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

I’m in, going to aim to get the 3x hour sessions done Mon/Tues/Weds and then the 1.5hr ones Fri/Sat (4 day weekend, woo!).

Boom…check you…
You are ROCKING this programme dude!
I bet you’re feeling soooo much stronger, right?!

DrP

@DrP, can I get an invite for tomorrow please

Do you join via the link, pick the world then pick the training plan?

If you’re in the invite link, just click on it and accept, and you’ll join the meetup….
Join 15 min early, and when IN A THE MEETUP waiting to go, pick the workout. …

DrP

Update: the new Kickr Core has arrived and works perfectly so I’m back on the plan. Did Emily’s Short mix this evening and while it was tough I felt good at the end so these 2 weeks of rest may well have done me good. Will see if I finish work early enough to join the meetup tomorrow, can’t guarantee it but if I can I’ll be there.

Did Malevolent last night – that gets tough at the end! Didn’t manage Mosaic, was off work doing stuff with the kids each day and was knackered and feeling a bit run down by the end of the week.

In for tonight. Not sure I’ll get all 5 done this week but will give it a go.

@vanilla83 did you see the invite?

I’m going to struggle (again) with all 5… will do baff beau tonight with you lot…
Ride IRL tuesday eve
Prob do exigent wed PM the ride over to brighton after!
Big roadie ride, or MTB ride at Rogate on Thurs, then a run on Friday!
Then depending if I can get my turbo over to my OH’s, might try to do Exemplar saturday or sunday!

No wonder i’m knackered!

DrP

Yeah I’m going to try and get out at the weekend, will probably do a local 30k/470m ride next Sunday/Monday in place of one of the week 11 1hr rides, need to get some real riding in before hitting Wales in 3 weeks! 😬

Although I’ll be trying to keep my load up the next 2 weeks, hit 747 on my Garmin 2 days ago – then a bit of a taper in the regeneration week from the 25th, FTP test mid week, add 10% on my FTP, ride up Snowdon Saturday, 2 more big days in Wales Sun/Mon, bosh!

Then rest… 🤣😁

@DrP no no invite yet. Could you resend please?

vanilla… invite sent…
You’re “B C” right?
you weren’t in the invite list for some reason!

DrP

Got it! Thanks!

And yes BC 🙂

Got home in time, just getting ready. Undecided whether to keep the difficulty at 100% or turn it down a bit, see how I feel after a few minutes.

Oof, that was tough! Why did I have to come back after a few weeks to a Z4 toughie?!?!

Really good to complete it though, the group definitely kept me going and it reminded me how I sort of miss the beasting it gives me. Hopefully I’ll still have some legs left for the last STW race tomorrow.

Nice work guys! Not sure why, but those short efforts at 120-150% FTP seem to suit me really well, it’s the 10 minutes at 100% or 20 seconds at 200% that break me! 🤣

@reluctantjumper
Oof, that was tough! Why did I have to come back after a few weeks to a Z4 toughie?!?!

Z6!

Paul… it’s funny how we all have a nemesis!
I can roll at 100% ftp for ages… or do 200%for 20 sec… but a few min at 115% and I’m dead!

DrP

@vanilla83 – ah, yes. I was looking at the average figure on Strava, thought it felt harder than that!

@DrP did you mean to put in today’s ride for 3pm? Definitely can’t make that!

Didn’t manage a ride last night, it’s hayfever season again for me and I was suffering big time. Should still get all this week’s rides in though.

yeah…1500 today…

If you can’t make it that’s cool… I’m off wed afternons, see! and kids with their mum, so will try to get an early workout in before heading over to my OH!

DrP

THat was another good workout!! I could feel myself THINKING about bailing on the 5 min at ‘just over FTP’ sections, but the end soon comes..
Oddly, the 1 minute sections seemed like a nice relief – not long enough to really be a killer…

Bike whipped off the turbo now… wheels put on it, and panniers all leaded to ride to the OH’s for the rest of the week..

Alas.. no space on the rack for the turbo so lamely, only 2 sessions for me this week! Eeek….

DrP

Just finished my whole plan and TBH pretty disappointed with the increase in FTP

started 12 weeks ago @ 213w and just finished the FTP test at the end and it was only 224w

☹️

I have lost 3/4 of a stone as well so not all a big disappointment.

Must admit from the first few mins in it just seems hardwork, long days at work and lack of sleep may have added to a bit dollop of CBA TBH.

