Hopefully, you feel the difference that consistency and a solid block of training can make in your fitness, but how do you interpret your results, and how can you use them to inform whats next? Work harder and train smarter. This event will determine your starting condition and your phenotype (e.g. Im also a bit surprised to read that your choice of bike and wheels influences the result, but hey ho looking forward to it and the rest of the ZA activities anyway. If not, and I improve to 11.00 for the final ride, that will be an 8% improvement even though the app wont show any difference. Needs work as effort gets longer. October 24 - November 20, 2022. . VO2 max training is your focus as a pursuiter if you want to continue to reak havoc for around 5 minutes. Interesting as I have my baseline ride in a few hours time. The game is available on multiple platforms including Android, Windows, macOS, iOS, and tvOS. On Tuesday afternoon (Eastern time) there was an Amazon Web Service issue (Zwift uses AWS for its cloud-based hosting). What would the results screens in Zwift Companion look like? First, choose a Baseline category: So why doesnt Zwift show power ? But many Zwifters (especially n00bs) wont have access to those tools or understand how to use them. Peak power, sprint, long sprint But you would need to look right after your baseline ride Not perfect. This is the metaverse evolving before our eyes. Tony Stark wakes up in his workshop at Avengers Tower, held in the arms of an old Iron Man armor. Well they have about 50 arches over the road. They kept telling you to push hard from arch to arch. Hello Eric, thanks for the article. Proper arches signifying each start/finish would have been good, maybe even text to warn the section is approaching. sprinter, time trialist) to help measure your progress throughout the program. Some people used them for the timed segments, obviously creating a scenario where they wont likely have a apple to apple comparison with their finish baseline. The Baseline and Finish Line rides will be held as events on new custom event only routes in Watopia. Most of the energy needed for short, intense efforts comes from the anaerobic energy system, the oxygen-less system you tap into for high bursts of power. Eric runs Zwift Insider in his spare time when he isn't on the bike or managing various business interests. The third and final segment was the one I was dreading the most. They look like the standard segment starts, for now. I completed the baseline ride yesterday. I thought we are going to get an email down the line explaining the type of rider we are. Phosphagen System He lives in Northern California with his beautiful wife, two kids and dog. I think this came as a result of the new route based workout feature that Zwift is debuting with the baseline ride. I stayed seated, trying to keep my watts pretty even. Terms of Use/DMCA Copyright Policy Of course, I know there are other apps out there that will show me this info like the Breakaway app I recently reviewed (which just received a Zwift integration update). Zwift Academy standard Baseline Ride, done and dusted. Wow @Eric Schlange, our results are almost identical. The Phosphagen System, or adenosine triphosphate (ATP) and phosphocreatine (PC) system, or ATP-PC system, is indicated by the red line in figure 1. I did my ride yesterday and most people were clueless about how it worked and what they should do. And even if I take extra steps and look at my power numbers on Strava for the segments, that still doesnt tell me my strengths or weaknesses. 1 mo. TRAINING PARC FONTAINE - Salle de sport Fontaine / Grenoble. Zwift Insider makes a small commission on purchases made from these links, so please shop through them to support our efforts. can you put drop bars on a hybrid bike; network icon in computer; azure hybrid benefit rhel; coderbyte technical assessment Id like to know at what mileRead more , Eric-thanks for posting the new follow-up article today. By enhancing your sprint, you will develop a higher peak power for short durations and reduce overall fatigue generated from small explosive accelerations that happen during a group ride or race. This system is significant because it creates the highest amount of ATP, but for the least amount of time. I saw that they offer free use again with ZA. But I just spun my legs in zone 2, chatting with friendly Zwifters and making my way through Titans Grove toward the first segment. Your Zwift Academy Companion (App) The best place to track your ZA Road progress and mileage through Zwift's Companion app. Zwifts text for each of the three segments in Companion ends with, If you are strongest here, relative to the other segments, you fit the [ ] phenotype.. If you got 90th percentile, that would mean you were faster than 90% of riders on that segment. They were enabled for my ride, and the problem I see with that is riders were using the PowerUps on the test segments. Consequently I abandoned the ride before the volcano and re-rode it the next day. Enjoyed the ride, though and an going to do it a few more times after a recovery scouting ride Ill do today. Zwift Academy Road identifies your