Feb never a good time for strava hunting though unless you're out in a gale.
Another convert here...
http://www.pinkbike.com/news/virtually-the-next-best-thing-maybe-2017.html
I rekon he'll struggle to get too many Pinkbikers to believe and convert to the cause.
Just for the record it wasn't windy 🙂 Also seen as I'm 75kg and 1.93m interesting that I look wide :)! All good fun yesterday.
It was like summer here this morning so I decided to sneak out for a ride at lunchtime. Hard going in the wind but managed to improve my Strava PB's on a few of the local sections. Best effort was on one of the flatt(ish) lanes where I'm now 58th on Strava (out of 6200+). Ok the wind was helping, but it was still a 27.6mph average speed even if it was only for just over a mile!
I'll probably still do a stint on Zwift later though.
I'm in tonight for a nice gentle Sub 2 at 8.15pm.
I'm tempted by the HIK Crit race at 19:15 but not sure I have the legs for it today.
epicsteve - MemberI'm tempted by the HIK Crit race at 19:15 but not sure I have the legs for it today.
Deffo no race for me tonight... i need a nice gentle one followed by a bath 🙂 I think my legs would probably manage a race, but i still feel at times i'm borderline straining the calf muscles... so trying to not go too crazy too often 🙂
I'll try and join you Weeksy. Parenting duties yesterday morning so no IRL ride for me so did the Pretzel. Over 2 and a half hours on a turbo. I never thought I'd be doing that. Gentle Sub 2 sounds good.
mrblobby - MemberIf it's an indexing thing then well worth getting one of these hanger alignment tools. Can make quite a difference. And surely more time consuming to take it to LBS than to sort it out yourself
That tool looks like quite a good thing to have - even if just for the purpose of ruling things out.
I think it's just a general neglect thing to be honest. The drivetrain needs a clean & the cables have never been swapped out. The bar tape needs replacing, so I'll probably do the whole thing in one go.
The LBS is only a few minute ride from the house, so I could drop it off one day after work and pick it up the next day.....but where's the fun in that, when I could spend the evening shouting at my rear mech, twiddling the H-L screws while scratching my head.....
That tool looks like quite a good thing to have - even if just for the purpose of ruling things out.
It's the first thing to check really, very easy to do and can save a load of indexing hassle, which really should be a quick an easy job. For 22 quid it's a bit silly not to have one in the tool box 🙂
Rest those legs @weeksy & CH 😉
Now I've slammed my stem 15mm I'm more aero than an aero thing that's aero'ing. 😈
Might do some openers later.
I know it's likely to be something I am doing wrong, but does anyone have any tips for how to connect a Bkool Pro trainer to Zwift? The Bkool simulator software sees the trainer just fine over Ant+, but nothing on Zwift.
As far as I can tell it's on the latest firmware version, but I can't find a way of updating it (the trainer) anyway.
Any help is appreciated.
To be fair, I think Metasequoia did it as part of the Compton-Farnborough-Compton full segment so the wind would have largely cancelled itself out.
Mike has a time just 2 seconds slower too.....
willard, have you [i]ever[/i] connected to zwift in the past or is this all brand new to you ?
Once you've started a ride you need to pair your device(s) to the pc semi-manually
Hi All - I've been doing some gentle Zwifting for the past month (just paid up my subs!) nursing a broken collar bone sustained biking in the real world..... I've been following this thread too. I have been Zwifting as 'J.Curtin HNCC' in the mornings about 10-11 so have probably not seen any of you.
I've been learning a lot about FTPs & how to use Zwift - (much from www.titaniumgeek.com) and done the dance with sensors, spindowns etc - and have generally only ridden & done the odd work-out & not raced.
I've just got back on the bike, in the real world, and thankfully don't seem to have lost any fitness after 6 weeks and possibly gained some.........
Welcome in buddy.
It's all new SP.
I have a new Win10 PC for the TV _just_ for turbo-ing and the app will not detect the trainer. It searches, but no joy on seeing it. When you say semi-manually, do you mean clickign on the 'Smart Trainer' button, then selecting the one you have? Both the user manual and the internet seem to suggest that a) the trainer should be picked up and b) it should appear in the app with no issues.
