Sarah: So, so many words. So, so many concepts. But ... this is beautiful. Since 2018, I've just done Academy Workouts. This EXPLAINS them. Believe it or not, I'm going to throw this at my developmental TTT team - starting at 16:30 or so. Not before or it'll be TL;DR. Me, I stayed the course.
Would like to thank you very much for those informative and very helpful videos. You are humerus and yet knowledgeable in your topics. Can't imagine not watching any one before a ride. Keep up the great work and keep smiling, I'm becoming a better ride from you. 😁👍🚴
Thank you for the video. It especially helped me with the Lactate workout on segment 5. When the legs started to burn and I wanted to stop I dug deep mentally knowing that it is possible to get through. I feel that this workout is more about building mental strength than physical strength.
Thanks for putting the effort for this excellent video. Very informative, with a pinch of humor. Gripping for dear life is an accurate description for my feelings at the 3rd set.
You are a funny woman.Smart too😁Just recieved a special axle for my bike to Kikr snap, now maybe try out my zwift trial. keep up the videos, I have now subscribed because I enjoy your intros,and its safe here 😂
Agh, Sarah you finally talked me into doing Zwift Academy for the first time. I did my baseline on Monday. Unfortunately I was broadsided on my motorcycle last night and will likely be out of commission for at least a couple of weeks. I just wanted you to know that your persistence and persuasiveness worked.
That's such a bummer, I'm glad your overall OK, being out of commission definitely sucks, but motorcycle vs car could have ended so much worse. Take your time to heal up and these workouts don't go anywhere, you can always come back to them when your ready. I hope you're back in action soon!
Great video, always helpful to get the details (and explanations) before a hard session ! Even Companion wasn't showing the FTP% of the 1' segments. Anyway that was a hard session but i nailed it ;-) My cadence was really high though, like 110/105 for the 30" and 105/100 for the 1'. Not very realistic compared to IRL but I suppose the intended work is still being done ?
Sahra, I'm a 67year old female who has a realistic FTP number.[158] Completed the first block of ZA but find that I'm completely drained after doing warm-up and workout session. Recovery to 100% can take a day sometimes a little longer. My endurance is excellent can ride in that zone for several hours with minimal fatigue . In my case is it more workouts for adaptation or just and old body?
Sarah, what period of time is optimum for completing ZA? I can’t imagine that it helps much if I take the full eight weeks to complete the 10 prescribed rides.( I typically ride Zwift 4-5 hours/week) Thanks for the great videos!
Thank you very much for the helpful video it’s really really helpful. Can I ask you a question? Do you fuel your ride before and during a FTP field test? I have never fueled my ride before and during a FTP field test also for my workouts. I just didn’t know it better before. I took your advice and had some sugar before this year’s Zwift Academy workout 1. I couldn’t believe the results. It was as if my FTP has increased and the workout was hard but not as hard as I thought it would be. Maybe I should take another FTP field test with some sugar next time.
Just FYI… You should always fuel your workouts before, during, after, (ie post workout drink/meal). The only time you can slide by this rule is for your recovery, easy rides.
It certainly doesn't hurt to fuel then. You can get a reasonably accurate ramp test without, but depending on what other fatigue you have baked in, fuel can make an appreciable difference. For the 20 minute test, I think that difference becomes much more substantial.... But, that 20 minute test also generates more fatigue unto itself in the following days, so it's a balance 🙂
For people like me that ride exclusively on the road during the summer would you recommend doing a Zwift FTP test before jumping into the academy program? I have a power meter but I know that the indoor and outdoor numbers aren't always directly comparable. It seems like having an accurate FTP measure is especially important for workouts like this in order to get the most out of it. Thanks for the videos!
A test is definitely a good idea. The numbers are what they are indoor and out, getting the right benchmarking for the intervals is key to getting the most out of it. If you use the ramp test, it shouldn't bake too much fatigue into the system and will allow you to get started in pretry short order. 🙂
Every time I build up cadence to above 100rpm right before a (+400-600w) 30 sec interval I feel like I am cheating HAHA! Am I? You should have more subscribers!
Not even a little bit 😉 watch the pros before a sprint finish, legs are flying! Truly though, fighting the trainer resistance is not the most natural thing, so getting cadence up before you hit an interval is much less jarring than waiting for the interval to kick in and fight to bring both the cadence and force up. People do this on climbs too, hit the bottom with a high cadence and let the inertia "catch" and apply more force to match the resistance. Whatever way you slice it, you're still doing the work so it's all fair game! Thanks a ton!
![Seungmin "그렇게, 천천히, 우리(As we are)" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/kAzmhLHePqU/mqdefault.jpg)
![I.N "HALLUCINATION" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/n5B5q1Hwt_U/mqdefault.jpg)
I watched so many cycling videos on lactate but this video here with her is hands down the best explanation of it and how it works.
Sarah: So, so many words. So, so many concepts. But ... this is beautiful. Since 2018, I've just done Academy Workouts. This EXPLAINS them. Believe it or not, I'm going to throw this at my developmental TTT team - starting at 16:30 or so. Not before or it'll be TL;DR. Me, I stayed the course.
