Prompted by @ta11pau1 and his thread, and my own progress on Zwift… I thought it might be motivation for some for a bunch of us to sign up to the “build me up” workout to all start on Monday 7th Feb..

Sign up for the 12 week programme, and we can all pop back to this thread with updates, motivation, goals, dreams, etc etc whatever…!

I think the first week has a few pedal drills and an FTP test, then the training starts in week 2…

It’ll be fun as we’ll all be doing the same weekly structure, and I’ll organise a few group rides all together (elastic band on) for group motivation…

Those who can’t make the full programme can join in individual workout rides if ya fancy!

Who’s in?!
I’ll be doing it anyway, so hop on board!

DrP

Oh.. my goal: I had a good FTP climb when I first did it… I’d like to TRY to climb to an ftp of 5w/kg by the end of it! That would mean a bonkers FTP of 350w 👍🥴🤣
Unlikely… but you gotta have goalzzzz

Posted 7 months ago

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

Posted 7 months ago

Yep, keen

Posted 7 months ago

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

DrP

Posted 7 months ago

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

Posted 7 months ago

👍 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.

Posted 7 months ago

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!

Posted 7 months ago

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

Posted 7 months ago

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.

Zwift’s “Build Me Up” Flexible Training Plan

Posted 7 months ago

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.

Posted 7 months ago

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

Posted 7 months ago

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.

Posted 7 months ago

Sounds promising then, count me in.

Posted 7 months ago

Wahoo….Nice numbers…

Yup..on zwift…

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

DrP

Posted 7 months ago

Yep sounds good, I’m in.

Posted 7 months ago

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.

Posted 7 months ago

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

Posted 7 months ago

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.

Posted 7 months ago

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

Posted 7 months ago

@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

Posted 7 months ago

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 😁

Posted 7 months ago

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?)

Posted 7 months ago

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

Posted 7 months ago

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

Posted 7 months ago

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

Posted 7 months ago

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

Posted 7 months ago

I think I’m in.

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

Posted 7 months ago

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.

Posted 7 months ago

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

Posted 7 months ago

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…

Posted 7 months ago

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?

Posted 7 months ago

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

Posted 7 months ago

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.

Posted 7 months ago

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.

Posted 7 months ago

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!

Posted 7 months ago

@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!

Posted 7 months ago

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

Posted 7 months ago

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

Posted 7 months ago

Just enrolled. It starts in 3 days 🙂

Posted 7 months ago

– 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.

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.

Posted 7 months ago