I was just wondering if anyone else had tried it and had found the way to get it going.
It should be auto detected yes.
You have 2 simple ways of working out
1. Put laptop near a known working trainer
2. Put trainer near a known working laptop
Sorry if it all sounds obvious, but currently you have 2 unknowns, you need to narrow it to 1
Right, time to try that with another machine then. Ball ache...
Even more so because they don't have a Mac app and the iOS one would need 50 quid's worth of plug-in things to make it work.
Dammit.
Who is "they"? Zwift? There is a Mac version of the app.
Well, he knows the Turbo, the ant+ dongle and the laptop is working because the BKool software is detecting it surely?
.Well, he knows the Turbo, the ant+ dongle and the laptop is working because the BKool software is detecting it surely?
Missed that bit lol
where do you live, Willard - I bet somebody would let you take your pc to their trainer or else take your trainer to their PC
you can pair the trainer to the PC when it has the bkool trainer software running, yes ?
... so the dongle must work and must be recognised by the pc
do you get this screen in zwift ? :
[img][url= https://c1.staticflickr.com/3/2565/32891948791_364e712437_z.jp g" target="_blank">https://c1.staticflickr.com/3/2565/32891948791_364e712437_z.jp g"/> [/img][/url][url= https://flic.kr/p/S7xQrn ]zwiftpairing[/url] by [url= https://www.flickr.com/photos/23823661@N05/ ]scaredypants[/url], on Flickr[/img]
Farnborough-Compton
Rode up that way today, that section is made for you boys, ideal for the slightly heavier more powerful gent 😉 Gradual downhill to nullify any weight advantage and a few little kickers to power over. Quite good fun other than the liberal coating of farm mud on the corners!
(I'd also make sure that you shut down the bkool software before starting up the trainer and zwift, just in case that's holding on to the signal somehow - that actually makes no real sense to me but I'd still try it)
If you thought the Truck draft Power Up is unrealistic then check this out 😀
@MrBlobby- nice work 😀 Hats off to you!!
Thanks. Mostly z2 with dead legs but I just got low and tucked my elbows in. As I said, pretty much all downhill 🙂
(... which probably answers your aero question in the other thread!)
@willard Have you tried zwiftalizer.com to check your log files for detected errors?
Since I've been pushing quite hard (for me) since the turn of the year I found I felt pretty tired this last week even with rest days.
I was wondering what you guys are eating before training. Especially if like myself your trying to lose weight.
Some sort of shake, gel, a bit of malt loaf or just nowt. Don't really like starting feeling hungry but Just wondered as I've never really trained this hard before.
back on it. wasn't really feeling it but did EVR C tonight.
9th on the road, probably DQ'd once the results are finalised.
there was one rider I kept catching towards the end, who would then put a burst of 8-9 W/kg out, open a 8-10s gap and then slow down again. Zwift glitch?
I was wondering what you guys are eating before training. Especially if like myself your trying to lose weight.
Some sort of shake, gel, a bit of malt loaf or just nowt. Don't really like starting feeling hungry but Just wondered as I've never really trained this hard before.
Nowt in my case - but I've plenty of reserves to work off, sadly.
Joined the wbr2.0 ride, should have been called the 1.2 ride. Didn't get over 100bpm, so bailed after 15 min.
Caught up with and watched crust for a while, was going to tow him, but he seemed happy and focused on a couple of riders so buggered off.
Did a fast lap of volcano 6min 01 which is 6sec better than my best solo lap. So happy with that. Especially as I was on the parkwood and ran out of gears. Came out and cruised round.
Did a fast lap of volcano 6min 01 which is 6sec better than my best solo lap
Damn. You realise that means I'm going to have another go at a fast Volcano lap now...
Lol its all good fun!
Jam bo,
That was me, not a glitch I was doing the "wringer" 440 watts for 30seconds then rest at 110watts times 12. I would say it was fun but it wasn't.
I did see you.
intervals? in a race?
results seem to have finalised. 5th.