Would like to thank you very much for those informative and very helpful videos. You are humerus and yet knowledgeable in your topics. Can't imagine not watching any one before a ride. Keep up the great work and keep smiling, I'm becoming a better ride from you. 😁👍🚴
Thank you for the video. It especially helped me with the Lactate workout on segment 5. When the legs started to burn and I wanted to stop I dug deep mentally knowing that it is possible to get through. I feel that this workout is more about building mental strength than physical strength.
Ooops - this comment was for workout number 2
Completed this afternoon - found it the toughest of the first 3 workouts.
Now I understand lactate threshold 😊 Good insights and how the body works through these stages. Most helpful, but proof will be in the saddle.
Thanks for putting the effort for this excellent video. Very informative, with a pinch of humor. Gripping for dear life is an accurate description for my feelings at the 3rd set.
Awesome
You are a funny woman.Smart too😁Just recieved a special axle for my bike to Kikr snap, now maybe try out my zwift trial. keep up the videos, I have now subscribed because I enjoy your intros,and its safe here 😂
Thanks, this was really informative. I learned stuff.
Agh, Sarah you finally talked me into doing Zwift Academy for the first time. I did my baseline on Monday. Unfortunately I was broadsided on my motorcycle last night and will likely be out of commission for at least a couple of weeks. I just wanted you to know that your persistence and persuasiveness worked.
That's such a bummer, I'm glad your overall OK, being out of commission definitely sucks, but motorcycle vs car could have ended so much worse. Take your time to heal up and these workouts don't go anywhere, you can always come back to them when your ready. I hope you're back in action soon!
Great video as always. Suffering with covid at the moment 😧. What was your recovery strategy for this ?? Many thanks hope all is well 🇬🇧👍
Excellent vid many thanks
Thank you!!
Great video, always helpful to get the details (and explanations) before a hard session ! Even Companion wasn't showing the FTP% of the 1' segments. Anyway that was a hard session but i nailed it ;-)
My cadence was really high though, like 110/105 for the 30" and 105/100 for the 1'. Not very realistic compared to IRL but I suppose the intended work is still being done ?
Brilliant x
Sahra, I'm a 67year old female who has a realistic FTP number.[158] Completed the first block of ZA but find that I'm completely drained after doing warm-up and workout session. Recovery to 100% can take a day sometimes a little longer. My endurance is excellent can ride in that zone for several hours with minimal fatigue .
In my case is it more workouts for adaptation or just and old body?
..."this ain't some kind of suffer porn"🤣
Sarah, what period of time is optimum for completing ZA? I can’t imagine that it helps much if I take the full eight weeks to complete the 10 prescribed rides.( I typically ride Zwift 4-5 hours/week) Thanks for the great videos!
Thank you very much for the helpful video it’s really really helpful.
Can I ask you a question?
Do you fuel your ride before and during a FTP field test?
I have never fueled my ride before and during a FTP field test also for my workouts. I just didn’t know it better before. I took your advice and had some sugar before this year’s Zwift Academy workout 1. I couldn’t believe the results. It was as if my FTP has increased and the workout was hard but not as hard as I thought it would be. Maybe I should take another FTP field test with some sugar next time.
Just FYI… You should always fuel your workouts before, during, after, (ie post workout drink/meal). The only time you can slide by this rule is for your recovery, easy rides.
It certainly doesn't hurt to fuel then. You can get a reasonably accurate ramp test without, but depending on what other fatigue you have baked in, fuel can make an appreciable difference. For the 20 minute test, I think that difference becomes much more substantial.... But, that 20 minute test also generates more fatigue unto itself in the following days, so it's a balance 🙂
@@EverythingIsPhotogenic You are not kidding about that fatigue! 🍎
You need to be properly rested before the test
For people like me that ride exclusively on the road during the summer would you recommend doing a Zwift FTP test before jumping into the academy program? I have a power meter but I know that the indoor and outdoor numbers aren't always directly comparable. It seems like having an accurate FTP measure is especially important for workouts like this in order to get the most out of it. Thanks for the videos!
A test is definitely a good idea. The numbers are what they are indoor and out, getting the right benchmarking for the intervals is key to getting the most out of it. If you use the ramp test, it shouldn't bake too much fatigue into the system and will allow you to get started in pretry short order. 🙂
Every time I build up cadence to above 100rpm right before a (+400-600w) 30 sec interval I feel like I am cheating HAHA! Am I? You should have more subscribers!
Not even a little bit 😉 watch the pros before a sprint finish, legs are flying! Truly though, fighting the trainer resistance is not the most natural thing, so getting cadence up before you hit an interval is much less jarring than waiting for the interval to kick in and fight to bring both the cadence and force up. People do this on climbs too, hit the bottom with a high cadence and let the inertia "catch" and apply more force to match the resistance. Whatever way you slice it, you're still doing the work so it's all fair game!
Thanks a ton!
Luv ya gal