Each week Zwift sends me an email summarising my activity for the week. For previous weekly reviews click here.
This last week consisted of 5 days riding (there were some days with two rides per day, but all in one session). The week also consisted of something I’ve been putting off for a while now, but finally decided to see through and now that it’s over, am really glad that I did.
Yes, last week I took on, and completed, my second FTP test. What a way to start the week.
My target had been anything over 200w, and I managed to come out of the other end of it with a new FTP of 206w. Interestingly this was bang in the middle of my self-predicted figures of 205-207w, having done an on-road FTP test during the Cormet de Roselend. On that front, I cannot comprehend how I did that 20 minute effort, and then continued on for another hour or so up the remainder of the climb. After my Zwift FTP test I was absolutely bushed. So much so that it impacted the entire rest of my week.
I had been putting off my second FTP test as the first one ended with a genuinely scary experience. Fortunately my overall health appears to have improved significantly in the months between, as whilst I was totally goosed after the ride, I didn’t nearly die of a heart attack right at the end this time. Result.
That said, I completely smashed my legs – my thighs in particular – during the FTP test, and as a result I “rewarded” myself with only Active Recovery rides for the following two rides – Wednesday, and Thursday.
On Wednesday in particular, getting back on the bike was a real challenge. Not so much mental as physical. My legs were tight and sore, and the prospect of doing an hour, even at 150w, wasn’t appealing. Still, I did it, and I’m glad I did. The hazards of bumping up in FTP meant the recovery ride was at a higher intensity than before, but I was able to do 6 repeats of 6 minutes at 150w without suffering too much.
I still wasn’t feeling swell about Thursday, so again, went for an Active Recovery session. This time I bumped up the intensity marginally, going for 6 repeats of 7 minutes at 150w. I felt a noticeably less stiff in the thighs on Thursday, but both mentally and physically still didn’t feel up to anything more intense. By the end of the ride I was glad that the next day, Friday, would be a rest day.
By Saturday I would say my legs had just about returned to normal. Whatever normal is these days. They never feel truly fresh, but the post-FTP test tightness had fully dissipated. Again though, mentally I was still not really in the mood for an intense ride. Feeling fairly content with my week, I decided to give myself what was billed by Tacx Software as an easy ride: Barcelona City Trip.
This ride was largely flat, with two small climbs thrown in, just to give a little variety. Perhaps throwing in climbs ahead of a Sunday ride, which would typically be the main climb of the week, wasn’t the best idea. However, I did enjoy this ride, and the climbs were short enough to feel more like little bursts of effort, rather than prolonged intense activity.
On Sunday I wasn’t feeling up to a pure climbing ride, so opted instead for a longer ride with several smaller climbs thrown in. For this I took on Tacx’s Yorkshire Dales – Stage 1 – Nidderdale. I believe this is part of a set of Yorkshire map rides, possible the first of four. If so, I look forward to completing the remaining rides in this “tour”.
I enjoyed this ride, and got through a lot of calories. Unfortunately, my timing was a bit off and I ended up having to pick up the intensity towards the end of the ride in order to meet a real world hard deadline (the kids Christmas train activity!).
There were three things to consider off the bike this week.
The first was the average wattage graph (below). I fully expected this graph to show a new peak. After all, I just set my best ever 20 minute max effort. Yet the graph does not reflect this. Therefore I think it’s time to re-think the graph. Truthfully, I’m not quite sure what the data is showing me.
Secondly, I watched Stephen Seiler’s really interesting Ted talk this week. It’s got Zwift in it. It’s about training intensity. How professional athletes train, and how hobbyists train, and how the approaches tend to differ. Surely we should model our behaviour on them, rather than do something different?
It’s a short talk, and one I’d recommend you watch if you are at all interested in getting more from your training:
The last thing for me this week was around my weight.
After my FTP test I weighed myself, seeing 10 stone 13 lb. Later that evening, I weighed myself once again seeing 11 stone 4 lb.
Again, on Sunday, I weighed myself post ride. 10 stone 12 lb. Later that evening, 11 stone 4 lb.
What the heck is going on here? What do I weigh?
Anyway, aside from all this, I’m extremely happy to effectively finished the year with having met my primary goal – an FTP over 200w. I haven’t yet given much thought to the next milestone. I’m going to have to see how more intense training sessions feel at this new level.
It’s been a hugely positive experience for me in “getting Zwift” and then everything that’s followed on from there. I had no idea just how unhealthy I had become over the years since leaving school (the last time I did any real consistent physical exercise), and seeing the quantifiable data was both scary and motivating.
The cost of the setup was a motivator in keeping me getting back on the bike, time and time again. But also writing this blog has been another major aspect in why I’ve continued. There have been plenty of times over the last 9 months or so when I haven’t wanted to keep up the regular exercise. Zwift might be a game, but it’s 100% hard work. The thought of my blog updates suddenly stopping, that admission of failure, has been a great way to ensure I keep showing up.
I hope your year’s cycling has been as enjoyable and rewarding as mine. I cannot wait till the Sun returns to the sky and I can get out on the open roads in 2020.
Until then, I will still be riding over the Christmas holidays, but as this will be the final review of 2019, I wish you a very merry Christmas and a happy new year.
Ride On!