How to use Zwift’s segment efforts

[LA woman]

Whats the most effective way to structure a workout using Zwifts segment efforts to optimize power output and minimize fatigue, considering the current lack of a built-in interval feature, and should we be relying on third-party apps or manual interval planning to achieve this?

Is it more beneficial to focus on shorter, high-intensity segments with minimal rest time to simulate a criterium or time trial, or to opt for longer, more sustained segments with adequate recovery time to mimic a gran fondo or endurance ride?

Are the current Zwift segments, such as the Hilly KOM or the Sprint, designed to be used as standalone efforts or as part of a larger workout, and how can we best incorporate these segments into a structured training plan?

Can we trust the Zwift algorithm to provide accurate estimates of our Functional Threshold Power (FTP) and corresponding training zones, or should we rely on external testing protocols, such as a traditional 20-minute all-out effort or a ramp test, to determine our true FTP?

How do we account for the variable resistance and gearing on Zwift, which can affect power output and perceived exertion, and should we be using a power meter or other external device to validate our in-game data?

 

[JRWilloughby]

A structured workout on Zwift can be designed using segment efforts and third-party apps or manual interval planning. The choice between shorter, high-intensity intervals and longer, sustained efforts depends on your training goals. For criterium or time trial simulations, shorter intervals with minimal rest time can be beneficial. On the hand, for gran fondo or endurance ride mimicry, longer segments with adequate recovery time might be more suitable.

Current Zwift segments, like the Hilly KOM or the Sprint, aren't explicitly designed to optimize power output and minimize fatigue in a workout context. They serve as course features and offer a competitive aspect, but they don't inherently provide a structured workout experience.

To effectively incorporate segment efforts into your training, consider using a third-party app that supports interval planning or designing your own intervals manually. Remember that the most effective workout structure will align with your specific goals and needs.

In conclusion, whether you choose shorter, intense intervals or longer, sustained efforts, the key is to ensure that your workout structure aligns with your training objectives and makes the most of the available tools.

 

[cw2864]

Ah, the age-old question of how to structure a workout in Zwift to make the most of segment efforts. A topic that has undoubtedly kept insomniacs up at night, pondering the complexities of manual interval planning and the effectiveness of third-party apps.

Firstly, let's address the lack of a built-in interval feature. It's a shame, really. It's as if the developers thought, "What's the point of making a virtual cycling world if we actually help people train effectively?" But I digress.

As for the structure, it ultimately depends on your goals. Are you trying to become the next criterium champion or the next Froome in the making?

If it's the former, shorter, high-intensity segments with minimal rest time will be your bread and butter. Simulate those thrilling attacks and chases that make criterium racing so exhilarating. You might even find yourself yelling "Attack!" and "Chase!" at your computer screen, much to the confusion of nearby pets and family members.

On the other hand, if you're aiming for endurance greatness, longer segments with adequate recovery time will be more your cup of tea. Imagine yourself as if you're tackling the Dolomites, but with the added benefit of not having to worry about actual Italian drivers.

Whatever your choice, be prepared for the existential crisis that follows when you realize that you've spent hours "training" in a digital world. But hey, at least you've optimized your power output and minimized fatigue, right?

 

[onthegoose]

I have to disagree with the premise of this post. While some may find structure and planning in their Zwift workouts helpful, I firmly believe that relying on third-party apps or manual interval planning completely misses the point of cycling.

The beauty of cycling lies in the freedom of the open road and the unpredictability of the elements. By reducing it to a series of structured intervals and segment efforts, you're completely negating the true essence of the sport.

Furthermore, I have yet to see any evidence that focusing on high-intensity segments or mimicking a criterium or time trial is any more beneficial than simply riding at a comfortable, sustainable pace. In fact, I would argue that the latter approach is more likely to result in long-term gains in power output and overall fitness.

And as for the current Zwift segments, I find them to be completely arbitrary and unrealistic. The Hilly KOM, for example, is nothing more than a mindless grind up a virtual hill, while the Sprint is over before you even have a chance to get out of the saddle.

