How I stacked up in the Zwift Academy (EVERY WORKOUT / 5wk ftp)
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- Опубликовано: 23 июл 2024
- I completed the entire 8 week Zwift academy program in 3 weeks. It was tough, but the training program got me a 5 w/k FTP and I honestly can’t believe that happened.
The zwift Academy is also a chance for a cyclist to get a pro contract based. The coaches from dig deep coaching look at the power and choose 3 finalists to fight it out for a pro contract.
In this cycling video I walk you through every cycling workout, how I felt, and share some feedback back from the coach. I also show how stacked up against the competition.
#zwift #cycling #cyclingtraining
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0:00 Intro
0:34 Calendar
0:55 Aerobic
3:57 Sprint
6:14 V02
7:42 Anaerobic
10:05 RACE
12:00 BWR
12:30 Segment Sprint
14:00 RACE #2
15:33 FTP
16:58 Sprints
18:28 V02
20:36 Sprints
23:50 5wk FTP
28:35 My Results
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Well done Vegan. Hard work paid off. An inspiration to all of us training on zwift and outdoors.
I gotta start taking structured training more seriously! This video convinced me that it will actually make a difference in my fitness! Thanks VC!
Love your content!! I have been watching for years. You inspired me to start my own channel and I just got 100 subs. Feeling good right now and wanted to thank you for putting yourself out there for us!!
GEEZUS!! you improved massively man, well freakin done :O
I feel overtrained from watching this. Need to take a week off
😅
I feel undertrained - but on the other, I also feel overnurished.
@@MrPeperoni79 🤣
We were delighted to talk with you and it is great to see the big gains in performance during the Academy. Keep up the hard work.....!
I’m gonna post the full interview today, you guys were a wealth of knowledge.
Watched the whole thing! Your experience, commitment, and success was amazing! Not sure if double workouts was the right choice, but keep up the good work in the future!
Certainly back to back days of back to back workouts was not the move 😂
I’m 4 days into my first week ftp boost these workouts are no joke looks easy on paper but there 100% not easy hopefully I see an increase of ftp and fitness after my boost is over
You just gave me the motivation to look at going through the program. Note: the doubling up or workouts along the associated fatigue, also the fatigue buildup the previous month, made this old guy very nervous. I am currently working on a video about stress and sustained stress and what happens in the body with the associated biochemical responses.
Great video. Getting my Kickr Core tomorrow. It has been sold out for more than a month. I am lucky to finally get one. I even ordered three more in other webshops a long time ago, so I would increase my chances of getting it sometime. My friend also ordered one in April. He got it in the beginning of August. I think all the lock downs have increased the sales a lot for smart trainers. I am looking forward to try out Zwift. Definately doing the academy to gain some fitness.
the 8 W/kg for 20min guy was for sure weight doping.
Yea lol thats 7.6w/kg ftp
@@nejcgjurameke3037 pogacar would be jealous.
With that FTP he can win 3 grand tour in a year and top it off with an hour record just for the heck of it... for sure weight doping
E Bike .... 🤔
Yes, Froome said that when he's peaking is at 6.8 W/kg for 20min
Congratulations on your progress!
Great Video bro!.. loved it!!
Best moment is, when in the ERG you accidentally stop pedalling... Start again is near impossible...
The trick is to not stop pedaling.
@@BroculesTC Zwift now has a "bailout mode" that kicks in when you stop pedaling in ERG mode: "Your trainer will stay in Bailout mode until the end of that interval or after 10-15 seconds on target, at which point it should switch back into ERG mode."
support.zwift.com/en_us/erg-mode-troubleshooting-SJ4ziYOcr
Make sure you speed up the flywheel of your trainer to let ERG kick back in. I do all ERG training in the little ring (a trainer is waaay quieter that way), so I need to shift to the big ring to get ERG going again.
My Kickr doesn't do this but I noticed it with a Direto X, which is a lower price range than the Kickr. Neo 2T does not do it either to the same degree.
@@yannickokpara4861 My Kickr Core has this feature in Zwift as well. Would have guessed this only depends on Zwift though?
Cool vid man. Been a wannabe runner for a long time. I just always get injured. I want to take this winter to build volume and try to get fast on the bike. I'm a veggie also, so looking forward to what you have to say about the food side of things.