strengths, then helps you build on them. Oh well, its a fine route so will just have another go after I let my legs recover, as literally I went full gas, thinkingRead more . The Volcano KOM and I have never gotten along well, because it always feels a bit too long. mcneese.chad September 20, 2022, 10:25pm #22. If you are strongest here, relative to the other segments, you fit the Sprinter phenotype. Perhaps, although Im not seeing anywhere in Todays Plan that would tell me that info. Alternatively, you could burn them by using them outside of the timed segment, or using the option in Companion or in the action bar on screen to trash the PowerUp without using it. 6. I completed the C baseline ride and the only result I have is the volcano KOM. honestly the whole point of cycling and zwift is just to get fitter. Rode the advanced baseline yesterday but admittedly was not aware of the three segments that required my best effort. Additionally, the Companion app is very useful when completing workouts in Zwift. Youll use this system when attacking a climb, accelerating to jump on a fast-moving group of riders, or tackling hard technical sections on your MTB. Hi Patrick I just soft-pedaled my way to the finish, then kept soft-pedaling for another 15 minutes or so to make it an hour-long ride. February 06-March 05, 2023. All kinds of login and/or ride save problems. Sprinters are great at, you guessed it, sprinting! I knew the route details, but there was a lot I didnt know going into this ride: Poking around on ZwiftHacks and popping into the start pens early answered a few of my questions: I selected the Specialized Venge S-Works frame and Zipp 858 wheels as my virtual rig for this ride. Reach out to Zwift support, as the ride you did may be able to be salvaged properly. Anything you can do to influence improvements would be greatly appreciated. Im curious to see what the Companion results look like after I complete the Finish Line ride at the end of ZA, and Im hopeful that Zwift will keep developing and refining this idea for future events and training programs. On one hand maybe Zwift could have done more, but on the other perhaps if you hope to get selected from it, then maybe its worth 5-10 minutes ofRead more , Being short on time and not reading ZI, I thought the Baseline event was factored on your overall time, so I basically rode a 30km TT. My first ride was an ordinary experience as I didn't know exac. Regardless, I wanted to give it my best shot. Glad I know what to do in that first baseline to allow an apples for apples comparison with the end baseline. Have you tried a Baseline Ride yet? I didnt know what to expect from this ZA as its the first time for me. A good number jumped off the front early, for reasons I cant explain. This years Baseline and Finish Line rides are the next generation of that idea, with the segments more targeted at specific power systems and Companion integration tracking your efforts. This community-driven site is maintained by Eric Schlange and a team of Zwift enthusiasts. Your Zwift Academy Companion (App) The best place to track your ZA Road progress and gains is via Zwift's Companion app. From friendly races to social rides and structured training programs, Zwift unites a diverse community in pursuit of a more fun, immersive and social fitness experience. Will follow it for the final ride. And, don't worry, we will walk you through. Personally, I dont plan to register for another app (and it also sounds a bit like a free trial/subscription trap), but maybe it would give the missing info on power and personal strengths by comparison with the other riders as advertised. Maybe youll be able to tell me where we sit within the spectrum, as thats one thing missing from Zwift at the moment. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); document.getElementById( "ak_js_2" ).setAttribute( "value", ( new Date() ).getTime() ); My base line ride went well The big difference between the standard and advanced option is the threshold effort: standard uses the Volcano KOM, while the advanced version is held on the Climbers Gambit route which uses the longer Epic KOM. For instance : Mine to yours; Short, I was 12.5% slower, Medium, 34.6% slower, Long, 38.4% slower. The idea here is to test your fitness over three different intervals: Riders will do that by hitting particular timed segments during the ride at maximum effort. The Zwift Academy Tri syllabus includes six structured workouts, then finish line ride and run as the final exams. Time Trialist I dont really care about my segment time, in fact power over a particular interval is a much more accurate gauge of fitness. It was my first time and I didnt know when segments started and ended. Clearly, I will have to do it again, but this time, target each segment like you are supposed to! Day or night. Just finished my standard ride and went pretty well. The perfect session to start your ZA. Learn More Opens a new window. I agree, on-screen prompts would have been good or even optional to activate or deactivate. But this is not the legit answer to your question as there are so many factors to consider. Im so used to Zwift races where you have to