[Closed] Anyone fancy joining up with Zwift “build me up”, to start 7th Feb…?

Though I’m unfit and slow, yes please!!

Yep, keen

Cool! If you sign up mid NEXT week, it'll then start on Monday 7th..

DrP

I'm up for this - was already looking at starting it after your comments on the other thread

👍 nice, thanks @DrP

I'm conservatively estimating my FTP at the end of my current dirt destroyer plan to be around 240w, so if I can get into the upper 3/3rds in the 200's (265+) after this I will be very happy.

All while losing a bit of weight, obviously! I'm down 0.8kg this week.

Hmm, can you miss out certain workouts if you don't have the time to do them all? Could do with the motivation to keep at it but I think I would struggle to do all of the workouts when adding in outdoor rides and other stuff like rest days!

I'm in! Was going to do it anyway to build up some fitness for the Dirty Reiver so this thread is perfect timing @DrP

Hmm, can you miss out certain workouts if you don’t have the time to do them all? Could do with the motivation to keep at it but I think I would struggle to do all of the workouts when adding in outdoor rides and other stuff like rest days!

Yep, apparently so! It just skips it and it carries on regardless. There are rest weeks included in the plan. I found this from the author of the plan, gives a good idea of the structure and what each week is trying to do.

https://gccoaching.fit/2018/06/21/zwifts-build-me-up-flexible-training-plan/

I'm in too 🙂

Have done this once before but missed a load of sessions as - well - I'm slack, no excuses.

My ftp is absolute pants. Despite riding for 30+ years it is only 160W and I weigh 120KG so am very slow. Think heart medication has a fair bit to do with it as I struggle to get the heart rate past 135bpm for any length of time.

Still, I'm up for the group to keep me motivated and pushed 🙂

How many of us use Strava as well - could set up a STW training group.

I'm just into my 2nd week of this plan, so sorry won't be able to join you. 🙁

Its worked well for me over the past 2-3 years usually putting approx 10 - 15% on my FTP.

Hmm, can you miss out certain workouts if you don’t have the time to do them all? Could do with the motivation to keep at it but I think I would struggle to do all of the workouts when adding in outdoor rides and other stuff like rest days!

The good thing about it is, if you miss any of the sessions you can always look for them on Zwift outside the plan and do them that way. Plus if you ride outside instead of doing one of the sessions you just log in and tick 'rode outside' and it flags up as completed. So it can be quite flexible.

Good luck lads 👍

I'm using to train for the Fred this year

Up for this! Been picking random workouts on Zwift as I fancy, could do with a bit of structure so will give it a go.

Sounds promising then, count me in.

Wahoo....Nice numbers...

Yup..on zwift...

I'll make a zwift group for this, and post the link here too!

DrP

Yep sounds good, I’m in.

Im in. Tried this workout program a couple of times and never made it beyond week two so hopefully some group motivation will help me out a bit.

Here's the Strava club I set up....

Any issues jooining, just let me know...

Also, if you're not following me on Zwift already, search for "DrP STW" and that'll be me! You'll need to be following me to be invited to meetups/group workouts!

"How do I do a workout in a meetup?" you may ask...."
Well...
-Make sure you join the meetup several minutes before it starts
-Whilst waiting for the meetup to start (you know,when you're on your blue turbo trainer) go to the menu screen
-Pick the workout (we'll all want to be doing the same workout really, but no worries if you pick another one as long as it's the same duration)
-when you go back to the main screen (with you on the blue turbo...) you should have the workout components visible (top left of screen..you know, like a normal workout)
-when we all set off together, the elastic band will keep us together regardless of the power you're making!
-be a little bit sick in your sink if need be...

Schweet eh!

I'll prob livestream a few of the workouts too - that's probably even MORE boring than watching me race!! But hey ho..!

DrP

Hey DrP,
Is this suitable for (a) someone who is completely new to Zwift and (b) someone who is completely out of shape?
I think it would give me a bit of motivation to start getting back into it!
Thanks,
D.

Tbh it might be a bit tough, depending how used to riding to power/cadence etc you are.

