No Zwift Academy today, just a quick 30min spin to get some stiffness out of my legs. Basically 5min warm-up, 20min @ ~2w/kg (135w-155w), with a 400m sprint and a 5 min cool-down.
Tough Zwift Academy workout tomorrow. Hope I get through it.
Today on Zwift Academy I did another social ride, but this time with Sprints every lap of the London Loop. There were nearly 200 of us.
We were supposed to stick to 2w/kg between sprints.
I kept with the group for the 1st 2 sprints, but on the 2nd sprint my phone fell off the bike, I slowed/stopped to pick it up and was, understandably, dropped! I kept between 2w/kg to 2.5w/kg for the rest of the ride, but still never got back to the main group. Once you are out of the drafting pack you are basically stuffed unless you are willing to push 4w/kg for a whole lap to catch up to them.
Managed to get in 5 sprints. First 3 all out (sustaining 300w-400w for me), next 2 more like 80%(250w-ish). I peaked at 581w (8.6w/kg) on the first sprint. Some of the other riders were pushing 9-10w/kg. Maybe if I'd switched to a bigger gear I could have hit higher w/kg. I'll try that next time.
The tough part for me was not the Sprints, they are over in 15s, but trying to maintain 2+w/kg between each sprint. It's just high enough so your body doesn't fully recover from the previous sprint, even though they were 10mins apart.
Certainly teaches your body a different kind of discomfort.
Tough ride, glad I got through it.
First Zwift Academy Social Ride done this morning. Trying to stick to 2w/kg for an hour. First 45mins felt OK, then last 15mins felt harder. Maybe lack of breakfast had something to do with that?? Looking forward to the upcoming workouts and races in this stage 1.
The first course of our TT omnium series has been released! The first "race" is October 5th. You must compete in all the races of the series to be eligible for the omnium prizes! A larger photo of the course can be found on Facebook. The cost is drop in $20, or use your punch pass or unlimited membership to enter.
Finally getting started with Zwift Academy today. First thing was to do their FTP test. Didn't feel I was ready for it as I'd been feeling lethargic the last few days. But got it done and have a new FTP of 193w. Up 11w from the last time I did one. Maybe my week in Lanzarote helped?
I'm hoping that after 6 weeks on Zwift Academy my FTP will be closer to 200. Let's see what happens.
Tomorrow morning is a Zwift Academy group ride. I've stuck myself in E group as I'm not sure I'd be much better.