hammer on the climbs, then keep the effort up afterward. Wow! Need to use the website go to Dashboard -> pick ride performance then look for the Ability Graph. Ah, good call out on the decimal places and rounding. Just like the Baseline Ride on the same route, there are three segments where youll go all out. My actual time was 11.97sec which, like Strava, seems to have been rounded down. To work on that limiter, focus on longer rides at easy intensity (e.g. Hmmm. My results arent showing yet either. Nevertheless, we should be coming out of it fitter with a strong sense of self-belief. Knowledge is power and feeling empowered is a key to success when it comes to becoming the athlete you want. The answer is: I dont. Based on the messages I read during the ride, there were quite a few people looking for additional guidance and instruction during the ride. I get the whole idea is to set a benchmark and then do the training course, re-test and see the results. Eric Contribute a post, shop through us, make a donation, advertise on this site. No results for the sprint or the short climb. Based on the extensive chatter on the message board, I was not alone. For each of the three efforts (sprint, VO2, and threshold) we asked how riders would rate their performance on the Finish Line Ride vs the initial Baseline Ride. It was great having you there as the celebrity of the bunch. I take it the finish banner is after the KOM banner, to make sure that ZwiftPower captures the segment and not ignore it like a lot of people AdZ times. That would really throw the numbers off. Somehow I got 3 jerseys in my 1 hour session. What I kind of don't get is why they are showing percentiles when it's . My finish line time for the short segment was 0:26. The change of pace and unhurried feel of things was very welcome. I agree, I wish there would have been a bit more to the results and the ride. Are they basing our data on our times for these segments or is it our w/kg during them? zone 2), and more focused work near your FTP, like sweet spot training, to lift your staying power! My opinion: if Zwift could do a little more hand-holding by giving more guidance, especially to less-experienced riders, everyone wins. Thanks for the review Eric, pretty much spot on about what Z could do to enrich the experience. Now that you have a basic understanding of how and why we tested your segment performance, what energy systems are involved, and who you are based on the resulting phenotype, we can apply them to either improve your strengths further or work on your limiters. Strength I was middle of the pack until the Volcano, then I dropped to almost dead last. Zwift Academy identifies your strengthsand brings you structured workouts andtraining tips created by world-classcoaches. Post-graduation, well shareworkout and training recommendations so you can keep leveling up. This year's Academy includes: Am I destined to be a star Time Trialist, or should I stick to sprinting? I did lose wifi connection a couple of times but was still seeing onscreen messaging etc, and the full ride recorded fine and was uploaded to Strava. I wish they would get rid of all the arches except for the start and finish of the segments. Zwift Insider is independent of Zwift corporate (www.zwift.com), although Zwift does provide funding to help defray site costs. Theres so much Zwift could add to these segment rides to make them more engaging on the front end like instructions for new users who dont know when segments begin (there were plenty in the ride I joined), or progress bars on the segments so you know how much youve got left to do, or custom leaderboards that show how your efforts rank against other riders. I did enjoy the Legends and Lava route though, nice combination. These 1min bursts rise from 102% up to 107% over the 3 blocks. Pursuiters can absolutely hammer it for medium durations and tend to possess a naturally high VO2 max. Eric Min and Zwift are on a roll! I would have avoid this mistake if I had 1) Read the instructions (but like I said, I was rushing) 2) They had text explaining what you needed to do. According to Strava, Ive completed this segment over 530 times. Interestingly for me, my times are almost identical to yours. Sarah_Yorke (Sarah) September 20, 2022, 9:58pm #637. if you want completion then you will do them all. Such a fun game and so frustrating at times. And theres so much that could be done after the ride to better educate riders and help them easily track training progress. >> School Dance Songs 2022 Exclusive School Dance DJ Song Lists >>Best New Prom Songs 2022songs mixed with fast-paced tunes, we have some other great Zwift has since fixed these rides so they operate correctly. Good move Eric Min and the Zwift team. I was the 59th rider over the line, and ranked #5 on the leaderboard. Completing a Baseline Ride is a requirement for ZA graduation, so I wanted to get this out of the way quickly. Zwift Academy 2022 identifies your strengths and delivers a crash course in leveling up your training. I did the long (advanced?) That alone may artificially make my final ride appear most improved. Ill take that! Theres nothing better than seeing your