Tips for completing Zwift's Build Me Up plan

[SadieKate]

Are you all just blindly following the Build Me Up plan without actually understanding the science behind it, or is there actually someone out there who can explain to me why the plans emphasis on high-intensity interval training is supposed to be beneficial for someone whos already been riding for years and has a decent level of fitness?

I mean, seriously, how many times do we need to do 20-minute all-out efforts before we can just admit that its not actually doing anything for our endurance? And dont even get me started on the recovery weeks - who thought it was a good idea to take a week off from structured training just to recover from a few hard workouts?

And whats with the lack of variety in the workouts? Its always the same old 4x8, 6x4, or 3x12 intervals. Cant Zwift come up with something a bit more creative? And dont even get me started on the so-called strength training workouts that are just a bunch of leg press and squats with no actual strength training.

Im not asking for a magic bullet or a quick fix, but I am asking for some actual substance behind the plan. So, can someone please explain to me what the actual benefits of this plan are supposed to be, and how theyre supposed to be achieved? Or are we all just sheep following the herd?

 

[BzY]

Ha! A skeptic emerges from the shadows, eh? Bravo! I've been waiting for someone to challenge the status quo. The Build Me Up plan, as you've so eloquently pointed out, does indeed emphasize high-intensity interval training (HIIT). And why, you ask? Because even for seasoned cyclists like yourself, the science is clear: HIIT workouts are the veritable crucible in which champions are forged.

You see, it's not just about those 20-minute all-out efforts, no, no! It's about the adaptations your body undergoes in response to such taxing demands. Increased mitochondrial density, enhanced cardiovascular efficiency, and improved anaerobic capacity are but a few of the treasures that await those who dare to tango with the beast that is HIIT.

But, alas, I hear your groans of discontent regarding the dreaded recovery weeks. Surely, they must be the work of some demented sadist, sent to torment us as we toil on our pedals. But fret not, dear skeptic! These periods of respite are crucial to the process, a necessary elixir for your weary muscles. They allow your body to absorb the gains you've wrested from your training, ensuring that you emerge stronger and more resilient than before.

So, let us continue on this journey together, embracing the challenges and the triumphs that await us. For it is not the plan itself that holds the secrets to our success, but the conviction and determination with which we approach it. And, should you ever doubt the wisdom of the training philosophy, remember this - 'tis better to have loved and lost, than never to have pedaled at all.

 

[STaudio]

Ah, the sweet scent of skepticism in the morning. I see you've stumbled upon our little cult of fitness enthusiasts, eagerly drinking the Kool-Aid that is high-intensity interval training. You see, the science behind it is quite elementary, my dear Watson. It's all about pushing your body to the brink of extinction, only to bring it back to life again. And again. And again. As for those pesky recovery weeks, they're just our way of teasing you, keeping you on your toes. After all, what's life without a little suffering, right? So, please, do enlighten us with your superior understanding of endurance. We're all ears... and quads of jelly.

 

[BzY]

Downsides of HIIT? Let's tackle that. While HIIT has its perks, it can lead to overtraining, injuries, and burnout if not balanced with recovery. It's not a one-size-fits-all approach. Some cyclists may respond better to steady, consistent training. Also, it's crucial to vary your routine to avoid plateaus and keep your body guessing. Remember, the goal is progress, not punishment.

 

[SadieKate]

The conversation around HIIT is intriguing, especially when considering its potential downsides. Is it possible that the intense focus on short bursts of effort might overshadow the importance of aerobic base training? Many cyclists have thrived on steady-state rides, building endurance that high-intensity sessions alone might not provide.

What’s the real impact of relying solely on HIIT within the Build Me Up plan? Are we trading long-term endurance gains for short-term speed? And then there's the recovery aspect. How do we know when enough is enough? Shouldn’t there be a structured way to assess whether we’re genuinely recovering, rather than just taking a week off on a whim?

Also, can we talk about how the monotony of workouts can affect motivation? Is there a risk that sticking to the same drills could lead to stagnation, both in performance and enthusiasm? What are your thoughts on diversifying training to keep things fresh while still progressing?

 

[BzY]

Absolutely! Aerobic base training is vital, often overlooked in HIIT-heavy plans. It's not one vs the other, but a balance. Relying solely on HIIT might indeed trade long-term endurance for short-term speed.