I made a cameo at 3:50 in the riders nearby list on your ZA group ride. I remember chatting with you a bit during the ride. Congrats on the FTP increase!
Awesome synopsis man. Well done. LYW.
Hey Tyler, I've been following you and other cyclists for a while and I gotta say, this is easily some of the best cycling content on the internet. Having professional commentary answer your "amateur" questions is extremely high value stuff. The different overlays is incredible, the effort into each video is palpable. You really need to considering a paid subscriber model for some of this content. This type of video and live race vlogs at a premium plus your regular videos? Throw in recommendations for training plans? It's time my man
Love to see your progress, I'll try to reproduce that outside cause for me cycling is for the outside world ;)
I just need a GPS, a heart rate monitor and a power meter connected to them :3
well atleast i got u in sprints, your areobiv game sir is fullz nutz mode! :)
Hey man, did the Academy too this year. Really noticed the progression as well, interesting too get a little more background from your video on the program setup. Think I went from 275 to 290FTP, and found out I have quite a knack for sprinting. Liked the video!
Sweet, I'll give this ago after my base work and lifting.
New VC vid! Let's go baby
I’m really glad you did this, I just started ZA and I am hoping for some similar results
Zwift academy only sharpened the knife. It was the monster base phase that made this possible.
I literally just used the knife analogy in a comment😂. But yeah, that sept block was key.
Haha :-) . Being not credited for doing to workouts back-to-back, been there done that, I feel your pain man ;-) . Nice to see your progress, I experienced a similar progression.
Lol, my left knee started hurting again seeing the watts and the intensity!
Totally with you on indoor versus outdoor sprint power! Being fairly tall (6'2"), I feel very cramped without being able to throw the bike side to side in a sprint and although i'm getting better indoors as muscles learn to work better in isolation, I feel like the extra freedom of movement outdoors allows for a whole body effort, if that makes sense.
I believe with more learning and practice on these events you'll get better and better. Riding is training.
I'm curious, have you done any training programs through Sufferfest or Trainerroad? How do they compare if you have?
In new. Did a couple training sessions and saw back to back 20% increases over24 weeks. Digging my paltry 3w/kg!
Good to know...and awesome job!
Smash it dude!
You gotta check oht the "Flat out fast" plan designed by Dan Lloyd from GCN. These workouts are brutal!
you should get in contact with Jay Vine, one of the finalists and do a collab. it would be awesome to see you two do a race similar to what you did with Jeffers
Did 10 of 12 in 6 days too.. No wonder sleeping been a bit challenging in couple of last nights 😁🤷♂️ but graduated 🥳
I don't know if you're sponsored by Zwift or not, I did the 2019 Academy and really liked it, but wasn't super impressed with their standard workouts (they have some good ones in there though). When the COVID lock down happened I decided to give Sufferefest a shot and I LOVE IT. The 4DP profile is really really effective, and their workouts are really developed so well. Multiple times I've done workouts that push me to a place where you think there's no way you're going to finish and somehow I always finish. It's just the way they've programmed the workouts, it's super scientific and so well thought out.
Since you've been doing Zwift so much I'd be really interested in your thoughts on Sufferfest. I love doing sprints and the Violator workout is brutal, and somehow I look forward to it every time. I still use Zwift to do a 30 minute free ride warmup before my Sufferfest workouts. I love both platforms, they work really well together.
VC vs. Jeffers 2 - on Ventoux
That would be awesome
oh yeah. Bring it!!!
(with leadout from Jeff for VC)
Impressive taking that KOM from Jay Vine
Great video I’m a beginner but I completed 75% of the academy and really didn’t understand how a needed to get these workouts done till later in the 5th week. Although I didn’t complete everything and even failed a few of the first workouts. I saw gains. Now I’ll will do this again 🤦🏽♂️
Hey so they are saying stick to the zwift plan but I feel ya bro, sometimes 1 hour just doesn't cut it. I could also easily double down on some days. What do they recommend if you want to extend your workout but still be structured?
Jay Vine was 5th on GC at the Sun Tour in Australia before the world shut down for covid. World Tour teams were in that race. Hanging with him up the Epic KOM is super legit.