hard work pay off! Not a very good experience in the Base line ride. FTP Short Blocks 8min from 40 to 80 % FTP 3min @ 55 % FTP 4x 1min 30sec @ 105 % FTP, 30sec @ 55 % FTP 4min @ 55 % FTP 4x 2min @ 102 % FTP, 30sec @ 55 % FTP Hopefully, you learned a little more about yourself with this years Academy, gleaned some insight into what you excel at and what could be improved, and more importantly, understand what to focus on depending on the results you want to achieve! Its not a big surprise that people are doing it wrong if theres no prompts and youve just got to know what to do. Just read your even more helpful FAQ article written on 1st September. Whilst its arguably less important in the longer climbs it would seem to be critical for the sprint. Baseline Rides are only available as group rides, and they are scheduled every other hour through September 27th. What the heck. I don't think there is any way to compare with others that I've seen. From friendly races to social rides and structured training programs, Zwift unites a diverse community in pursuit of a more fun, immersive and social fitness experience. Average power over the segment. I tried to get some follow up guidance from the Zwift help desk but they just repeated what was written on the companion app about the ride. The leaderboard popped up as I crossed the line, showing me in 4th place with a 1:44.6 time. There you have it! The Zwift forum is lighting up (kind of like the TR Dylan Johnson video topic). How do the rides work? Overall I think that the whole base line and finish line concept is a great way to see if you improved over time. Curious about this. LinkedIn Kevin WinterfieldZwift finally launches its own turbo trainer, but it's not the Tron bike Some riders may find that they finish the Baseline Ride with more questions than answers. Last years ZA introduced Segment Rides, where riders put in max efforts on two segments during the ride. I only road hard up the segments, so there were definitely plenty of people up the road. The Zwift server seems to be having massive problems (I got several mid-ride notices on the Companion app that the server was undergoing maintenance, so I assume they know of the problems). Bike selection: you can pick whatever bike youd like, including a TT bike if youre so inclined. Yes! This years ZA program includes a required Baseline and Finish Line ride. Contact details Chris Snook Director, PR chris.snook@zwift.com Andrew Bernstein Sr. PR Manager North America andrew.bernstein@Zwift.com Abi Flynn PR Manager Europe Limiters Hopefully, you feel the difference that consistency and a solid block of training can make in your fitness, but how do you interpret your results, and how can you use them to inform what's next? Thanks for the answer! I think at the end of ZA theres going to be a tiny minority of people who have got meaningful data out of it. I forgot to mention that. So, dont think they work in a sequential manner even though I listed specific durations. I dont understand what youre saying here. They REALLY let us data geeks down. then finish line ride and run as the final exams. Not saying this is by anyway a definitive answer to where your w/kg sits for each of your sections but possibly a free and useful read for those interested. I think the user experience with the 2022 Academy to date does show the clear QA/QC advantage TR has over Zwift. Sprint training adaptations increase neuromuscular power, which taps phosphocreatine, the most rapidly available energy source found within the body. Curious on the jersey do you get the jersey after any session (just like Tour de Watopia), or you have to complete all sessions in order to get the jersey? I had assumed, incorrectly that there would be a message giving warning that the segment was coming up, or better still an illuminated archway like during a workout. But my guess is the tracking of segment times is already built into the game/database, while the tracking of segment power is not. Here's how they responded: Nearly the exact same number of riders said they improved on the VO2 and Threshold efforts (around 70%). hip-hop_anonymous. Lo que se intenta es ver la potencia que soy capaz de desarrollar antes y despus de la Academia, para ver si mejoramos. Heres what the screens look like: Tracking my times in Companion is a nice new feature, but data-loving zNerds like myself will immediately want more. What does that mean? My only complaint would be its confusing for some (a lot on the chat were confused) where the efforts are. This site contains affiliate links to Amazon, Wahoo, and other brands. That means you end up with a 10-15 second ramp up, plus a 20-25 second sprint. set up the baseline ride as a banded workout, where it keeps all riders together, instead of a group ride. Soon enough the timer hit zero, and we were off, with over 550 riders in my group! Let me add a couple things: they could activate the progress bar for the three segments, so that each riders know where (s)he is are with respect to their personal best (I know this is disactivated for events, but this is kind of an all-by yourself event). I would like to start on academy rides in couple of weeks.