Hi fellow Zwifters. Only new to this sport. Have done two rides so far and found 2nd one difficult to do. Can’t find the build me up workout. Is this the best for me to use as I need to not over do it for now.
Welcome to this great sport.
What I recommend is doing a ramp test or FTP test so the workouts you do will be at a power level appropriate to you.
If you are using Companion App while in a workout, jump to the workout tab and you can adjust the percentage higher or lower to your preference. If things seem too hard you can dial the workout down.
If you are new to cycling and not already in good shape with a history of training I wouldnt recommend doing the build me up training plan. It has too much intensity, probably even for veteran cyclist.
Ok thanks. I read a few forums and lots of people say just ride. Have seen suggestions to do the build me up which I can’t find anyway. Also seen that FTP would be hard to do. Only one way to find out I guess and just do it. Only want to do short workouts for now.
Yes, it is, but try the ramp test first, that’s shorter. It still hurts a lot but it’s not for as long and you’ll get an idea of what level you are at, then if you decide to do workouts they will be at a level appropriate for your ability.
Workouts all go from percentages of your FTP, so if it’s set too high, they will be too difficult, or if it is too low, they will be too easy.
Of course you can also just ride, then just see what suits you by trial and error.
Build Me Up is not a workout, it is a training plan that consists of many workouts. I would not recommend it for someone who is relatively untrained and unsure about their FTP.
You can count me among the people who suggest just riding for a month or two, figure out what you enjoy that helps you get on the bike regularly. Your fitness will probably improve a lot over that time by simply getting on the bike frequently, and it’s important to develop the habit so you think to yourself “I really want to get on the bike” and not have it be something you have to force yourself to do. Try some different things, like social rides or completing all the short routes. A good goal would be staying on the bike for an hour at whatever pace you can tolerate even if it’s slow. Riding with a robo pacer can help you understand which pace is appropriate when you are shopping for a social ride. You can teleport from one pacer to another so if it feels too hard, jump to a slower one. Or just start with Taylor, the slowest pacer, and see how that feels for half an hour. If you find a social ride that works for you, keep coming back, say hello in the chat, ask for help quickly if you get dropped from the group, make them your riding companions.
… and make sure you’re not on a TT bike.
Ok thanks for the advise. I find navigating the Zwift app and companion a bit confusing as there are a lot of choices. I will try doing a social ride. Hopefully can work out how to do as suggested.
The steel bike is adequate. The problem with the TT bike is you get no draft when you’re on it, which means it’s terrible in group rides unless you want to work harder than everyone else in the event. Plus the sweepers, people who are tasked with helping you stay with the group or get back to the group, can do nothing to assist you because if they ride in front of you when you’re on a TT bike, it doesn’t do anything for you.
The https://zwifterbikes.web.app/ web site can help you pick other bikes to buy in the drop shop based on your level and amount of drops.
If you happen to be a Facebook user, you might find the Zwift Beginners group useful. People like me endlessly answer beginner questions there.
That’s fine, if you fail at the last minute and have no more effort you can give (max effort already) then that’s a good base for your FTP.
That’s quite a normal outcome for the Ramp test. The most important thing is the ramp test is long enough that the rider doesn’t get all the way to the end of it.
You’ll unlock some bikes as you level up, and many more are available for purchase with your Drops. You’ll unlock the Zwift TT bike at level 4.