If you're new to Zwift, have you done the zwift 101 cycling plan? It takes you through the basics of training plans and workouts in a few sessions. If you've not done it, might be worth doing that this week to get you started

https://whatsonzwift.com/workouts/zwift-101-cycling

@donncha ...
I'd go by ta11pau1 . .have a go at the zwift 101, and then join up to the 'build me up' next week.
it starts off straight forward, with an introduction to power zones etc..
And, the power will be set according to your FTP (or an estimate), so you'll be working relative to, erm, yourself..

Also, if you DO find it too much or too complicated, you can say you gave it a go, but maybe stop this and start on a 'lighter' plan , and come back in a few months again...

I'd say 'go for it' TBH!

DrP

Yeah just make sure you've done a ramp test before the main plan, the 101 plan should include one but I never got it come up when I did it.

With the training sessions you basically follow the instructions on screen, and build me up doesn't really get going until a few weeks in 😁

Miiiiiight be interested. Are you planning on doing the meetups/sessions at set times/days? Soz if it says this is in the Strava thing, but I'm not on Strava (I know, right?)

i think the VAST MAJORITY of the workouts will be 'each to thier own', but... every now and then (may try for once a week??) i'll create a group meetup, so we can all do the same workout together...

For example, I reckon getting everyone together for red unicorn on thurs 10th feb would be fun! maybe something like 1830??

DrP

I'll give it a bash but can't see me managing to fit it in alongside gym, robbo's races, the TTT and actually getting outside.

God knows how you lot with kids and real jobs manage

Great idea, I'm in, could do with some structure to training.

God knows how you lot with kids and real jobs manage

It's really hard, TBH... especially in the later weeks!

I am also having to train for the Brighton half marathon (in 4 weeks mind) so that's now adding RUNNING into the equation!!!

DrP

I think I'm in.

Struggling to get availability for the races so this could be something that's both social and flexible timewise.

I'll join you, tried this workout last year but lost motivation at week 8 (it gets hard!!)

Last of TdZ and then a ramp test to do this week, see how poor my FTP is.

I would but don't have the energy to do lots above zone 2 a lot of the time.

Anyone signed up yet and can see if there's an FTP test in week one? (Not this week as it'll be 'pre-week' workouts current until Sunday).

For example, I reckon getting everyone together for red unicorn on thurs 10th feb would be fun! maybe something like 1830??

I'd be up for early evening mid week workouts, I'm usually starting mine at around 7pm or so, to lessen the chance of my dinner reappearing...

Daft question, does anyone know if you can sign up via companion app, that would be really helpful.

Who am I kidding, it's Zwift, helpful things don't exist do they?

Of course you can't Brian 😅😅

That would make sense...

I just logged into zwift, didn't sync turbo etc, then just went to training and enrolled!

So.. I'm in. Which DOES make sense...

DrP

If I want to do something on my phone rather than having to boot up the Apple TV/TV I just launch the full zwift on my phone.

I'm keen, been swithering on plans as I have a holiday in the end of Feb and keep procrastinating. Might as well do this and just miss the week I'm away.

Great idea. I was planning to do this anyway to prepare for Ride London. I had been planning to start the week after as I've got a Tour de Zwift ride to catch up on but I'll just make next week a busy one!

@DrP - I've signed up for the workout plan and already follow you, Nick (STW) and would like an invite to the group rides please, think I'm the only Nick in the Strava club too.

Cheers!

Brill.. fab stuff all...

I've had several 'follow requests' on zwift this week... assuming it's 'you lot!

Not long now till the workout plan starts...
My bit of advice would be to have a look at the coming week (via zwift insider) and plan when you're going to do the workouts in advance...I stick them into Google calendar...

First week is not so intensive (though a 90 min workout (orange unicorn) might seem a long duration for some)...

Also, it's worth using an accurate FTP .so think about doing one (ramp, light, full, whatever....!) THIS WEEK!

DrP

I've never done a training plan before and have questions:

- It doesn't seem easy to sign up to one. Do I log on as normal, then pick the training plan from the page where I'd normally pick the world/race?

- If to, then what happens? Will it tell me what day I have to do each one or do I pick myself and select them on the day I chose?