Sorry for the slight hijack but following a lengthy lay-off (and weight gain) through injury I've had a go with Zwift & it really does seem to make the turbo bearable. As a complete luddite I've a few questions if I may:
Is there a single resource where I can learn how to get the best out of it etc? I'm using the app on iPad.
Will I get a better result using a (budget) smart trainer as opposed to me Elite Chrono?
How do the plans stack up against, say, Trainerroad?
Any help would be appreciated.
Right, tried it again last night. There's no Mac app that I can find on their website (will have another look when I get home from work) but it is still not connecting. Ant+ is a known good one and works like a charm in the Bkool app on the Windows PC.
WRT that screen, yes, I see that, but when I click on the "Smart Trainer" box/link, it searches, but finds no trainer.
Now, it could be that this is a pre-August 2014 model of trainer (i'll try and check later) which will not work with Zwift. If that's the case, then I will drop back to using the Garmin speed/cadence sensor. I'll also try that other link tonight as well to see what it says.
Here is the link for the Mac software [url= http://cdn.zwift.com/app/ZwiftOSX.dmg ]http://cdn.zwift.com/app/ZwiftOSX.dmg[/url]
IN OTHER NEWS just sniped another place on the STW Volcano league table... soz Graeme 😀
Nobby - the cheap smart trainers from what i can see all use ant+ so if you are using your ipad then thats no good as it only uses bluetooth. This is obviously dependant on what your idea of cheap is and mine but i dont think there is a bluetooth smart trainer for less than 400 quid.
T2240 flow smart is Bluetooth smart and can be had for about £170
.STW Volcano league table
Link?
Cheers chaps.
I ended up going into Halfrauds & getting a Tacx Vortex. Bluetooth & ANT+
I've a Wahoo ANT+ dongle that works with the iPad so no issues there. Have set it all up & had a test run or two & it all seems ok other than one weird anomaly with the connection. The Tacx utility app recognises it both via bluetooth & ANT+ however, in Zwift it only sees it as a 'controllable' via bluetooth. It only comes up as a 'power source' via ANT+ :-/
Anyhow, it works & makes the whole thing feel a lot more real/involved.
After a test run I did the shorter FTP test & wasn't surprised that it was considerably lower than the previous figure set using my old Chrono & the guesstimated power function - didn't expect it quite to be half though! Not that it matters as long as the equipment/set-up remains the same whilst I try & get some fitness back after such a long time off the bike. Definitely makes it more bearable.
@Nobby - Zwift take a community-first approach to a bunch of stuff including the user guide. This is a good/popular resource:
http://www.titaniumgeek.com/cycling/zwift-user-manual-unofficial-running-updates/
NB you'll likely want to create/connect a strava account and a zwiftpower account to your zwift account as any offline analysis or race results will typically depend on one or both of those.
EDIT: Also I seem to remember that zwift doesn't support ANT+ on iOS (even with the dongle), but you've already found that out.
I've just been testing my new Vortex versus the stages, both were warmed up for 10 mins then re-calibrated.
10 mins Pre calibration:
.................Vortex // Stages
...Av Power: 156 // 204
Max Power: 267 // 339
10 mins post calibration:
.................Vortex // Stages
...Av Power: 275 // 243
Max Power: 787 // 821
I think they could be calibrated to give a very close average power - the vortex pre calibration was a little too loose if I remember correctly.
@Weeksy
This is the volcano lap segment [url= https://www.strava.com/segments/14032406?filter=overall ]https://www.strava.com/segments/14032406?filter=overall[/url] (then just filter by STW Zwifters - you have to be signed into your Strava account
This is a list of all the Zwiftblog verified Strava segments (i.e. the only ones that matter!) [url= http://zwiftblog.com/verified-zwift-strava-segments/ ]http://zwiftblog.com/verified-zwift-strava-segments/[/url]
Thanks dc.
Oddly, my ANT+ HRM & speed/cadence sensors both work fine - it's just the Vortex. I'll look at that ti geek site later.
@nathb - can you calibrate it in Zwift or just via the utility?
Is the resistance on the t2240 controlled by zwift then via bluetooth? A few people have had issues with tacx stuff, is there anything to be aware of with the t2240?