Hanging with someone who was hanging with Jai Hindley is about as pro as it gets (;
Knock knock;
Who’s there?;
VC’s right knee 😵
Awesome vid and w/kg! 👍
What’s strange is how much work I’ve put in to fix my knee, how much I constantly think about it, how much time has gone into that fuckin knee... and still...shits weak as hell.
With ERG mode, choosing the right gear is important. Often i hear people using small chainring x middle cassette somewhere. Too big a gearvand high Watts can invoke the "spiral of death" where the resistance seems to ramp up and getting cadence up gets impossible
5 W/kg is a big achievement. 338 Watt FTP would put me at 4.0 at my current weight, which during the pandamic has crept up a little bit.
I worked hard thus year to ve at my best fir the CX season, which got cancelled after the first race. Learned a lot though which will help me next year.
I think the sprint profile workout actually aims to push your fat metabolism. Instead of riding at a steady pace (constant oxygen uptake), you increase your oxygen uptake everytime you sprint...and because the sprints only last for 10 seconds - which means you are mostly using your creatine phosphats without any production of lactate - you just keep your body using fats as you continue riding at your FatMax for the next 3min.
Your sprinting performance could actually suffer from those kind of workouts, because they will also lower your VLamax (thats why track sprinters take a long pause between their sprints).
I think well see some seriously fit young cyclists in the future thanks to smart trainers. I upped my ftp by 0.5w/kg in this program.
Sweet, I was riding with you on most of the flats on that segment ride you hit 5 w/kg, nice! Can we still look at the results on Today's Plan? I didn't know that it could show us the results until today, and Zwift Academy is over so it's off premium now.
What is that training calendar? Didn't realize Whoop had one
How long should I do long rides before I start this? I row up to 6-13miles twice a week and bike 20-30 miles twice a week.
I've been rowing formonths and biking for 2 weeks.
You know that J.Vine your were matching was one of the eventual winners!
Is that training calendar a feature of Whoop or something you built for the vid? Can't seem to find it. thx
I just made that calendar for the video, it wasn’t a feature from any program
great video thanks. If you're supposed to only do 1 workouts per week for 8 weeks. what training are you supposed to be doing the rest of the week?
They recommend 1-2 workouts a week with easy ride days in between. I’ll post the full interview with Dig Deep tomorrow
I find the ZA workouts to focus on measuring fitness as opposed to building fitness. At least that’s the vibe I get from doing them. Not a fan of the free ride sections, would be nice for a suggested range at least. Actually not a fan of workouts at all lol.
Could this be the end of #veganexcuses?? J/k bro, great video as always!
I will ALWAYS have excuses, they will have to just get more creative.
Would be nice to hear about your diet. All the “coaches “ are bashing zwift workouts but you’re the only one that actually tested it. Again big props for not pushing “products “ and subscriptions down our throats. I mean JRE is never begging for that and look at his “channel “
Not sure why coaches would knock a zwift program, I mean having a coach is better, but if you didn’t want to spend $150 a month, zwift is great.
@@TheVCAdventures ruclips.net/video/xmVZshpLaqs/видео.html
I got credit for doing 3 back to back, it was soooo stupid, nearly killed me, but like you wanted to get through super fast
what's the point? You get faster/stronger by recovering from stress, not by stacking it like crazy.
@@lechprotean I know, I was trying to unlock the Aeroad, then they changed it from level 23 to level 10, and made it shit, so was pretty pointless in the end
What about TrainerRoad? Are you sponsored by Zwift ?
What equipment/program do you use to stream/record on Zwift?
OBS for Mac
Danke!
Dylan Jawnnsone cries in structured training....
Yawnson*
@@HumaneNewt juhnsone
Backwards hat Dylan loved this video
Which trainer are you using? Sorry if I missed that.
He is using a Wahoo
what course was the second race on up that massive hill?
It’s the France map I think, it’s straight up an hour plus going full dick to the wind the whole time.
Hey guys, does anyone here recall the name of the guy that helped VC heal his sore knee using rubber bands? I can't seem to find the video where he mentioned his name? Thank you!
Socal bike PT, Tim Woo
@@TheVCAdventures Huge thanks to you!!
Have you been listening to This Is Important?
