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Indoor Alpe de Zwift Training Week 1 Day 5

  • April 04, 2020
  • 10:00 AM
  • Your house

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Zwift - Astoria Line 8
 Ride Classification Leader  GPS My Ride
90 min/Stay together/Zwift magic Colin DuPlantis   

Rode the new Central Park course this morning. It’s been a long time but I recognized every meter of the circuit, like this one, a mile or so from the base of Cat’s Paw Hill. But I couldn’t come close to the 13/14 minute lap times we routinely did way back when (’68, ’69, ’70, ’73) during the springtime Central Park Series. Great job Eric and the NYC boys at Zwift!

Calling All Zwifters!!  We are still in week 1 of training, not too late to join Colin for a great month of training.  He has planned out a 4 week program to give your FTP a boost.  This the first of a four week goal to take on Alpe du Zwift.

Daily Goal: Endurance Miles

The goal of today's Endurance Miles ride is to further develop your aerobic engine. The Tempo intervals are meant to ensure that you're performing a part of your ride at an aerobic pace that is more challenging than your cruising Endurance Miles pace.

We will be using Zwift's private meetup function and the group will stay together as long as you keep pedaling.

1) Join the ride on the COWs schedule. That way I know whom to invite to the meetup on Zwift.

2) Follow me (Coco Moco) on Zwift. If you don't follow me, I can't invite you to the meetup and you have to have been invited to join.

3) You will receive an invitation to the meetup in the Companion App (not the PC/Mac Zwift client, nor the web app, only the Companion App on Android or iOS). Accept the invitation.

4) I will email a workout file on the day of the ride. I have not done so yet, so your timing is good. Download that file and follow the instructions here to import it into your Zwift account: https://zwift.com/news/11792-importing-and-sharing-custom-zwift-workouts/. If you don't have a PC/Mac client and use only AppleTV or a tablet for Zwift, let me know. There are additional instructions for your case that are not difficult to follow. The other people on the ride will be doing this workout, but, you are free to join the ride and not do the workout and just do a free ride or substitute one of your own. There's a certain element of esprit de corps that goes along with everybody doing the same workout, but, it's not mandatory. If you're going to import the workout, do so well in advance of the ride if you can.

5) At about 10 minutes before the ride is scheduled to start, enter Zwift and begin any ride at all - it truly does not matter what you choose. Pedal easy or just sit there until about 5 minutes before the ride. At that point, you should receive a blue box popup from Zwift that invites you to join the scheduled meetup. Accept the invitation and you should appear in the start pens with me and the other participants. Do not be late: it is not possible to join private meetups after the start time. If you don't make it in time because, life, then just join the same route, if you like, or ride anything you want. It actually works out ok because we're all on the same voice chat, which is the social part.

6) After you accept the ride at T-5min, but, before the ride actually begins, select the custom workout. Bring up the Zwift menu and select workouts in the upper right of the menu. In the top of your workout list, there should be a section for Custom Workouts. The workout I sent out will show up there. Select it and return to the ride.

7) Somewhere in there, join the Discord chat channel for COWS: https://discord.gg/U9qf5P4. You'll want to set up Discord on your mobile device and use some kind of headset. LMK if you want more detail on setting this up. This is something we can practice any time during the day before the ride. I *highly* recommend you set this up even though it might seem kinda fiddly and useless because I find it a huge psychological boost to be able to talk realtime during the ride with the other participants. It's a good time to catch up and talk through all this weirdness we've been going through.  We have some COWs distributed throughout the states right now, so there will be people from other places, too, like Indiana, Missouri, and Louisiana.

The alleged purpose of this block of rides is a four-week training program to tackle the Alpe de Zwift. You can do that, or just ride for fun, whatever you want. The private meetups are set to keep all riders together by Zwift magic. The fastest rider pulls the group and everybody else just stays together as long as you keep pedaling. It's a great way to group everybody together regardless of our relative strengths.

COWs Discord channel: https://discord.gg/U9qf5P4.

https://www.strava.com/segments/19141340

Call or email me with questions... (650) 245-1382 / colin@whiskerfish.com

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