Pedal Power Thread

Buck said:
Zwift also have a macbook page for their organised rides

https://www.facebook.com/gozwift/events

EST is 5 hours behind us so these are 1pm for example in the first but their evening rides will be very late evening/early morning for us!
Click to expand...

They do a Wednesday night group ride at 7pm GMT. Supposed to be medium paced but it seems to vary. First time I tried it Jens Voigt was riding and the pace was mad! 2nd time I could just keep up, last Wednesday they had technical problems and the group ride didn't really work because the other riders kept disappearing, when I eventually found the leader however, the pace was quite comfortable ..... for me anyway.
 
tdodd said:
If you want an easier group ride take a look at the Zwift SUB2 Facebook page and their SUB2 rides. I did one tonight. Enough to work up a sweat, but not too taxing. Ride calendar here....
Click to expand...

Thanks, that will be nice for a recovery ride for me, I could do with something somewhere between that and the WWR. Did they actually stay sub 2w/kg?
 
^true.

There are virtual people on there that you'll never (virtually) meet again!!

It's nice though when someone gives you a "Ride On" or a wave. A GB guy was doing that on Sunday as I was battling up the hills!!
 
MFlip said:
Thanks, that will be nice for a recovery ride for me, I could do with something somewhere between that and the WWR. Did they actually stay sub 2w/kg?
Click to expand...
By and large, yes. Nobody went for it at the sprints or KOM segments. Here's my Strava version of events....

https://www.strava.com/activities/454629337

I'm 84kg, so anything below 168 Watts is "safe". Looking at my segments there are very few over that figure, and even then, not by much.
 
Last edited:
tdodd said:
I'm 84kg, so anything below 168 Watts is "safe". Looking at my segments there are very few over that figure, and even then, not by much.
Click to expand...

Again, this is where I'm having problems - after over a year of not being able to ride "properly" (and the attendent depression and comfort eating (yes, I know... my own bloody fault, and I'm very irritated with myself and not looking for any sympathy over it)) I'm currently hovering around 95kgs - and the post heart-op medication has a bit of a double whammy...

1) the beta blockers etc. basically lower the overall HR by around 10-15% - so resting pulse (RHR)is around 39 (it was already pretty low at 46!) and (theoretically... I'm not actually allowd to do a Max Test - this one's "interpolated" from a ECG "Stress Test" on a treadmill) Maximum Heart Rate (MHR) of 156, down from a tested 173. And of course it gets worse... I'm only 3 months from having bits of metalwork fitted in one of the damaged (complications after viral pericarditis) cardiac arteries - and so I'm allowed to exercise at a "Hard Ceiling" of 85% of MHR - at least for the period 3-6 month post-operation - and at that for no more than a couple of hours a day. So - I'm basically nobbled 2-ways on - the Beta-Blockers have removed a good 10-15% of my aerobic capacity AND I'm only allowed to exercise to "tempo" - no harder intervals. All this pretty much conspires to have me riding around Richmond at around 39-40 minutes on a "best effort" (avg 146w - 1.5ish W/Kg), and practically grinding to a halt on Libby Hill :( It is, of course what you'd expect to happen, if you were trying to climb something that had gradients of 20%+ whilst keeping your heart rate under 116!

2) the Beta-Blockers lowering of the HR also has seemingly knackered my metabolism - I'm back to watching what I eat, and I think I've pretty much now got a handle on eating at "maintenance" levels for the weight - but I'm also realistic enough to realise that It's going to be a long and slow haul - probably another 6-12 months to sensibly drop the 10-15kg I need to still lose - unless they decide to drop the beta-blocker dosage sometime soon...

So - with a W/Kg average that's pretty much "capped" for the moment at not much over 1.5, even the Sub2 groups don't hold much of an appeal :(
 
How about if you lower the resistance difficulty in Zwift to zero or close to it and that should eliminate the ascents from the course. You can still ride with others, but keep the effort required rather more modest. At least you could give it a try.
 
tdodd said:
How about if you lower the resistance difficulty in Zwift to zero or close to it and that should eliminate the ascents from the course. You can still ride with others, but keep the effort required rather more modest. At least you could give it a try.
Click to expand...

while it DOES reduce the "ramp up" effort - ultimately the speed on course within Zwift is controlled by wattage (or more specifically w/kg) so - 1.5w/kg on libby hill will see you reduced to 2kph on the first cobbled turn no matter what. It's the same running a "dumb" trainer or rollers with a proper power meter - I've a Stages meter on the "posh bike" which channels the wattage via ANT+ into Zwift - and while riding on either rollers or a dumb trainer on fairly minimal resistance it works just the same as with a smart trainer and the slider turned to 0 - i.e. you can twiddle at 100rpm cadence and low resistance and make 150w, with the wheel speed doing 30kph, or you can stand on the pedals at 50rpm cadence and higher resistance and still make 150w with the wheel speed doing 13kph... but Zwift will still have you down at 2kph on "that corner" ;)

What the "resistance slider" doesn't do is actually make the hill any quicker to climb - it just makes it easier to maintain pedalling up it, effectively reducing the resistance in the trainer, lowering your wattage requirement for that slope, BUT as a knock on, the lower wattage makes you go slower up the hill. Otherwise, you could set the resistance really low and fly around gathering up KoM's everywhere. It's essentially a computerised and highly variable "granny gear"

What I COULD in theory do, is "weight dope" - i.e. lie about my body-mass figure... entering 55kg instead of 95kg would have me averaging more like 2.5w/kg instead of 1.5w/kg, and get my speed up to something less pathetic - but, it's a computer game, and I can't honestly say I'm actually that it worries me too much - I'd far rather have figures in my Strava / GoldenCheetah analysis that bear some resemblence to normality - AND - hopefully as I lose weight, and get fitter, and get off the meds, I'll see GENUINE improvements to my figures if/when I come back to Zwift for indoor training next winter...
 
Fair play to you for wanting to stay honest with your stats. Good luck with your recovery.
 
got a pair of SPD-DL shoes fro chrimbo, seems like the hot spots have gone. :)
 
Just pushed the button on a power meter, probably the most expensive way of grabbing cadence data ever as the stupid wee bands keep snapping and losing the magnet :D

Still, the numbers will hopefully come in handy during the training I need to do to last a week in Majorca and doing the Cavendish Sportive again in 16
 
digitalfailure said:
Just pushed the button on a power meter, probably the most expensive way of grabbing cadence data ever as the stupid wee bands keep snapping and losing the magnet :D

Still, the numbers will hopefully come in handy during the training I need to do to last a week in Majorca and doing the Cavendish Sportive again in 16
Click to expand...

Nice purchase Bri. As you say, not cheap but if they help your training then worth every penny. (y)
 
digitalfailure said:
Just pushed the button on a power meter, probably the most expensive way of grabbing cadence data ever as the stupid wee bands keep snapping and losing the magnet :D

Still, the numbers will hopefully come in handy during the training I need to do to last a week in Majorca and doing the Cavendish Sportive again in 16
Click to expand...

They're nice to have, Brian - if you use them properly. Always remember, numbers without understanding is just Data, Numbers and Understanding is INFORMATION. Power meter data is only useful IF you have the knowledge to read it, interpret it, and use it to move toward your goals... Without the knowledge, it's just expensive bike jewellery.

My standard advice to anyone who's contemplating buying a power meter is this... Grab a copy of "the power meter handbook" by Joe Friel, and "Training and Racing with a Power Meter" by Allen and Coggan from the library, read them, read them a second time, then decide if power meter data is likely to be of any use to you. As you've already done the buying bit, the I'd suggest you treat yourself to the books asap... Oh, and while you're at it, unless you're completely minted and can afford the "industry standard" analysis software (WKO+ from TrainingPeaks) I'd suggest grabbing a copy of GoldenCheetah as your ride-analysis companion. Strava and all the online stuff is okay, as far as it goes, but if you're really committed to training with power, you'll need something a little more detailed in it's analysis capabilities...

ETA: so, which one did you go for ? Mk2 Stages Ultegra (so it looks all nice and "stock" with the rest of the groupset ?
 
Last edited:
I'm only dipping my toe at the cheap end Mark, gone for the 4iiii using my crank arm. Stages is actually a little too bulky to clear the chainstay. A few of the racing snakes from the club have switched srm and quark meters to 4iiii and they said that the weighted data is on par with the more expensive devices.

I know my left leg is a little weaker than my right after a few miles, so it's never going to be 100% accurate for me but it'll be close enough to train for sa colabra and sportives.

Already got golden cheetah :)
 
digitalfailure said:
I know my left leg is a little weaker than my right after a few miles, so it's never going to be 100% accurate for me but it'll be close enough to train for sa colabra and sportives.
Click to expand...

Consistent is arguably more important than Accurate... Unless you're swapping between bikes with different meters, a single meter that consistantly reads 4% low because you have a 48%L/52%R split will be fine - I'd sooner have that than one that needs re-calibrating every time the temperature changed more than 10% or every time you swap it to another bike it takes 5 rides to "settle down"...

I didn't realise that the 4iiii stuff was on sale over here yet... not that I've been following power meters all that closely recently seeing as I'm already sorted for the "posh bike" - but at the right price I could be tempted for the CaadX....
 
You send them your arm and they send it back with the pod fitted. Been on sale to the U.K. Since April iirc. Good write up on dcrainmaker. :) latest firmware is a big improvement too with battery status etc and buys before 15/1/16 get pedal and torque efficiency analysis too.
 
I've been using Strava for 3years now, mainly tracking my commute - I was really hoping to hit 10,000miles before the end of the year but the gales outside are putting me off doing the last 30miles I need! Such a shame.
(and thanks for the kudos on the rides @TheBigYin )
 
TopBanana said:
I've been using Strava for 3years now, mainly tracking my commute - I was really hoping to hit 10,000miles before the end of the year but the gales outside are putting me off doing the last 30miles I need! Such a shame.
(and thanks for the kudos on the rides @TheBigYin )
Click to expand...

Go on - you have two days - 15 miles each - would be a shame not to hit the 10k Tim!!
 
Zwift's extension's now open... A nice flat alternative for people doing the training sessions I reckon...

It's got some interesting stuff - a "gravel racing" section, and even chance to do a spot of whale-watching... though actually who's watching who is an interesting point of debate...


Oh, Look, A Whale, Watching...

2015-12-30_1047453.jpg
(as an aside, "riding with the Cetaceans" is not quite the same as "sleeping with the fishes" - Soprano's Joke...)


Gravelly... Don't forget to keep drinking, it'll help with the dust...

2015-12-30_1050227.jpg
 
Last edited:
^^. I've not seen those yet Mark.

On my workouts it is putting me in Richmond each time but IIRC they alternate between this and Watopia on a scheduled basis i.e. You can't choose?

On Zwift at the moment they are giving some goodies away each day. Details are on their Facebook page and you have to for example, complete a workout (prize was a cyclops turbo trainer); wear a helmet (prize was a Giro helmet!) etc.

Yesterday you had to follow someone using the iPhone app. I followed someone called F4t B4stard !!! :eek: Not the nicest of names but s/he chose it!!
 
Well - that's my riding for 2015 over with... needed just under 50km today to get past the 5,000km mark for distance on the bike (combined indoor virtual riding / outdoor stuff) - just made it according to Veloviewer...

screenshot-veloviewer.com 2015-12-31 18-16-35.png

considering I pretty much lost the first 3 months to Costochondritis/Pericarditis, and ended up having to have a heart operation in September to fix the damage that was a side effect of the earlier problems, meaning I was on a VERY restricted degree of exercising for a couple of months afterwards, I don't think i've done all that badly really...

I did like the Infographic that veloviewer did as a year-end roundup... any differences in distance are down to distances walked (I had to log the distances as part of the cardio-rehab program FFS!)

TBY_2015_Infographic.png

and I must admit that Strava's own "Big Adventure" video was quite cool... though for most of the year, it felt like the Tortoise would have been dragging ME up the road...

View: https://www.youtube.com/watch?v=t8QRuRf5EvY
 
Glad you seem to be on the mend, Mark - long may the recovery continue (well, not take long but keep getting better IYKWIM!!!)
 
Impressive mileage Mark under the circumstances. Total distance showing as 5,471km on that Veloviewer summary screen though!?

:clap:
 
I fell 95 miles short of 10,000 road miles this year, but took the total overall to 10,117 with the inclusion of some Zwift miles. I'm not too unhappy with that, given that 2015 was my first full year as a regular cyclist. I only started in September 2014 and rode less than 1,000 recorded miles that year. I think it should be easy to break the 10,000 mile barrier next year as winter riding now holds no fears and I will miss far fewer rides at the start of 2016.

Happy New Year, everyone. Ride on. :)
 
  • Like
Reactions: dod
You guys amaze me. I've been cycling since the end of July and managed 622 miles according to Strava (no, there isn't a 0 missing off the end!!). Strava only shows 535 in the video below - I think it's only included my road bike miles?

http://2015.strava.com/video/FBT4nRG

Hopefully will see this improve in '16 !!
 
Last edited:
Buck said:
You guys amaze me. I've been cycling since the end of July and managed 622 miles (no, there isn't a 0 missing off the end!!).

Hopefully will see this improve in '16 !!
Click to expand...

I'm on 293 miles if it's confession time :eek:.

Great efforts by so many on this thread, I just hope to get part-near what some have achieved next year. This thread is always good for inspiration and a bit of motivation.

Thanks also to everyone for all the knowledge and help they give everyone, as well as all the positive encouragement as well as the honesty. This thread truly reflects what TP was about when I joined, and what at it's core it remains.