I've not tried it directly from the app but it can certainly be controlled via Bluetooth using the mobile link app.
The t2240 can be controlled, and report power, over ant+ or BT. However BT control with zwift only works:
1. Natively on mac using the mac built in BT. BT on windows PC does not work natively.
2. On windows or mac using the separate zwift mobile link app on an iOS or android phone connected to the same wifi/wired network as the PC/mac running zwift. Here mobile link is effectively translating BT data:control to wifi
3. Natively on iOS.
I've tried 1,2 (mac only)& 3
Ant+, using dongle on extension cable from mac, seems to work better for me. Much less lag in changing resistance.
I feel the need for a table of possible options
I may be getting somewhere with the training, i may be getting somewhere with the fitness, but the weight.... sheesh... that's just not moving at all.
In any given week due to fasting fluctuations etc i vary between 15st 2 and 15st 6.... I just can't seem to shift even 1lb on a given weigh in day at the moment.
I'm at a bit of a loss as to WTF to do next here.... i'll keep plodding on seeking inspiration. I'm planning hopefully a 1 hour ride today, along with a 2+ hours tomorrow and the same on Friday (outdoors) to try and get into some sort of calorie deficit, but DAMN it's not working at the moment that's for sure.
@Nobby - just the spin down thing on the ultilty app.
@weeksy - unfortunately the answer is always the same, ride more eat less. Are you still doing the 5/2 thing? Most of my own weight loss was via a diet not a particularly large amount of exercise. Maybe it's time to switch to a 7 day a week diet using my fitness pal?
weeksy, I imagine I'm much the same as you - middle aged and carrying a bit too much timber. But I've decided that I'm just going to eat as normal as well as doing Zwift and getting out on the bike.
I know this thread started because of your weight loss and fitness - and that is the reason I bought my turbo (thank you for starting this thread, because I am loving Zwift and I have lost a bit of weight), but would an option be to relax on the weight loss thing for a bit? Sounds like you have done pretty well to date.
Indeed Nath it's clearly the answer.... what i'm struggling with as a current concept is that pre Jan i was dropping 2-3lb a week putting in 25 hours a month riding.... this month i expect to put in 30+ and last month was again 27... but i'm still at the same weight as pre-Xmas....I've raced a bit less, but i'm pretty sure there has been plenty of intensity. While i'm not eating 'well' as such, i'm 99% sure i'm not eating any worse than i was pre-Jan...
Still doing the 5-2 yes... i had a 2 week break over Xmas, but it doesn't seem to have kicked in again yet.
It's not the be all and end all, the fitness is flying... but it is a fairly large part of what i'm doing and why.
I really don't feel the 7 day MFP is for me.... I just can't see me getting my head around it even for a month... i'm not psychologically strong in many ways with food, plus with a life, family, days out, etc... I just can't see me sticking to it.
But the simple fact is... .what i'm doing, currently is not working.
eemy - Memberweeksy, I imagine I'm much the same as you - middle aged and carrying a bit too much timber. But I've decided that I'm just going to eat as normal as well as doing Zwift and getting out on the bike.
I know this thread started because of your weight loss and fitness - and that is the reason I bought my turbo (thank you for starting this thread, because I am loving Zwift and I have lost a bit of weight), but would an option be to relax on the weight loss thing for a bit? Sounds like you have done pretty well to date.
Thank you for the compliment 🙂 I also think i've done pretty well... but not BRILLIANTLY !.... I'd like to move onto brilliantly.
I was also wondering if the 5-2 is now a counter productive thing where my body is getting all confused and not using the calories correctly etc... I don't really know.
You sound very similar to me weeksy. - I can stick with the 5/2 but can't face a permanent daily diet. I've been doing the 5/2 on and off since I first read about it a couple of years ago. I usually have a holiday and "forget" to restart it again. But when I stick with it I see results similar to you, - an initial decent weight loss then a tailing off as time goes on.
I don't know what the answer is, I think I'm just posting this as a "yeah, you're not alone" type thing (for you and me).