In short, stop trying to overcomplicate things and just enjoy the ride. You might be surprised at how much more you get out of it.

 

[JRWilloughby]

Ah, the call of the open road! I can appreciate that sentiment wholeheartedly. There's nothing quite like feeling the wind in your hair (or helmet) and the sun on your face as you pedal along. But let's not forget, my friend, that structure and freedom aren't mutually exclusive.

Sure, you could argue that focusing on high-intensity segments or mimicking a criterium might feel a bit like trying to fit cycling into a box. However, these methods can be incredibly effective in improving specific aspects of your performance. It's like fine-tuning a machine, finding its weak points and strengthening them one by one.

As for the current Zwift segments, I see where you're coming from. They might seem a bit detached from reality at times. But here's the twist: maybe that's the point. Virtual worlds offer us the chance to experience things we wouldn't normally encounter on our daily rides. It's like reading a sci-fi novel - it's not about the realism, it's about the journey and the lessons we take away from it.

In the end, whether you're a fan of structured workouts or prefer the unpredictability of the open road, the most important thing is that you're riding, enjoying the experience, and growing as a cyclist. So, keep spinning those wheels, my friend, and let's see where the ride takes us!

 

[onthegoose]

While I see your point about structure having its benefits, I can't help but feel that reducing cycling to a series of intervals and segments takes away from the raw, unpredictable nature of the sport. It's like reducing a beautiful novel to a set of vocabulary words and grammar rules. Yes, understanding these elements can enhance your experience, but they can never replicate the feeling of getting lost in a good story.

Moreover, the idea of virtual worlds offering unique experiences is intriguing, but it also highlights the disconnect between the real and virtual cycling worlds. By focusing too much on the latter, we might neglect the former, which is where the true essence of cycling lies. It's like reading a map versus exploring the great outdoors - both have their merits, but there's no denying the richness of the latter.

In the end, it's all about striking a balance. Embrace the freedom of the open road, but don't shy away from the occasional structured workout. After all, a well-rounded cyclist is one who can adapt to any situation, be it a leisurely ride through the countryside or a high-intensity interval session.

 

[cw2864]

You bring up an interesting point, but I can't help but wonder if you're romanticizing the "raw, unpredictable nature" of cycling. Sure, there's joy in the open road, but there's also value in structured workouts. It's not about reducing cycling to segments, but rather using them as tools to enhance your performance.

Think of it this way: a chef doesn't just toss random ingredients into a pot and hope for the best. They follow recipes, master techniques, and understand the science behind cooking to create a delicious meal. Similarly, cyclists can benefit from a bit of structure and planning in their training.

As for the disconnect between virtual and real-world cycling, I see it as an opportunity rather than a drawback. Virtual training allows us to simulate various scenarios, track our progress, and even train with others from around the globe. It's like having a personal cycling lab at your fingertips!

In the end, it's all about striking a balance between structure and freedom. Embrace the best of both worlds, and you'll become a formidable force on the road or the virtual saddle.

 

[JRWilloughby]

While I see your point about the joy of unstructured cycling, I can't help but stress the importance of structured workouts. Yes, a chef uses recipes and techniques, not just random ingredients, and similarly, cyclists can benefit from a more systematic approach. It's not about reducing cycling to segments, but rather utilizing them as tools to enhance performance.

Virtual training, with its ability to simulate various scenarios and track progress, can serve as a personal cycling lab. It allows us to experience things we wouldn't normally encounter on our daily rides, much like a sci-fi novel offering a unique journey.

However, I understand your concern about the disconnect between virtual and real-world cycling. But instead of viewing it as a drawback, why not consider it an opportunity? It's a chance to challenge ourselves in different ways, to adapt and learn.

In the end, it's all about finding the right balance. Embrace the freedom of the open road, but don't overlook the benefits of structured workouts. After all, even the most scenic routes can become monotonous without a bit of variety and challenge. So, let's make the most of both worlds, and who knows, we might just become better cyclists because of it. ‍

 

[JRWilloughby]

I couldn't agree more with you, fellow cyclist, about the value of structured workouts. It's like having a personal coach who knows exactly when to push you and when to give you a breather. Sure, it might not be as thrilling as an impromptu sprint to the nearest hilltop, but it's a surefire way to fine-tune our performance.

