Viewing posts for the category Fitness

Zwift - Hunter's Challenge - Day 2 - Micro Burts!

Feeling pretty good after my workout yesterday and a day of recovery I'm back this morning for the second day of the challenge.

Description

 
 

The Workout

Strava Analysis:

Activity Link

Evaluation:

This was a bit tougher than I thought it would be.  A current problem with Zwift workouts that you have to ignore is the Gold Stars on these small micro bursts.  As I stated in yesterdays exercise it takes about 10s to go from the 130W recovery to the 384W burst.  Out of 15s that means you are failing that segment.  Oh well, the important part is to put in the effort on each segment.
A complaint I do have is how ERG works on these.  After taking 10s to gear up to 384W and sustaining it for another 5s it takes a good amount of time to spin back down to 130W for your recovery.  Instead of getting 15s of recovery you end up getting a spin down of 5-10s and maybe 5s of recovery.  I've tried a few things to help mitigate this and what seems to have worked the best was in my third set to simply push through for another second or two until you feel the brake give way and the watts start to fall.  By that time I was already hurting and my cadence was hurting hitting 50-60 RPM quite a few times.
Overall I really enjoyed this workout, it feels like it would be good for those crit races with heavy breaking and sprints out of corners, or for sticking to the group on road races.
Finished up this workout with another lap around London PTR and back to the finish line, breaking my old PR for the lap, and bringing total workout time to 1:35hr.

Zwift - Hunter's Challenge - Day 1 - Cadence Crusher

After a summer of fun riding outside, testing new equipment, riding with power, and enjoying 80+mi rides every week I have now started to settle into turbo season.  Today I started a new training set on the indoor training app Zwift called Hunter's Challenge, designed by Hunter Allen of Peak Coaching Group.

Cycling: For Sport and Recreation

Just over a year ago I was out on a group ride with Orenco Cyclery.  With us that day was an amazingly experienced cyclist from the cycling haven of Arizona, currently out here in Oregon for a temporary assignment.

Diet Better Review: Finishing My First Transformer

When you have a lot of fat to lose losing weight at first can seem easy.  That was how it went for me with my first Diet Better Transformer.  I actually completed this challenge in the first few months, and with a continuous flow of 4% challenges I was able to keep it off and then some by the end of the 6 months.  To the left is my final weigh in, at nearly 20kg's lighter than when I began.

Goals: Diet Better Challenge - Week 6 - The Simple Math of Weight Loss

With the success of the first 3 Diet Better challenges behind me and three new ones started it has been an exciting time.  My belt has two new holes added to it in anticipation because I have already dropped three belt holes and was on the last one.

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