Maybe slip in the odd extra fasting day 4/3 every other week. Or try an 8hr fast on the normal days ie just eat between 1000 and 1800. Or amputate something and really see the weight drop off.
In other news, did 3 laps of hilly in under an hour last night on a fasting day. Quite pleased with progress so far.
Weeksy - is there a different diet you could do? May be your body has become accustomed to the 5-2 so now like you say its changed its way of burning calories so you may have to change your ways of feeding it.
May be try throwing in a zero/very low carb meals in to your routine.
I may have confused the issue or not asked correctly but is the Tacx t2400 controllable by zwift i.e turns up the resistance when you are on a hill or do you guys mean the trainer is controllable via bluetooth but manually?
The resistance of the T2240 is automatically and remotely controlled by zwift (in response to changes in terrain or in erg mode training sessions) over Bluetooth or ant+ *if* connected correctly. See my previous answer about what combinations work. If you have a windows PC you need either an ant+ USB dongle or you need to use the mobile link app on an android or iOS phone to connect to the trainer, and then from the phone to the PC. If running zwift itself on iPad or iPhone it should just work with bluetooth
EDIT: I just realised you earlier said t2240 (which behaves as I've described) but in your last post you said t2400. The t2400 reports power but is not fully smart as it does not automatically change resistance. It has a cable operated resistance unit.
Weeksy, on the 5 days you don't fast what sort of stuff do you eat? Is it the usual high carb low fat style diet?
As nathb says, it does boil down to calories in vs calories out, but for that to be effective when you're doing lots of riding you do need to make sure you're eating the right balance of fat, protein and carbs. If you don't know what those numbers look like it'd be well worth doing MFP for a couple of weeks just to track what you eat normally.
Dc2.0 - sorry that was a typo in the last post, I mean't t2240 the fully smart one. Using zwift via ipad so good to know as i hate using my dumb trainer as its just not really that interactive so a bit dull plus my trainer isnt working so thought i would look at the cheapest trainer possible which seems to be the t2240, thanks for the info.
@weeksy - it sounds like portion control. The thing that MFP does VERY well is making you aware of just how many calories things have - some stuff is shocking!
I tend to operate an informal 5/2 or 6/1, with most days looking like:
7am Breakfast: 100g of oats cold, 30g vegan protein, 250ml soya milk
10am Snack 1: 2-4 slices of white bread (I can't take fibre) with a bit of butter
1pm lunch - 75g pasta with quorn mine bolognese & broccoli
3pm Snack 2: energy bar
7/8pm Dinner - 75g rice with chickpea/pepper tomato based curry
Snack 3: vegan protein blended ice drink
This is my base day which comes in at 2,200 calories, obviously dinner and lunch aren't always this but they're usually around the same calories.
Now I'm not trying to lose weight so on cycle days I'll throw in treats such as biscuits/crossaints etc etc.
On my off days I'll eat until I feel I'm about to explode generally with pizza and cake.
My point is if you're able to get a base diet plan in place using MFP you can work around it and "earn" the treats.
Weeksy, on the 5 days you don't fast what sort of stuff do you eat? Is it the usual high carb low fat style diet?
Usual stuff really.
Breakfast yesterday was an eating day.
1 bowl Granola, semi skimmed milk
4 coffees (2 were Latte but that was the exception as a mate came into the office)
Lunch 1 'New Yorker', chicken, bacon, salade on a panini type thing
Tea chicken, Chorizo, potatos, onions, peppers etc. there wasn't that much potato in there honest. Yoghurt. Nuts and raisins to snack on later.
Lunch on a normal day is a baguette/rolls with ham/cheese etc.
Tea, Burgers x 2 (home made) with chips, Lasagne (daddy sized portion i admit), Risotto, Sausage and Chips with beans (3 sausage)....
My biggest bugbear is probably breakfast stuff, things like a couple of Bagels with butter and jam, or 4 crumpets, or 2 Danish... but IMO they don't equate to the sort of calories i'm burning... but clearly they actually DO lol. Otherwise it would be going back down.
I very rarely drink beer/alcohol, so not that...
I'm obviously doing something blatently wrong at the moment... but it's not instantly apparent to me.
