone yet together.

There’s a short roll-out before the road heads (virtually) skywards and stays that way right the way to the Radio Tower. The pack thins out and I settle into a nice climbing rhythm with a small bunch of other riders. I know this climb is going to take around half an hour – with the hardest section right at the top – so it’s best not to push too hard and blow early. There’s a long way to go and more climbing later.

I’m sitting just above FTP wattage for most of the climb, alternating seated efforts with short bursts out of the saddle. With 20 minutes done we turn left, heading up to the infamous Radio Tower climb. The road ramps to 19% at places. It may be virtual, but when the Tacx NEO clamps down it sure feels like true suffering! It’s a tough grind in my lowest 36/28 gear, but I manage to snag a PR to the top.

Circling around the Radio Tower and heading back downhill, I reach for my first gel of the ride. Yep, I’m fuelling this just like a real ride. The descent is ace. Once you reach a certain speed in Zwift, if you stop pedalling your avatar will “supertuck” and fly down the hill like a pro. The NEO has downhill drive to add to the immersion. It’s good to rest the legs for a moment as there’s plenty more to come.

Half way through the course and our group has thinned to six riders. We circle the island at a lower intensity, knowing we’ve still got to head back up the mountain in the opposite direction. The second big climb is a real killer. Another 20 minutes with much of it at 10% or higher. As we slog up with heavy legs a few of the group fall away until we are but three. I just concentrate on my wattage and keep focused.

Finally over the crest and another fast descent follows. We’re into the final 10km of rolling roads now.

Having given my all I’m pretty gassed and  eventually I lose the draft of the two other remaining riders of our bunch. Nothing left! Looks like the last 5km are going to be solo. Through the last of the rollers and it’s a downhill sprint to the line. Well, as much of a sprint as I can muster. I’m happy with my effort as I’ve got nothing more in the legs. As I pass under the banner my time flashes up on the screen with the results table: I’d finished in 21st place with a time of 2 hours 17 minutes and 49 seconds! Really pleased with that.

Unlike a regular Fondo or Sportive, there’s nobody at the finish line to hang a medal around your neck or hand you a goody bag. You do unlock the CyclingTips eFondo Jersey though, which your Zwift avatar can proudly wear so that’s something! I must say I enjoyed it more than I thought I would, it was about as “fun” as riding a turbo for over two hours can be! This was mostly due to the seriously immersive nature of Zwift paired to the Tacx NEO.

Would I do it again? Yeah, probably. CyclingTips are running a series of five of these eFondos over the Australian winter. If the weather is rubbish and the legs feel up to the challenge I’d be tempted to give it another shot! #RideOn

Total distance: 73km
Elevation: 1365m

Time: 2 hours 17 minutes 49 seconds
Finish Position: 21st