Zwift is really old news for a lot of people. I am conscious of the fact that I am way behind the times in terms of catching on to an indoors cycling platform that has been popular worldwide for a few years. Zwift is something I have been meaning to look into for ages and I had promised myself I would set it up in time for this winter; which is exactly what I have done. Now, after a few weeks of using it, I have the opportunity to share my perspective as both a competitive rider and as a coach.
Why Indoor Training?
If you know me, are coached by me or have been coached by me in the past, you will know that I am a huge believer in indoors training. You get massive 'bang for your buck' in terms of quality vs. time invested. I find it greatly amusing when people tell me that training indoors is not 'real training'. Come and spend a few minutes watching me in my shed and I will change your mind! It is also a far safer option in the early morning and night when it is dark and in winter it keeps you out of the elements. If you know me well you would probably be aware that I have battled chronic sinusitis for the majority of my life. I made some significant changes around diet and nutrition in the last two years and have set myself a '5 degree rule' when it comes to training in the cold (less than 5 and I train indoors). These changes have had a major positive impact on my sinusitis and I am looking to keep things going as they are. Whether or not there is any scientific basis for my '5 degree rule' or not, my N=1 study of myself has been positive and I am not prepared to modify things. This does mean that at this time of year (where I live often has sub-zero mornings), I am indoors most week days, as I have no opportunity to train later in the day and afternoons can be very challenging due to work and family commitments. This is where Zwift looks like it will be an absolute live saver. Zwift helps overcome some of the boredom and mundane nature of training indoors and the races are a superb workout (more about the races later).
Computer Set Up
The Zwift website has all the information you need about this. For the record I am just running my Quarq power meter (s), using an Elite Turbo Muin trainer and a standard laptop connected to a 4G mobile modem. A little ANT+ USB dongle connects the Quarq to the laptop. From a technology point of view, this set up has been spot on so far.
Training
Any established indoor workout is transferable to Zwift. You just ride around any of the courses and do the prescribed efforts. There is no difference in the end with what you are actually doing on the bike, but the Zwift courses make the time pass a little easier. Even longer rides and things like hill repeats work well on Zwift and are a great training option.
Racing
For me, the races are the best thing about Zwift. A quick Google search will get you all the information you need about how to join a race. In a nutshell, the races depend completely on the watts / kg formula (FTP / weight) as this is translated into speed on the current gradient. Amazingly, drafting works as it requires less power to stay behind someone at a given speed. When you first read how the racing works, you kind of wonder how realistic it can actually be. The answer is 'very'! I am absolutely loving the racing; great fun and an awesome workout. The only issue I am having with the racing is the use of the watts / kg formula. You need to be honest when you enter your data (although I am sure that a lot of people lie). For me, my FTP / weight puts me at close to 4.28 watts. Zwift races have grades like regular races, and anyone over 4 watts ends up in A grade (sigh). The issue for me though, is that like a lot of riders, I have a noticeable gap between the power I produce indoors vs. outdoors. If I used indoor only data to determine my FTP, I would come in at close to 3.92 watts, which would put me in B grade. So I am kind of 'stuck' with this situation. No doubt about it, I am getting an absolute flogging in A grade, normally finishing in the last few riders, but I am getting a brilliant workout. I also somehow feel that going with the 3.92 number would be cheating, but the races would be easier and I would have more of a chance. For now (given that for me Zwift is all about quality riding) I will stick with A grade. I do see though, that a series of masters races has just started where you race with riders in the same age categories as normal masters championships races (regardless of power). You have to actually submit evidence of your age (a copy of your racing licence) to be allocated an age group. This sound extremely interesting and I am looking forward to getting involved.
Negatives
To be honest, there is not much about Zwift that I don't like. The only bugbear I have is that the process where you exit a ride and have it save and upload to Strava is extremely temperamental (this seems to be a known issue). Other than that, I am liking it a lot.
Summary
So there you have it...I am completely hooked! A fantastic indoors option in the cold weather that gives one hell of a workout. See you out (in) there soon!