75g rice with chickpea/pepper tomato based curry
75g of rice... that's 1/3 of a pack of rice....
a meal consists of 1/3 of a pack of rice ! LOL... shit mate, that's not much at all !
thats cooked rice so mostly water. 75g of dry rice is very different.
Ah right, yeah fair point... the whole bag/pack is about 360cal, so it's not a crazy figure even if you eat a whole pack...
a meal consists of 1/3 of a pack of rice !
That's cooked rice! I'd assume nathb means uncooked weight.
Hmm chips, potatoes, burgers, latte's, panini, bagels, crumpets, danish, rice, granola, beans (assuming tinned baked beans)... loads of carbs and sugars there. I'd definitely recommend a couple of weeks on MFP eating as you normally would just to see what the calories are and what the breakdown is.
I'd definitely recommend a couple of weeks on MFP eating as you normally would just to see what the calories are and what the breakdown is.
LOL i think we'd find that the number is the reason why it's not coming down... clearly....
5/2 won't work if your total calories for the week are too high, no matter how strict you are on the fast days! Obviously only you can say for sure whether that's the case or not.
Lot of bread there too... that's the first thing I'd knock on the head <cough>iDave<cough>
zilog6128 - Member5/2 won't work if your total calories for the week are too high, no matter how strict you are on the fast days! Obviously only you can say for sure whether that's the case or not.
Lot of bread there too... that's the first thing I'd knock on the head <cough>iDave<cough>
Easy said... harder to do... But totally agree with the general idea.
As i say, the confusion comes from the fact i'm not eating worse than pre-xmas... but it was dropping then.
Lol @weeksy 75g uncooked pasta/rice = 270 calories
Sauces to go with are usually around the 200 calorie mark.
Hate to say it mate but there's only so much exercise can do.
When I lost a lot of weight I found exercise only got me so far, no matter how much I did, before I plateaued. iDave got me the rest of the way. It's a commitment though, I agree, although in my case the way the weight was coming off made it very easy to find motivation to continue it.
I'm obviously doing something blatently wrong at the moment
Lunch on a normal day is a baguette/roll[b]s[/b] with ham/[b]cheese[/b] etc.
Tea, Burgers x [b]2[/b] (home made) with chips, Lasagne ([b]daddy sized portion[/b] i admit), Risotto, Sausage and Chips with beans ([b]3[/b] sausage)....My biggest bugbear is probably breakfast stuff, things like a couple of Bagels with butter [b]and[/b] jam, or [b]4[/b] crumpets
I do believe you already have your own answer.
how many crumpets would 'normal' people eat ? Surely it's 4....
If I were trying to lose weight? None 😆
Okay I can slightly relate to this.
My best advise is: [b]Don't[/b] try and cut it out at once.
So your normal breakfast is 4 crumpets. Cut down to 3 crumpets for a couple of weeks, then 2. Same with sausages and burgers.
Eventually through portion control your stomach will shrink = full easier.
I tried the EVR Asia race this morning but abandoned just sort of one lap as I wasn't feeling great, I've had a sore throat for a week so I guess it's some virus. It's a shame as my Zwifting had dropped off in the past few weeks and with skiing then all inclusive holidays coming up in quick succession I feel I may be taking several steps back. Not that I'm moaning about going on holiday twice in a month 😀
My take: Portion control. I found it helped to reduce gradually as Nath says. You probably know there's a delay in your stomach being full and it telling you it's full. See this for example:
[url= https://www.nutrition.org.uk/healthyliving/fuller/understanding-satiety-feeling-full-after-a-meal.html ]Full yet?[/url]
e.g:
it can take 15-20 minutes after food is first eaten, for the full range of satiety signals to reach the brain
Realistically, your body wont need that 2nd burger or 4th crumpet. Sack off the carbs and increase veg and protein rich foods. The latter will also help you with post-ride recovery.
I know it sounds easy and totally appreciate it isn't and takes time but you've clearly got the willpower if you are 5/2ing at present.
Seriously- training hard on your fast days is probably not helping your metabolism.
But yes, you're still eating too much too ;D