Sweet!!! More Pain to come!!

Thanks.

Looking forward to getting home, so I can try this ;)

Hey Jordan (or anyone who can help), I have a tech question.

I'm using a Wahoo Snap and when cadence is included as part of the programmed workout, things go poorly and I don't know why.

If I hit the intended cadence (e.g. 95 rpm), my power is usually low. So I spin faster in order to hit the intended power (which is always my primary focus) and the software eases tension while flashing to pedal slower. Easing tension of course makes power drop further. I've tried switching gears but haven't found that to work well either. On the flip side (e.g. 60 rpm), the Snap increases resistance so dramatically that I get locked out, standing / grinding at 40 and decreasing rpm while I shift into my easiest gear combo, until I give up and unpair my trainer.

Do you (does anyone) know what gives, what's the workaround?
I have 2 options to pair my trainer in Zwift (one has FE-c or something like that). Is one choice better than the other? Or should I just unpair my trainer when cadence is part of the group workouts?

Thanks in advance.

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To breathe, to feel, to know I'm alive.

FE-C is the newer - and better - option.

Sounds like you may have some calibration error; try an advanced spindown. Cadence has no inherent effect on power - the trainer doesn't actually know what the target cadence in Zwift is and doesn't care; so it's strictly going to be a function of gearing and wheelspeed.

Wheel-on trainers are always going to be the least accurate - and have the most - lag, but the Snap is supposed to be pretty good. But I'd say try to avoid any sort of big change in cadence - slowly drop it - to prevent those big spikes in resistance. FE-C may help with this if some of the issue is related to dropouts. Have you run the log files through the Zwiftalizer to check for dropouts?

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Thanks for the reply.

I have been using FE-c b/c I thought it was supposed to be better, but I wondered if that was maybe now old and currently inaccurate info.

Adv spindown is a good idea - there have been some storm related power outages in my area, maybe that has impacted things.

Looking at the logs never occurred to me. I'll give those things a try.

It's funny b/c I really only experience an issue when cadence is specified. Either in Zwift or the Wahoo cycling studio I was unsing before these ST workouts rolled out.

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To breathe, to feel, to know I'm alive.

Apr 3: Twin Peaks

ABOUT THIS WORKOUT

This workout challenges you to raise your power up and over two "cimbs" and then to recover around what should be your race pace. There are additional 30sec breaks in between each block of work that should help to smooth over what is a long block of work and get you used to maximizing short rest blocks.

ABOUT SLOWTWITCH INDOORS

Every Tuesday at 4pm PST, Slowtwitch.com will bring you a triathlon-focused workout designed and led by a guest 'coach.' We will include sessions from pro athletes and coaches, as well as the Slowman himself, Dan Empfield.

The workouts are about 60 minutes long and designed to add variety and interest to your weekly training schedule over the Winter.

For more workout information, check out: http://forum.slowtwitch.com/...es_on_Zwift_P6533129

ABOUT GROUP WORKOUTS

Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.

HELPFUL HINT

We highly recommend doing one of the FTP tests as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.

For more info on FTP go to: https://support.zwift.com/...-is-it-used-in-Zwift

ZWO WORKOUT FILES

All workouts to date: http://slowtwitch.com/...owtwitch_Indoors.zip

Individual workouts:
5x5min 70.3/IM over-under - http://slowtwitch.com/...oors__5x5min_703.zwo
8x3min progressive 70.3 big gear - http://slowtwitch.com/...s__8x3min_BG_703.zwo
8x4min SST with 2min - http://slowtwitch.com/...8x4min_with_2min.zwo
Herbert's ramps - http://slowtwitch.com/...ors__Herbert_s_R.zwo
Happy Birthday Jesse Thomas - http://slowtwitch.com/...ors__Jesse_Thoma.zwo
Linsey Corbin's SST - http://slowtwitch.com/...insey_Corbin_SST.zwo
Matt Lieto's Over-The-Top Gravel - http://slowtwitch.com/...Lieto_Overthetop.zwo
Penticton Condensed - http://slowtwitch.com/...ors__Penticton_C.zwo
Sub-Threshold - Vo2 (most recent) - http://slowtwitch.com/...ub_threshold_Vo2.zwo
The Slowman Cometh - http://slowtwitch.com/...ors__The_Slowman.zwo
Tri-Roubaix - http://slowtwitch.com/...ors__Tri_Roubaix.zwo

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Well, that looks downright hideous.

See everyone tonight!

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Editor-in-Chief, Slowtwitch.com | Twitter

Great ride. That was my first Slowtwitch Zwift - a lot of fun.

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Dan Kennison

facebook: @triPremierBike
http://www.PremierBike.com
http://www.PositionOneSports.com

I thought that might've been you!

I accidentally set my power settings to 105% because I am a God-damned moron. That hurt.