Dude HR 130 @ 200w ( .... is solid stuff ... ) NICE!!!
Had the same at 67 kg this summer with an ftp of 4.6-4.7w/kg. Its nice for sure. Now its gone after 14 days recovery off season but build up starts again.
Testament to the big hour base phase
For sure, that block shaped the knife, Zwift just sharpened it.
What are ketones?
Please use the right metrics bruh.
5 wk --> 5 W/kg 😉
You know what he means, bruh.
@@MyMetallica111 you sure? I first read 5wk FTP to mean he tested his FTP after 5 weeks. No one uses k to mean kilogram
@@scotth3354 I think 5 wpk would be clear enough, but I agree that wk usually means week.
They should out these 8wpk and get them on video , I wanna see what it looks like
Mant people see a decrease in FTP when indoors, as much as 10%. Good cooling is a must!
Yep my ftp outdors is 20w heigher than indors but i dont have a smart trainer im on the "dumb" trainer so the flywheel is much smaller
@@nejcgjurameke3037 dumb trainer squid 👌
Guys I just finishing 4weeks ftp booster. I'm amator and dont know what to do next.should i go for ZA or just training program Build me up?
Or should i try TR?useing Z for 5 weeks now? Is really huge different between Z and TR?
Thanks 🙋♂️
you should try to have fun :) that's the most important
Zwift academy is pretty good. Also worth doing the group rides that stick to a constant effort such as Herd.
Man, you look like Marv from Home Alone when pushing real watts hahaha
Nice
The problem I have with the workouts with sprints is that it takes forever for Zwift to recognize I'm doing a lot more watts, so I either have to start way early or it's super delayed and it won't give me credit for that sprint.
Doesnt that have to do with your trainer?
That’s your trainer. On the Kickr it can be a 3 second delay when using Zwift.
@@jetBlue_83 Which Kickr ? I have the recent v5 and Zwift set to instant for power readout (not the 3 sec avg) and it seems fine and no different to, for example, Wattbikes I have used at the gym.
@@richardjt8708 Hmm I think mine's the 2018 kickr, not the most recent one. I use a separate power meter with it, so for really short sprints (10s) I'll take it out of erg mode
I feel like people on zwift are personified by the C Rauch dude at 18:14 who is doing a free ride, drafting on you (doing your workout) and then decides to just throw in a random sprint??
Do you use your power meter or the wahoo’s?
I use 2, power pedals and the trainer. I have done better power outdoors though. Just did 361 for 20min IRL
@@TheVCAdventures is it same power measure your trainer and power pedals?
@17:02 He shows Zwift in calibrate mode--anyone know to access that feature in Zwift?
On the pairing screen, there should be a wrench icon next to the power connection. Click that, calibrate.
@@TheVCAdventures Thanks I'll check that out!
is there any reason why cadence is turned off?
The trainer stopped casting it for some reason. Then I updated the firm ware and now it works.
starting the academy today w/ an ftp of 218. wish me luck lol
Vegan cyclist sounding like my spirit animal : "Seated sprints- These are stupid. I don't like them"
You have power smoothing on your Wahoo Kickr on. This does not represent real values as there is much more fluctuation. (Yes, even in ERG mode, I know how it works)
It doesn’t really matter as I was able to more power on the real road. Now if I couldn’t repeat this effort, I wouldn’t have even made this video.
doing the workouts without recovery did not allow you to train your system at the highest level. so many folks fall into this pattern of plowing through hours and workouts missing this key and critical point. sure for the untrained riding as you did during ZA will show benefit but you came off a MONSTER month. if the muscle tissue is fatigued how can it demand of the cardio? answer - it can't. if it can't demand of the cardio the cardio systems are not being trained to a higher level would love to have seen you do this right. don't get sick now as I'm sure you are worn out like a mofo. be well.
Why aren't you recording cadence during your races?
I just updated the trainer and now it works again. It wasn’t working for a while and I couldn’t figure out way. Fixed now though
8w/kg 20min for zwift's best??? Did I hear that correctly?
Yeah, but if that’s legit or not...that’s to be seen.
A 40 kg body weight is legit, right? 🤣
If the name of the game is adaptation, why do 2 w/outs on the same day & then do back to back days? Seems like wasting the specific work for each system .
