Looking for something harder than yesterday, but not the same old, same old, I spotted a new workout (at least by my poor observational skills): the Nino Schurter – Punchy Climbs workout in the athlete inspired section.
Annoyingly, I was convinced I had taken a screenshot of the workout on the Zwift menu screen, but alas, it would appear not. So here is a screen grab of the workout courtesy of WhatsOnZwift:
The interesting thing is, to the best of my knowledge, the Zwift menu overview of this workout did not give the RPM changes. So in many ways, the WhatsOnZwift version is better anyway.
One thing I did do, prior to selecting this workout, was read the top line of the blurb:
Nino Schurter is arguably the greatest male cross-country mountain bike rider of all time. He completed the 2017 World Cup season with 6 consecutive wins, something no one else has ever achieved before, won the gold medal in mountain biking at the 2016 Olympics, the silver medal at the 2012 Olympics, and the bronze medal at the 2008 Olympics. Surging over threshold and returning to it repeatedly is a crucial skill for any great mountain biker. This workout will help develop that ability.
Zwift’s description for Nino Schurter – Punchy Climbs workout
Mountain biker?
What?
Well. I disregarded that bit, and looked at the intervals.
What appealed to me, in that sadistic way that meant I would be working hard (but with a purpose) was the under / over element. This is something I often struggle with during races, so bringing this into my workout regime seems like a “good idea” ™
The intro to this workout has some of the longest on-screen prompts I have ever read on Zwift. So much so that one of them even cuts off. Too much text.
After the background to Nino Schurter has been provided, the prompts explain that the first under block should be taken at 90 RPM.
With Zwift, you do have a +/- 5 RPM leeway, so I guess you could do this at 85 through to 95. Usually I would be at 95, given any free choice.
However, today, I did as I was told.
One and a half minutes into the first under, the on-screen prompt drops the news that hey, the overs in this block are going to be taken at 75 RPM.
Boo.
Personally I find the low cadence stuff incredibly taxing, when compared to the same effort at a higher cadence.
More on that below.
I found the first interval in general quite tiring. Not overly so, but I knew I’d worked because my thighs were making themselves known.
At the end of the first interval I remember thinking to myself: let’s hope the workout creator had the good sense to mix it up in the second and third intervals. It would be nice to change cadence in each block.
My thought was that we would go 75 RPM in the first three, 85 in the second, and 95 in the third.
Not so.
What we do get is the following:
- 3 x 2 minutes @ 90 RPM – 230w (93% FTP)
- 3 x 30 seconds @ 75 RPM (seated) – 265w (108% FTP)
Then in the second interval:
- 3 x 2 minutes @ 90 RPM – 230w (93% FTP)
- 3 x 30 seconds @ 100 RPM (seated) – 265w (108% FTP)
And the last block mixes it up yet again:
- 3 x 2 minutes @ 90 RPM – 230w (93% FTP)
- 3 x 30 seconds @ 75 RPM (standing) – 265w (108% FTP)
The second block, for me, was the “easiest” of the three.
The third and final block was easily the hardest. But this was because trying to hit 75 RPM whilst standing at only 108% FTP meant I wasn’t really able to push that hard without exceeding the ERG boundary, so it kept jerking on each rotation.
Anyway, it was definitely interesting to do a cadence based workout. I don’t do them nearly enough really, and when it comes to free ride / open activities where I can ride at whatever cadence I like (or can achieve) then when it comes to the tougher stuff, I do tire far more quickly when forced to grind.
A good workout then today.
A little on the short side, but I feel like I’ve done a decent effort all the same.
There are other athlete inspired workouts for me to check out. I may look to do another over the weekend.
But for now, I am going to enjoy my Friday rest day.