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----------------------------------
Editor-in-Chief, Slowtwitch.com | Twitter

When I first wrote the workout, the top end parts were +10% from that they were today. But then I remembered what it's like to be a triathlete and not just a cyclist and I took it down to what you all did today...

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Y'know, I think I may have preferred it with the bonus 10%.

Oh, also, so you're the one who wrote the "motivational" messages? I was about ready to kick that person in the shins during the last bit.

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Editor-in-Chief, Slowtwitch.com | Twitter

Agree. I am on the 7 day trial and saw this ride as I got on the trainer tonight. I jumped in and had a great workout. I will definitely be joining Zwift and doing these more often.

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http://www.sfuelsgolonger.com

Yeah, the original version was 15% difference between steps - 80-95-110-125-110-95-80-95-110-125-110-95-80

I've uploaded both versions to the workout library and posted links in first post of this thread.

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Apr 10: 70.3 Ramps

ABOUT THIS WORKOUT

This workout is designed to train your ability to change power and to surge and recover. It makes use of varying duration ramps to lift the power progressively within each block. The warm-up includes some high effort sprint surges to get the legs primed for a workout that is anything but "steady."

The first set is a series of 3 high-effort ramps with aerobic ramp recoveries. 30 seconds building in the anaerobic zone (125->150% FTP) with the recoveries then being 90 second ramps from 70-80% FTP. These high effort surges mimic the early intensity of races where jockeying for position often happens out of the swim.

The main set consists of two rounds of three pairs of ramps. The opening ramp is 1 minute from 100-125% FTP, right at the top end of the aerobic zone. Then the recovery brackets typical 70.3 power - from 80%-90% FTP - over 4min.

All sets have 4min easy spinning between.

ABOUT SLOWTWITCH INDOORS

Every Tuesday at 4pm PST, Slowtwitch.com will bring you a triathlon-focused workout designed and led by a guest 'coach.' We will include sessions from pro athletes and coaches, as well as the Slowman himself, Dan Empfield.

The workouts are about 60 minutes long and designed to add variety and interest to your weekly training schedule over the Winter.

For more workout information, check out: http://forum.slowtwitch.com/...es_on_Zwift_P6533129

ABOUT GROUP WORKOUTS

Zwifters line up in the starting area just like a normal event and once the event starts, workout mode begins. Everyone stays together regardless of power output. That's right, if you're outputting 100W and another Zwifter is outputting 400W you will stay in exactly the same position relative to each other. Only if you stop pedaling and fall 6 meters behind the group will the rubber-banding stop.

HELPFUL HINT

We highly recommend doing one of the FTP tests as the estimated FTP can be inaccurate and make the difficulty level of the workouts too high for your current fitness level.

For more info on FTP go to: https://support.zwift.com/...-is-it-used-in-Zwift

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Does anyone know if Zwift is capable of or planning on sending power, cadence, HR to Strava when they sync? My rides aren't currently showing that and it be nice to have it.

Thanks.

It should send all of the above. We produce a "normal" FIT file including all of that data plus simulated GPS.

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Here's what I'm talking about missing in Strava when I ride Zwift...

This from ErgVideo



This does not show show from Zwift.

Okay, that's really weird. Can you go into your my.zwift.com profile and grab one of the FIT files from your rides (download link is in the lower left) and send to me?

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Here's one of my .FIT files....

I just uploaded that to Strava and saw everything... So I really have no idea why it's not showing for you. The FIT file we save to your profile is the exact same thing we send to Strava. Here's what happened when I uploaded the file you just sent me to Strava:

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

Hmmm... I think I understand what's happening now.

When using ErgVideo, there are no segments so that Analysis section is on the main activity page. When using Zwift, there are a gazillion segments so the Analysis section actually has a tab that is used to view that part. I never looked at the tabs before so sorry to bother you with this.

Also, thanks for your help.

Tony

Is there a ride tomorrow? I don't see one listed on Zwift.

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http://www.sfuelsgolonger.com

Sorry, was trying to get a special ride leader. It's up now - http://zwift.com/events/view/54767

Matt Lieto's Gravel 8/6/4 Threshold <-- this workout is part of a new training plan from Matt that is coming to Zwift.

ABOUT THIS WORKOUT

Another workout tailored towards the gravel/road-optional racer, but it's great for triathletes as well.

"In gravel racing I find there is often much more time above the 80-85% of FTP zone than road racing, and with that also a lot of time at or above threshold. Steeper climbs, softer road surface, and more time spent riding alone are all reasons your watts may sneak up into this zone.

This workout will give us some good solid work in that zone and help us find some comfort inside the pain that is found at your "FTP". A total of near 30 minutes there today, so take care of yourself with lots of good hydration and snacks if necessary." - Matt Lieto

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

This sounds painful. Looking forward to the challenge as these are my new Tuesday night rides. Thanks.

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http://www.sfuelsgolonger.com

This week... WILDFLOWER CONDENSED!

As with the Penticton Condensed workout, the idea is to mimic the key parts of the Wildflower course.

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp