Podcast questions - what do you want to know?

(Gerrie Delport TeamZF) #42

Hi Matt:

Thanks for the last Podcast.

Now that a lot of people done the Zipp TT challenge and ToW stage 6 will be a TT. Can you discuss how to pace for a TT, what % of FTP should you start at and how to ramp up to the end.

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(Matt) #43

@Greg hen Thanks Gerrie - that’s a good one. I did the Zipp TT Challenge - longest TT effort in years. What a mental battle hey.

Have a listen to Podcast No. 7 - slightly dodgy audio, but some good chat in there re: different length TT’s…

‘Start steady and finish strong’ is the basic advice… but will cover in more detail!

Cheers Gerrie!

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(Matt) #44

Hey Maurice!

Thanks for the message and grateful for you listening to the podcast!

The approach of ‘long base miles’ is generally an old fashioned approach to training. If you ride at a low intensity, you really need to spend a long time doing so - so this approach just does not work for a rider who has a fixed and not massive amount of time to train each week (i.e. 6 hours a week).

The good news is that during 6 hours training time per week, you can prepare well for a 3.5 hour event, but that preparation and training is not going to be spent in Zone 2. You would need 10 hours + to commit to your training to afford being able to ride that steady, yet still perform in a 3.5 hour event.

You wouldn’t complete a 3 hour+ ride all at Zone 3 - rather, you throw blocks of effort in to your sessions. So, you may do a 90 minute Zwift session, where you complete 2 x 20 minute blocks of Zone 3, or Sweet Spot., The remaining time can be spent in Zone 2. Don’t be afraid to throw a random sprint in there in a green jersey attempt… always good to do a max sprint on tired legs for extra training stress.

The Roubaix session is not a bad place to start, but my best advice would be to give the Cape Epic Workout Series a go - which I developed alongside Annika Langvad, which is a 16 workout series aimed specifically for mountain biking! Check it out in the workout library…

Let me know how you get on,

Matt

(M) #45

Thanks for your detailed answer about trainng zones (related to zone 3 efforts)

I did see the MTB training workouts, but didn’t take the time to start participating.
After your feedback I’ll give them a go!

And the sprint is something I’m going to add as well into the mix. I was never sprinting when doing a training session by myself on Zwift. This is a good tip for moving forward.
But, I did participate some of the DIRT sprintapalooza events. That’s something I really like. They bump up the pace each lap for a good sprint. Amazing how fun it is to try to start from good position for each sprint.

Regards, Maurice!

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(M) #46

By the way, Matt

May I bring one of your best Zwift Racing tips under the attention:
“Just log in and sign up for 1st race you see on the event timeline”

This is one of the best tips I had recently, as there’s always a reason not to participate as you’re not so much into the racing scene. With this strategy, I’ve recently been participating a couple races and some of them were quite enjoyable (in terms of interaction with other players).

I think this is a strategy that could be ‘highlighted’ more often, to get more people enthousiastic about Zwift races. But, once you really have to plan for ‘the event’ it becomes a bit of a burden.
Just log in, and RACE!

Maurice

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(Matt) #47

Hey Maurice,

Glad to hear you are getting stuck in to some Zwift racing - even if you are not that focused on true competition, it still forces you to dig deeper than on a free ride so fantastic training!

A perfect example of unstructured structure!

Ride On,

Matt

(Ruben ) #48

Hey Matt,

Thanks so much for the extensive answer, looking forward to hearing about a similar topic on the podcast! Your suggestions definitely requires some discipline but I’m really happy with some diversity in my training and improving on this aspect (already went from 1min power 620 to 660). Riding easy in between however is nearly impossible for me (I’m allergic to people passing me :wink: so I have to learn that but we’re getting there!

I do have to look some GCN video’s or wait for tips from Greg on the sprint. The last time I tried my it was quite scary actually, I had the idea that I pulled my bars straight from my bike and that the whole bike curved under the strain… Also, I have 0 hills in around me (Amsterdam region) so I cannot practice it uphill…

Thanks again and keep up the good work!

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(Matt) #49

You really need to learn to ride easy.

So many people think they ‘smash it every ride’ and ‘go full gas / do plenty of anaerobic effort’. However, it’s likely you are actually riding around threshold power, with the perception of being near full gas.

You need to ride really EASY some times to allow yourself to freshen up, and then ride really HARD!

Cheers