Cheers

Just enrolled. It starts in 3 days 🙂

– It doesn’t seem easy to sign up to one. Do I log on as normal, then pick the training plan from the page where I’d normally pick the world/race?

– If to, then what happens? Will it tell me what day I have to do each one or do I pick myself and select them on the day I chose?

Go into zwift, go to training plans, view plan, enroll.

[img] [/img]
[img] [/img]

You'll get the weeks training sessions on a Monday, it'll say 'do by Sunday' - you choose when you want to do them, on which day. There's a gap required between sessions.

I'll be doing an FTP test in the first week, got 2 more sessions on my current plan to get done this week.

Great thank you

Also, don't worry if you can't do all the sessions each week...

The plan will move on to the next week regardless of how many you've completed...
Something is better than nothing...

I'm going to start sending out the invites to the group workout for Thursday 10th Feb...
I'll start at 1815 if that's OK with all....
90 min red unicorn.. hardest workout in week 1, so gooooooo team!

Tip; I think it's about 6 or so hours 'forced break' between workouts, so you could do an easy one (pedal drills) in the am, then unicorn in the pm...

DrP

That's me enrolled 👍 DrP I would be one of those requests, cheers. Final TdZ ride on Saturday and maybe a ramp test on Sunday though I just got a renewed FTP the other day via stage 7 of TdZ. For posterity it was 244, hopefully see some increase by the end.

https://youtube.com/c/JourdainColeman

I've watched this guy's videos as an intro, quite an easy watch. He manages to keep it interesting without too much added drama, as in no amazing epiphanies just getting the work done.

I've signed up too - just sent DrP a follow request on Zwift (Nick Barnett). Not done much Zwifting, but good to have more motivation to give it a go!

Nick

8 hours between workouts..

So if you're able to join the 1815 on Thursday, make sure your previous workout finishes before 10am!!
I'm going to do pedal drills (30min) at about 9am on thurs...

DrP

18.15 on a Thursday 🤔
I'm not sure this would be the best warm-up for the TTT, I'll see how I go but I've not even managed the preamble ones yet!

.

I'll miss the 2 set up workouts (pre training plan and the pedal drills, although it's only 30 mins so might sneak it in...) in the first week, will do Devedeset and Red unicorn (should be able to make Thurs at 18:15), with my FTP test on Mon or Tues evening, depending when I ride at the weekend.

Will probably fit Devedeset in at the weekend.

@DrP - guessing you set the course for the group workout, one with plenty of elevation would be great! I'm less than 2000m off the Everest challenge so can see the end in sight, should be close to 1300m after this week is done

If you can't make the weekly group workouts that's cool... just fit in the workout whenevs!

Are there any days that work better/worse for you lot?

For me the better times are:
Mon eve
Wed eve
Thurs all day (don't work Thurs 😄🤨)
Weekends I guess...

Right... I've set up the workout and invited a few people.. Will sit down tomorrow and link names to stw names to zwift names.... 🥴🥴🥴

DrP

Yep I’m up for this, count me in !

Are there any days that work better/worse for you lot?

For me the better times are:
Mon eve
Wed eve
Thurs all day (don’t work Thurs 😄🤨)
Weekends I guess…

Right… I’ve set up the workout and invited a few people.. Will sit down tomorrow and link names to stw names to zwift names….

I'm good for most evenings after 6:30 ish, and weekends, not too early... 😉😁 Can't do weekdays before 6pm.

And I'm P. Sims (STW) 👍

After 6 week days suits me too.
Want to be riding outside at the weekend ideally but we'll see.

Thanks for doing this DrP 🙂

Twonks...what's your zwift name buddy?

DrP

Count me in please. Already follow you DrP. Hopefully I'll not get stuck on the virtual turbo on any group rides! Just enrolled on the program. I was on week 5 of the shorter FTP builder. Need some motivation after a few months off the bike due to injuries. I have a long race planned for June so really need to up my game a bit!

After 6/6:30pm weekdays works best for me too

6.30 works best for me too.

