TLDR - I recently started doing interval training sessions in ZWIFT and it’s like my chain isn’t connected, WAY to easy.
Long story -
I’ve been road cycling about three years now and I’ve been mountain biking exactly once. On my first MTB ride this past october, after a fun day of taking on beginner trails my confidence exceeded my abilities and judgment… miss-timed a jump, double class 5 separation of my left shoulder. Off the bike for while, two months of zero cardio, cautious ( borderline paranoid ) orthopedist says I can only do stationary cycling…
So I picked up a Wahoo Kikr. Great toy, even approaches ‘fun’ when paired with Zwift.
I did a few unstructured spins around Richmond and WATTOPIA in December, still in my sling, to get a feel for the trainer and the app ( and to measure what all cyclists fear, a massive drop in cardio / fitness after being off the bike for 8 weeks ). Everything worked really well and I have taken to it. I was just letting the app run the bike and I was back to suffering again with almost zero learning curve ( excepting riding with one arm ). I was particularly impressed by how realistic the hills / gradients from the app / courses topology translated dynamically to the trainers increased resistance.
Here are a few metrics :
* At my peak of last season I was consistently hitting ~ 285W FTP.
* Stared riding free form Swift and found that the KIKR was clocking me at ~ 200 W for FTP. Big losses, but still one handed and recovering. I clawed it back up to ~ 220 W after a few rides.
It was at this point I tried the “Structured” training rides.
Out of an abundance of humility I fired up the FTP 12 week Builder ( Beginner ) Day 1 Week 1. This workout had me scratching my head. WAY to easy. The program had me at 100 Ws in warm-up / cool down and 4 minutes intervals at 120 W’s. Lame. I decided to try the Advanced session the next ride.
Same thing, FTP 12 week Builder ( Advanced) Day 1 Week 1. 120 W’s warmup, 150 W peaks. Also too easy, but I suspect something is wrong.
On both of these rides, I have VERY little resistance. Almost like the chains not attached. Changes in gradient has almost ZERO impact on resistance. I am in the big dog, all the way and the spinning out the BB at 90 RPM.
When I choose free form riding, everything works like a dream.
Any thoughts on this ? I am not sure where to go from here. If this is a feature of the structured work outs I guess I don’t like them.