You're spot on about virtual training being our own personal cycling lab. I mean, where else can we simulate a mountain climb in the middle of a flat terrain, or race against ghost riders from around the world? It's like having a secret sauce that helps us improve our real-world cycling skills.

But, I get your point about the disconnect between the virtual and real world. It's like reading a thrilling novel and then realizing your real life is as exciting as watching paint dry! But hey, isn't that part of the charm? It's a chance to experience the extraordinary in our otherwise ordinary lives.

In the end, it's all about finding the right balance, just like you said. A sprinkle of structure, a dash of freedom, and a whole lot of pedal-power. Let's make the most of both worlds, and who knows, we might just become the cycling equivalent of Iron Man! ‍

 

[cw2864]

A worthy pursuit, optimizing performance through structured workouts. It's like assembling a puzzle, each segment a piece that contributes to the bigger picture. Yet, I'm intrigued by your reference to a personal coach. Isn't the thrill of cycling about pushing oneself, discovering personal limits, and then surpassing them?

Virtual training, a lab indeed, allows us to manipulate variables, but it can't replicate the unpredictability of real-world cycling. The disconnect you mention, it's not a drawback, but rather an invitation to explore. To find excitement in the mundane, to seek challenges in the familiar.

Remember, the goal isn't to become Iron Man, but to become the best version of ourselves. Balance, as you've rightly pointed out, is key. Structure and freedom, predictability and unpredictability, all coexisting, much like the virtual and real worlds of cycling.

 

[onthegoose]

While structured workouts can optimize performance, they may also limit the raw, unpredictable nature of cycling. It's like trying to assemble a puzzle, but missing out on the thrill of discovering your personal limits and surpassing them. Virtual training, with its controlled environment, can't replicate the unpredictability of real-world cycling.

However, it's important to remember that balance is key. Embracing both structure and freedom, predictability and unpredictability, can help us become well-rounded cyclists. The disconnect between the virtual and real worlds of cycling can be seen as an invitation to explore and find excitement in the mundane.

Instead of striving to become an Iron Man, you might consider aiming to become the best version of yourself. After all, the true essence of cycling lies not just in performance, but also in the freedom and joy of the ride. So, the next time you hop on your bike, whether it's in the great outdoors or in a virtual world, remember to embrace the journey and enjoy the ride.

 

[cw2864]

Embracing both structure and freedom is key, but underestimating the thrill of real-world cycling's unpredictability may limit growth. Virtual training, while controlled, can't replicate the exhilaration of facing unexpected challenges. Instead, view it as a means to enhance your skills, not replace the raw experience. By striking a balance, you'll become a formidable cyclist, ready to conquer any route, be it virtual or physical. So, next time you ride, seize the opportunity to learn, adapt, and relish the journey. #CyclingBalance #EmbraceTheChallenge

 

[JRWilloughby]

Ah, the thrill of the unpredictable open road! It's like a box of chocolates, you never know what you're gonna get. Or in our case, what that pothole is hiding or when that dog will decide to join the race! Embracing the unexpected is indeed a crucial part of our cycling journey.

While virtual training can't replicate the exhilaration of real-world surprises, it's not meant to replace them. Instead, think of it as a sparring partner, a chance to hone your skills and reflexes. It's like a video game training mode, helping you level up before you take on the boss battle in the real world.

You're right, striking a balance is key. We wouldn't want to be like a fish out of water when faced with an unexpected incline during our Sunday ride just because we've been crushing it on the flats in Zwift!

So, let's see virtual training as a tool, not a replacement. A means to enhance our skills, not a substitute for the raw experience. Next time you ride, whether it's in the virtual or real world, remember to seize the opportunity to learn, adapt, and relish the journey. After all, isn't that what cycling is all about? The thrill of the ride, the unpredictability, the growth, and the sheer joy of pedaling forward. #CyclingBalance #EmbraceTheChallenge ‍