Never mind, its time to get the miles in outside. ☀️

That’s still a 5% increase, with the weight loss your w/kg will have gone up more – also did you do a ramp test before, or an FTP test? Ramp tests overestimate a bit normally.

I’m hoping for 10% which would see me go from 246w to 270w, but that’s a big ask and I’m not sure if I’ll get there. I’ve lost around 4-5kg in the process but haven’t been on a calorie deficit for a couple of weeks and won’t be until the plan is over, need that food right now!

Did potpourri tonight, felt nice and really quite easy! 😲🤣

lso did you do a ramp test before, or an FTP test?

Just the FTP test. It is 5%, but I have seen 10% a couple of years ago. and I did stick to the plan religiously

Exemplar done tonight, that is a sneakily tough one! A good tough though, not a ‘I’m about to throw up’ tough, like circus… 😁

Exigent tonight, nothing in there massively hard, but just 1hr 30m of solid effort meaning the legs are now very dead!

1.5hrs at 195w average (80% of FTP) and HR only averaging 138 with a peak of 158, I’m happy with that.

2hr (1hr 44m moving time) local XC ride instead of Serrated today, it’s bloody lovely out there, seems a shame to be suffering indoors.

Completed a local hellish climb for the first time ever today! It’s short, 0.75km long, ‘only’ 77m ascent, but parts of it are 23% grade, and it’s all loose flinty fist sized loose stones, so you’re trying to keep the front down whilst also keeping grip and picking your line. Didn’t make it up with no dabs due to losing grip, but every single other attempt I’ve made I’ve resorted to pushing and/or ran out of legs/lungs half way up.

Felt really strong otherwise, zwift is doing it’s job!

Good stuff! I think getting out while you can IS the right approach!
And glad the training is paying off!

I had a LURVELY xc ride on my gravel bike on Friday.. got power meter pedals on that at my power:hr seemed ‘happy’, which is good!

Gonna get back on the plan next week….have been at the OH’s without the turbo since Wed!

DrP

Yeah tbh I think the outside ride I did was probably quite similar to a zwift 1.5hr training session – similar calories, a nice mellow climb to warm up then 3x more serious climbs.

And of course it’s nice to see the training resulting in real life improvements, could have done another hour with ease.

I’ve got 2 BBQs in the next 2 days so won’t be able to get out, the end is in sight with next weeks sessions!

I’m also riding outside now the weather has improved. Managed a couple of commutes to the office this week (approx 45 mins each way), and will get a ride in tomorrow and Monday.

Probably try 1-2 of the Zwift sessions next week, but it’s just too nice outside to not take advantage 🙂

Did Hang Ten this morning, hoping to do another one of the easier ones this evening then it’s a IRL ride tomorrow. If I can get a few tougher ones done next week then I should be able to taper a bit ready for the final FTP, hopefully we can do it as a group workout?

That’s a good idea! Group ftp workout…

Let’s look at the programme and dates, and come up with a time!

DrP

Anyone doing a group ride tonight?

I can do about 1830 if so – one of the 1 hour plans?

Did Ruckus last night, very glad for my new Vacmaster fan! Up for one of the other 1h ones tonight, can do 1830.

Is the FTP test next week supposed to come after the 3 gentler workouts or before? I thought it would be last but I’ve read the order that the Zwift app has them in is meant to be the order.

I’m up for a 6:30 session tonight 👍

As for the order of week 12, from the creator himself:

So yep, FTP test last, the day after Alpha.

I’ll probably give pedalling drills a miss, and might have to use Monday to complete the other 2hr ride from this week if I don’t manage it – I’m going away Friday middayish to Wales so I’ll really need to get Alpha/FTP test done Wednesday/Thursday evening at the latest.

Great @ta11pau1

Are you able to create group rides like @DrP does? Or is the man himself around tonight too?

Any pref on ride?

I can create one, we’ll see if DrP pops in as he already has everyone following him, if not I’ll create one 👍

‘Thew’ looks like good fun 🤣😲

I’m well rested, 2 days of BBQs so should probably do one of the harder 1hr sessions.

I can create one of you want… but I won’t be there! Away with the kids!

Any preference on route?

DrP

Thew on Downtown Titans sounds good, new route so may as well get the badge for it!

Thanks both!!

Thew it is then! See you in a bit

Phew! Good work guys, that one was pretty tough, it’s gonna be a hard week!

If anyone wants to do more 6:30pm sessions then I’m up for that, means I get them done early rather than being lazy on the sofa and then starting them around 8pm… 😁