I'm in (J Sigsworth), tried it before xmas but missed more workouts/ weeks than I completed so hoping the group thing will add some pressure/ motivation to complete more than 35% this time.

BOOM!

Great numbers... Great commitment gang!

Remember... something is better than nothing, amd we can DEFFO achieve this!

It'll be hard... but worth it!

Enjoy the weekend... get your FTP figured out, and come Monday we'll smash this!

DrP

All signed up. Are we going to try for a Monday meet-up and see if we can all start it off together?

@DrP PM sent 🙂

Would like to join in with this. How do I know if I’m fit/good enough?

@stumpymark There is no real need for a level of fitness beyond being able to ride your bike.

It is pretty much essential to be able to measure power though, as Zwift uses that as a base for all the training.

Do you have a smart trainer and know how to do an FTP test?
If so, do a test when you are well rested and feeling ok.

This will set your base and the training will then be proportionately as hard for you as everybody else - effort wise at least.

edit - Forgot to say, if you join one of the group training rides, they are again all proportional to your effort and ability. Zwift also keeps us all together so those less fit will be dragged along in the 'game' so we stay together as a group. Nobody will feel this dragging bit, it is just a game feature.

I will be one of the slowest as I weigh 7.2 metric tonnes and have a low FTP at the moment, so no need to be concerned 🙂

Would like to join in with this. How do I know if I’m fit/good enough?

So long as your FTP is correct in zwift it'll be the same difficulty for everyone regardless of your fitness. It does get tough in the last couple of weeks though, and it's 4 or 5 workouts per week.

Give it a go!

@twonks Thanks for the explaining. That all makes sense so feels less daunting to try both the training plan and group ride.

I have a smart trainer and will complete an FTP test today or tomorrow.

I know how you feel… I’m about 2 stone over weight having been unable to exercise for early 2 years.

@ta11pau1 Currently, I’m doing an hour every weeknight and an hour and a half at the weekends. All these are group rides in Cat D which seem fairly easy. I’ll do the training plan rides instead now but I’m away for a week fairly soon. I believe that means I just miss that weeks training and carry on. How tough do you think it’ll be to bridge that gap?

I will give it a go if that’s okay. I’ve signed up to the plan on Zwift. Have added DrP on Strava and Zwift. Is there anything else I need to do?

It does get tough in the last couple of weeks though, and it’s 4 or 5 workouts per week.

Might give it a go anyway though 😂

I’ll do the training plan rides instead now but I’m away for a week fairly soon. I believe that means I just miss that weeks training and carry on. How tough do you think it’ll be to bridge that gap?

There's 3 'rest' weeks in the plan, these will fall on the 28th Feb, 28th Mar, and 25th April (the final week). Hopefully your week away is on one of these, but if not then just pick it up when you're back.

Hmm, seeing it written down like that makes you realise how long a plan it is!!

this is why I’ve started them a few times but never finished one! How the hell are you supposed to fit in 4-5 sessions around recovery, Zwift racing, gym/other activity & general life?! If I were that fit already I wouldn’t need to do the programme!!

For me, the trick is to have no life... 😁

I have the last of my current dirt destroyer plan workouts to do today, then I'll enroll in the new one. As my load this week has been fairly normal, I may do an FTP test tomorrow, depending how today's session goes. I'm currently 1kg down from 2 weeks ago too (82.7kg), aiming for under 80kg at the end of the new plan.

I’m up for this too, sounds like a good idea to keep motivated. Looks pretty hard in terms of intensity, but not huge volume. I guess you kind of add any extra at an easy pace as you wish?

I’ll join the strava group and will try and make some of the group rides. I’m in France so the extra hour might get in the way a little at times.

Looks pretty hard in terms of intensity, but not huge volume. I guess you kind of add any extra at an easy pace as you wish?

Get this guy... 😁🤣

Tbf it doesn't look too bad, although the latter weeks with 2x 1.5/2hr rides and 3x 1hr rides are gonna be tough.

Did my last DD session today so I'm all signed up!

Haha just thinking whether it’s feasible to get a long weekend ride in too or if it’s going to destroy me just getting through!

Just done the TDZ and it’s been good to keep me committed so it will be good to have something to move on to.

