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

5 Reasons the Tacx NEO is awesome (and one reason it’s not)

The age old debate of Wahoo KICKR vs Tacx NEO! Arguably the top two smart turbo trainers currently on the market (although there are plenty of new contenders).  If you’re looking for the ultimate indoor trainer or epic Zwift experience then these two are your top choices as both are high quality trainers in their own right. I rode a KICKR but bought a NEO. It’s the first day of winter down here in Tassie, so here are my 5 reasons why the Tacx NEO is an insanely fantastic piece of kit:

1) It’s rated to simulate 20% inclines and can handle 2200 watts. Higher on both fronts than the Wahoo KICKR. Oh and that’s a lot of watts, in fact if you can hit that kind of wattage on a regular basis, then  I want to be reading YOUR blog.

2) The sound of silence. When Tacx say the NEO is near silent they mean it. Your fan (you do have a fan, right?) will be louder. So will your drivetrain. My wife is often asleep in the next room, her head literally three feet away. She can’t hear it. Have a listen to DCRainmaker’s KICKR vs NEO sound comparison below.

3) Direct drive. No rear wheel  equals better power transfer, no tyre wear and no slippage. All your effort goes into smashing out watt bombs! It’s a turbo trainer game changer. I’d never go back to a wheel-on trainer.

4) No need to calibrate. Every single other smart turbo currently on the market requires some form of periodic calibration to retain accuracy. Sometimes every ride and after the turbo has warmed up. Not the NEO. Not once, not ever. Get on. Ride.

5) It syncs seamlessly with Zwift (other platforms available) for a fully immersive experience. It can even simulate road surfaces such as wooden bridges and cobbled streets if you want it to. Hit a virtual 10% incline? You’ll feel it! Head downhill after that big climb? The NEO spins out as if you’re flying back down the mountain! I could write a whole bunch of superlatives and fancy metaphors describing the experience, but you really need to ride it for yourself.

And of course, the one big reason it’s not so awesome…

1) It is – without a shadow of a doubt – a crazy expensive trainer! There’s no getting around the fact that you could buy a very decent second road bike for the money the NEO will set you back. It’s quite the purchase so you’ve got to know you’re going to get serious use out of it before pulling the trigger.

Now, who want’s to buy my no-longer-needed rear wheel? #RideOn

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

The rise of the eFondo and eSportive

Riding a Sportive on your turbo trainer. Apparently that’s totally a thing now. With the success of their first eFondo, where over 1000 people signed up to “ride” the event, Zwift have this time partnered with Cycling Tips to run a whole series of eFondos over the coming months.

Yep that’s right folks, a virtual Sportive! Dust off your replica World Champs kit and get ready to litter the floor of your pain cave with discarded gel wrappers, because you can now have the whole Sportive experience without leaving the house.

They’ll be on a Sunday morning (for those down here in Australia at least, where winter is on the way) and consist of one full lap of the Watopia Pretzel route. That’s a virtual 72km with 1330m of virtual climbing. For those with smart trainers it can be quite a challenge as the route is almost entirely “uphill” from the gun all the way to the top of the Radio Tower climb. I rode the first half of the last eFondo and to be fair it was actually pretty motivating. Being surrounded by so many other Zwifters means you always had somebody to chase!

Get ready for the Zwift Cycling Tips eFondo Series!

If you complete one of the events you unlock the Zwift eFondo kit (virtual). Now if only they could incorporate virtual feed stations along the route and a virtual finisher’s goody bag when you cross the line… #RideOn

Will taking time off from training make me slow?

A change is as good as a rest, but can a rest be good? Will taking some time off from training ruin your hard earned fitness?

Recently I had to take some time off the bike. Nine straight days of no cycling plus a further 5 days away from my road bike. In total I had a break of 14 days from training and my much loved road bikes. Two whole weeks of no training! I was a little concerned about losing all my hard earned fitness, but couldn’t really complain as it was a two week holiday in Vietnam! #firstworldproblems

Don’t mind me, I’ll just wait here and put my feet up for a while…

April and I tend to do a lot of walking on our breaks, seeing the sights and exploring by foot away from the tourist traps, plus we were mostly eating healthy and delicious Vietnamese food so it’s not like I was overindulging on sugary cocktails while lazing in a deck chair. For the final five days I had access to a hotel shopper bike – complete with cane basket – so did a few rides on that for fun.

So after two weeks away from training did I lose much fitness?

On my first road ride back I felt great! Refreshed and ready. Even though it was only a cafe ride I still managed some high Strava segment results and my legs felt strong. Back on Zwift I smashed my virtual Box Hill time by 30 seconds, adding 15 watts to my 8-minute power PB. My average power tracked similar to before the break too, so it’s safe to say the time off didn’t negatively impact my fitness much, if at all. :-)

Don’t worry, be happy. You’ll come back stronger than ever!

If you’re worried about taking a break from cycling and losing fitness, worry not my friends. Enjoy that holiday or time away from two wheels. Use it to recover, unwind, spend time with friends and family. Relax. After all, you’ve probably earned it!