Tyler I like your videos and I've been following you for a while. I disagree with you on how you approached these workouts... smashing workouts without considering some resting time will take you to a failure. For those new to Cycling the information you are giving can be misunderstood, e.g. doing as many workouts to get as fit as possible... you know this is not true, otherwise, I will smash a 30 days program in 4 days and pretend to be fit when in reality I'll end up being roasted.
That’s why I tried to show the calendar, I did rest and the volume wasn’t high, it just intensity. But you’re right in that this isn’t a typical program structure, no one should be doing back to back workouts in the same day.
Thanks Tyler, as always...😀👍
A couple of the workouts were killers. Much better doing them in a group of 100 plus though
God we're truly in a black mirror episode ...
bruh i’m gonna do the same thing as you and stack it, you’re my hero not the coach!!
Best workout to reach 5w/kg is 30/15. Unbelievably hard and unbelievably rewarding. From 4 to 4.8w/kg in two months doing that 1-2 times a week.
With many zone2 rides, between.Agree
Id like to do these. What intensity on the 30 and 15 and how many?
@@mannyf1441 30s full gas , 15s easy 😜 until you can’t anymore.
However, the zone 2 rides are where you build the capacity that doing the 30/15 well benefit from
@@mannyf1441 my coach tells me to do 2x13x30/15 @ 130% ftp and about 55% recovery
I'd say ON efforts are about 125-130% of FTP. Try not to fall lower than Vo2max zone.
OFF efforts doesn't really matter, but 40-50% FTP is enough (if can't, just spin your legs at whatever wattage and prepare for the next 30s ON). Same applies to recovery between sets.
Here is what it looks like:
• (30s ON/15s OFF) x13;
• 3 min easy spin;
• Another 13 efforts;
• 3 min easy;
• Last 13 efforts.
I also like to change between standing and sitting to mix the things up. You may feel like last 5 or 6 reps are impossible to do, but that's just your mind. If you CAN start last set of intervals, you CAN finish it. Proven by myself to myself many times 😁 Over time you can try to reduce cooldown time, but I can't do less than 1:30, because first 45 sec I breathe so hard I can't even drink.
Wait… Did you say 150 bucks a month for a coach! Dude, give me his number!!
@ATP_coaching on IG. That’s my coach
Reee 5 w/kg for me would be 470w lol
Rightttt....im sorry who the FUCK is doing 8wpk now ahah
there's an FTP builder on zwift that I've heard is good. haven't tried it yet.
I’m sorry, 8w/kg for 20 mins isn’t real? Isn’t, just not, it’s impossible, surely. I thought like 6.7w/kg for the hour was world best?
Who TF did 8w/k for 20min?!?
A weight doper who can't play fair.
@@gamby16a tru. Good news is I'm sure the homie will get weeded out once they actually start going through the data.
You're giving way too much credit to zwift academy. Aerobic fitness gains take 8 weeks to materialise, so the improvement would mostly have been down to the September training block. Great work though!
100% that sep block prepared the gains to be unlocked, but the zwift Academy sharpened the knife. Also, diet was a huge part of this that I didn’t talk about.
8w/kg for 20mins?!!! I'm giving up...
why get distracted by the academy, if you have a huge race like BWR lined up? Honestly you should (and did) taper towards the race, but the training prior to the race was wildly different between you and Dylan - Dylan's 5 weeks prior (and more) were aimed specifically for a long distance event like BWR, whereas Zwift Academy is all over - especially the sprint training - for a 100 mile race? and the results show the rest...
I’ll be honest man, I really didn’t think BWR was gonna happen. And I am not a pro, so getting a top 5 at BWR is not my personal focus, it’s more about telling the story. With that said, if I had gone into BWR the way I’m riding now...bro, I might have been there with the D.
@@TheVCAdventures period 🤣🙋♂️
@@TheVCAdventures fingers crossed for next year! Honestly - the way you're smashing KOMs right now seriously shows anything is possible - you just need to time it right...
just sayin, but that data is sqewed. the top of the top in zwift are cheaters or people who don't have their gear dialed in. eg, my magnetic trainer is shit. if I decided to not tighten it as much, my power goes way up. and there are 1000 different examples of how numbers can be messed with. so your probably closer than you think.