I still manage real life rides and runs etc, but... I'm the latter weeks it DOES get hard....

Right all.... remember.. the group workouts (zwift meetups) will be advertised the week before, so you can plan your training around them if you wanna join...
But don't feel you HAVE to... you might just want to do the plan in your own time and schedule... that's cool!
But remember... the group workout will only be ONE of the workouts for the week... you'll need to fit the others in too!

I think I'll be doing devedset on Monday.. unicorn thurs eve (group workout)... possibly pedal drills Thurs am... and I might actually miss zone benchmarking tbh...
IF you've not done a zwift workout, zone benchmarking is quite a good feeler as it tells you how each power zone should feel!

What's everyone else's plans?

DrP

What’s everyone else’s plans?

FTP test tomorrow (doing it mid week means a couple of hours after food, and I'd rather not see my dinner again...). I'm feeling pretty strong in the legs so a days rest should be fine considering it's been a lighter week too. Plus I don't want my FTP to increase too much 🤣

I think I'll be aiming for 250w FTP... 😬 I did 8.5 mins after today's 45 min workout ended to finish off lap I was on, at 244w average so I reckon holding 265w for 20 mins should be doable...

Devedeset - Tuesday Eve
Red Unicorn - Thurs Eve group workout
Then I might fit in the pedalling drills at the weekend, and either an outdoor ride or pace partner ride on zwift for an hour or 2.

Actually I won't be able to make the Thursday meet. Too many kids commitments on that day that I'd forgotten about. Tuesday might be best for me.
This group will be good for support though - thanks DrP.

Trying to find my current ftp in Zwift. Is it actually recorded anywhere?

Was going to do an ftp test tomorrow but during a group ride today a notification popped up saying ‘your ftp score has changed to ???’ Now I just want to know what it is.

Googling it just explains how to measure your ftp. Why is everything in Zwift so unintuitive!!

It'll be in your profile..

DrP

@DrP Yes, it is. Thank you. I must have mine on auto so it updates the ftp when it thinks it should be increased based on all my rides. It’s pretty low so hopefully it will increase during or after this training plan. The only way is up… I hope🤞

Thank you. I must have mine on auto so it updates the ftp when it thinks it should be increased based on all my rides. It’s pretty low so hopefully it will increase during or after this training plan. The only way is up… I hope

It does auto update but you need to be going pretty damn hard for it to increase on a normal ride, if it's set correctly.

It'll only update based on your 20 min power, so if you've seen it auto update on a normal ride it's probably not set correctly. It probably won't increase just on the training rides either as you won't be doing 20 min intervals.

For instance I did the Alp Du Zwift climb a couple of months back and my max 20 min avg power in that ride was 212w, my FTP is 210. I'd have to average over 222w in a 20 min period to get an FTP increase (max 20m average watts X 0.95).

I'd suggest doing an FTP test (20 mins of suffering after the warm up) or a ramp test (slightly less suffering) before you really start the training plan. These plans rely on your FTP bring correct to have the best effect.

You can always turn down or up the difficulty by up to 10% while doing a workout, or if you think the ramp test etc is a bit too much you can manually change your FTP.

For instance I did a ramp test in Sept which had me at 227w, but between then and December I'd done only 46km of riding, along with ramp tests generally being a bit higher than the correct figure, I set mine to 210w, which it's been for the past 6 weeks of the dirt destroyer plan.

Whatever my FTP test gives tomorrow though, that's what I'll be going into this 12 week plan on... 😦

Also shows when you start a workout, you can drag up and down to adjust but it defaults at your current FTP.

[img] [/img]

I'll probably be starting on Tuesday rather than Monday, work gets in the way on Mondays so I generally have a rest day. Sundays I do the DoddieAid ride although I think there's only two of those left now.

Current FTP is 245w (based on a SYSTM ramp test I did in early December. I've ridden through most of January but I doubt my FTP will have increased so will leave it at that). Hoping by the end of this to have improved on this.

Won't be able to make any of the "group" workouts with work etc but it'll be fun to try this as part of the Strava group.

Good luck everyone 😁