Have great 2016s everyone :) and for the drinkers of you hope you are having a good few :beer: tonight!
 
My strava is on just over 3k since I started riding in March 15 from 60 rides. I had about 600 or so miles pre garmin and commuting too that's not on strava.

Want to concentrate on getting stronger on the climbs this year, so repeats are on the cards :)
 
Happy new year you lot! I'm new to this thread and this year I want to get back into road cycling. I was doing about 7k miles a year up until the end of 2014, but a crappy 2015 meant I dropped cycling.

I've been reading here about Zwift, looks perfect for winter training. Can anyone check that my gear list is all ok? I'm going to set the bike up in my office with the Mac computer and a cable link to the TV on the wall. I've got a Garmin ant dongle and usb extension lead, and a Garmin heart rate strap. All I need to buy is the trainer and cable to link to the Mac to the TV.

The trainer I was going to get is the Tacx Vortex Smart Trainer for £262 from Evans. And then I'll probably go premium on Strava to get my 2 months free Zwift.

Any advice welcome, cheers!
 
Greggster said:
Can anyone check that my gear list is all ok?...

I'm going to set the bike up in my office with the Mac computer and a cable link to the TV on the wall. I've got a Garmin ant dongle and usb extension lead, and a Garmin heart rate strap. All I need to buy is the trainer and cable to link to the Mac to the TV.

The trainer I was going to get is the Tacx Vortex Smart Trainer for £262 from Evans. And then I'll probably go premium on Strava to get my 2 months free Zwift.
Click to expand...

This is very close to my setup, although I also have a Stages power meter on a crank arm. Zwift works perfectly with this setup - I got it setup in August and have been using more frequently this month now the weather is getting worse.

Although you might want to check out Amazon Italy for the Tacx which is currently showing at £219 + probably £5-8 P&P. I used the Curiua website which shows cheapest European Amazon prices (i.e. no import duty) when I bought mine and got it from Amazon Italy with no issues at all.

I'm on Strava Premium, with 50 days left on my trial, and then I just need to work out if I'm going to Zwift through the late spring and summer or if I spend on it when it gets to Autumn ... £8 a month really is good value as long as you are using it.
 
Thanks, that's good to know that my kit sounds right, cheers, and I'll go and check out Amazon Italy now [emoji106]
 
Greggster said:
Happy new year you lot! I'm new to this thread and this year I want to get back into road cycling. I was doing about 7k miles a year up until the end of 2014, but a crappy 2015 meant I dropped cycling.

I've been reading here about Zwift, looks perfect for winter training. Can anyone check that my gear list is all ok? I'm going to set the bike up in my office with the Mac computer and a cable link to the TV on the wall. I've got a Garmin ant dongle and usb extension lead, and a Garmin heart rate strap. All I need to buy is the trainer and cable to link to the Mac to the TV.

The trainer I was going to get is the Tacx Vortex Smart Trainer for £262 from Evans. And then I'll probably go premium on Strava to get my 2 months free Zwift.

Any advice welcome, cheers!
Click to expand...

Just make sure you computer meets the minimum spec for Zwift, think it is a minimum of 4GB memory. My macbook air didn't meet required spec, but happily I have since treated myself to a new laptop so am now signed up to Zwift.

I only have a basic trainer at the moment (not Smart), but have Garmin speed and cadence sensors, so still able to 'Zwift'. Strava premium here too, so have two months (+2 weeks) free.

So far I am loving it, definitely beats turbo trainer on its own.
 
Thanks for that, my Mac is quite new and has 16gb ram, so I'm sorted
 
Greggster said:
Thanks for that, my Mac is quite new and has 16gb ram, so I'm sorted
Click to expand...

Just a heads up that Wiggle have Vortex Smart for £244 (pretty sure Evans price match)
 
Thanks Dalton, I saw that but they're out of stock

I've just sent Evans a price match request anyway, see what they say. I'm tempted by Amazon.italy but for ease of returns if there's a problem I think I'll stick with Evans
 
Last edited:
Happy new year all! As we're talking turbo's at the moment....
Do I really need a different wheel or tyre while using one of these -
http://www.wiggle.co.uk/elite-crono-fluid-elastogel-trainer/

Swapping the wheel and Garmin speed sensor is a bit of a pain every time. Will I do much, if any, damage to the wheel/tyre? The turbo doesn't have resistance levels it's all dependent on my gears so I'm thinking there will be less wear than on a normal trainer?
Advice appreciated. I'm realistically only going to be doing 5-10 miles a day when I can't get outside.
 
You must log in or register to reply here.
Back
Top