Hello everyone, I’m new here on Zwift and so far i’m struggling to find what i’m looking for in terms of workouts.
It’s been like 18 years since I last used a bike or went running so I have to start from scratch.
Also overweight as hell so yeah.. Baby steps i guess.
Is there anyone here that could recommend something for me?
Like low intensive build-ups, from 30 to 90 minutes or should i just free ride on a steady pace till i get some basic muscletone in?
Any advice is welcome
Thanks!
My opinion… start with whatever helps you motivate to get on the bike regularly. If you need workouts for that, do workouts, but your fitness will improve with consistent riding for a while even if you don’t do workouts. Once you’ve developed aerobic fitness and you’re thinking about better performance, you could look at some workouts, but if good health is the goal, you can get that without ever doing workouts.
To tag on to what @Paul_Southworth said -
The robo pacer “24/7” group rides are a good place to start also.
There are usually several other riders with the robo pacers.
For me, if I am tired during a workout, I feel bad if I don’t complete the workout.
The good thing with the robo pacers is that I can stop if I am tired and not feel bad.
One of the workout plans would be good because they give you something to follow.
I’d also suggest regular longer distance walking as well - say 5km. This can help for recovery after riding.
To start with nothing extreme, you just need lots of regular activity.
I’ll agree with one of the workout programs; I know I started off with Build Me Up back when I started, which… is several months for the record; though it looks like they have a lite version now which is 4 weeks.
Even if Zwift’s old plans aren’t as spectacular as say what you’d get from paid subscriptions elsewhere, it is a starting point; and a training plan does a bit hold your hand; in the sense that there’s no trying to figure out what you’re going to be doing, taking the guesswork away.
IMO having a plan or a schedule is sometimes the most difficult thing about motivation; having that schedule laid in place, knowing what’s ahead of you makes it super easy, there’s no thinking involved, which, at least with my ADHD brain is one less stress involved for the day. I would recommend looking through the actual multi week / month workout plans and see what works for you. As said, it takes away that element of “what am I going to do today?” which often can lead to not riding at all for some people due to indecision.
Personally I a bit disagree with the robos, as their pace can vary, and finding your own capabilities may take a while and riding with all of the different robos may distract from that goal of finding your own pacing abilities.