Zwift Training Programs

Bad news zone 2 lovers, GCN have changed their minds, sort of… turns out that there’s more than one way to boil a chicken, or something…

Tbh I never really contemplated doing Z2 only, early base I do one session of sweetspot per week which grows into thresholdin late base/early build…then VO2 etc

Yay! What they saying? 35 mins Zwift races?

Interesting vid as ever.

I think I’d listen as much to what Neal Henderson of SUFFERFEST *Isn’t* saying as much as you listen to what he says 😉
It’s a bit like asking Trainerroad if Sweetpsot is any good!

I think there’s a few points of consideration.

1. DrISM doesn’t say don’t do intensity… he just says do it after your Z2.

2. Friel, the original Z2 Base proponent, ASSUMES YOU ARE GETTING BASE SEASON INTENSITY THROUGH A WEIGHT LIFTING PROGRAM.
I always gloss over this as I’m blessed with more than enough muscle mass to push a few pedals round- but it is an integral part of the *plan*. During early base, you are meant to be building strength, then during build phase, maintaining that strength- with lifting. That is your non-specific intensity that ultimately becomes HIIT training as your season progresses….

3. DrISM Z2 isn’t “Coggan” Z2. It’s 2mmol lactate. It’s actually usually tempo watts after a few rides to get going.

What else is also tempo watts? That’s right- sweetspot…. Low Sweetspot is generally considered to be 84% ftp. That’s not a million miles away from a 76,77,78% meaty DrIsm Z2 ride.

4. Periodisation- Si makes this point perfectly…. You shouldn’t be doing the same thing all the time. FasCat Coaching calls it switching from ‘Base to Race’.

If you don’t have a race- or CX/winter Zwift leagues are your RACE of choice- then only a lunatic would chose the shortest days to do the longest rides 😉

But if you have been always racing, switching to base could be the breakthrough you need. Look on Zwiftpower, how long since you *really* improved?

It’s all endlessly fascinating that’s for sure 😀

#2 sounds like an interesting take crosshair – weightlifting for bike intensity?

I mean it’s an essential part of training a strong cycling body, so it supports and enables aerobic development in that sense. But wouldn’t have thought the intensity from lifting had much or any crossover. At least I don’t notice any but perhaps it is there.

I more just meant it’s ‘hard’, leaving you fatigued and likely with DOMS, than it being a proxy for HIIT. Ie, if you’re aiming for 1 or 2 ‘hard/intense’ sessions per week, then your “Muscular Force” strength workouts should be all you can handle anyhow.

Once you get through Base training then your “Muscular Endurance” strength workouts should be manageable with some on bike intensity and once you get to your race specific phase, weight lifting will likely get dropped altogether.