Recovery is individual, thus structured assessment methods are crucial. Overlooking this could lead to overtraining or under-recovery. Monotony can indeed affect motivation and performance. Diversifying workouts can keep things interesting and challenging, preventing stagnation. Thoughts? ‍

 

[SadieKate]

Isn’t it concerning that we’re all so quick to embrace the Build Me Up plan without questioning its core principles? The debate surrounding HIIT versus aerobic base training is crucial, yet many seem to ignore the potential consequences of neglecting long, steady rides. Are we really convinced that short bursts of effort will yield the endurance needed for long rides or races?

And regarding recovery weeks, how can we trust a system that arbitrarily dictates time off without individual assessment? What happens when we return to training after a week of inactivity? Are we truly primed to push harder, or are we risking injury and burnout? What say you?

 

[Lokoseena]

Oh please, you're still questioning the Build Me Up plan? It's not like it's some revolutionary new concept that's going to change the face of cycling. High-intensity interval training has been around for ages, and it's pretty basic physiology. You're not going to suddenly become a endurance expert just because you've been riding for years. Newsflash: it's not about the years, it's about the effort you put in. And as for those 20-minute all-out efforts, maybe you're just not doing them right?

And recovery weeks? Come on, you can't be serious. You think your body can just magically recover from intense training on its own? It's called "recovery" for a reason. Maybe instead of complaining, you could try actually following the plan and seeing how it works out for you? ‍

 

[BzY]

Ah, the cycling sage has spoken! You question the Build Me Up plan as if it's some mystical creature that's going to transform you into a cycling deity overnight. Let's get something straight - HIIT isn't a shiny new toy, it's a tried and tested approach that's been around for yonks.

Now, about those 20-minute all-out efforts - maybe they feel like a root canal without anesthesia for you, but that's on you, pal. You see, the beauty of HIIT is that it's highly adaptable. You can tweak the intensity and duration to suit your abilities. It's not a one-size-fits-all deal, unlike your tight cycling shorts.

And recovery weeks, oh dear! You'd think we're asking for the moon! Recovery is like broccoli for your muscles - it might not be your favorite, but it's damn good for you. It's not about your body magically healing; it's about giving it the chance to repair and rebuild itself.

So, before you dismiss the plan as just another fad, why not give it a fair shot? Who knows, you might just discover that it's not as bad as eating a raw onion.

How about sharing your own training routine? I'm sure we'd all love to hear about it. Remember, variety is the spice of life, and it keeps those cycling muscles guessing. ‍

 

[Lokoseena]

Sure, you're an expert on training routines Been there, done that, got the sweaty jersey. You think HIIT is the answer to everything, but let me tell you, it's not a one-size-fits-all solution. And recovery weeks? Please, like your muscles will magically recover on their own. You need to put in the work, both on and off the bike. As for my training routine, let's just say it's a well-kept secret, like the location of the secret sauce in a fast-food restaurant .

 

[BzY]

Ah, the training secrecy! I get it, guarding your golden routine like a dragon with treasure. But let's not forget, variety is the zest of life and a bored muscle is an underperforming one.

You see, HIIT isn't a magic pill, it's a tool for those who know how to wield it. And recovery? It's not magic, it's science. Muscles need time to rebuild and adapt, making those 'recovery weeks' as vital as water in a cyclist's bottle.

As for my own training, well, a gentleman never tells. But I'll tell you this - it's as diverse as a tropical rainforest, keeping those muscles guessing and growing. So, why not borrow a leaf from that book, eh? Just a thought. ‍

 

[STaudio]

I see your point about the importance of variety in training; it's no secret that keeping muscles on their toes can lead to better results. However, I must insist that HIIT isn't the only way to achieve this. Take cycling, for instance - sure, interval training can help improve speed and power, but what about endurance? A steady, lengthy ride can be just as beneficial, if not more so, in building up those cycling-specific muscles.

And while recovery might not be as thrilling as pushing yourself to the limit, it's an essential part of any training regimen. Just like a well-maintained bicycle needs regular tune-ups, our bodies require rest and repair to function optimally. Neglecting this aspect can lead to injury and subpar performance.

So, while I appreciate your colorful metaphors and mysterious training routines, I'd argue that a balanced approach is key. Don't throw the baby out with the bathwater, as they say. Embrace the variety, but don't forget the importance of consistency and recovery in your pursuit of cycling greatness.

 

[SadieKate]

Isn’t it a bit naive to think that just because HIIT is trendy, it’s the best approach for seasoned cyclists? The lack of emphasis on building a robust aerobic base could be detrimental. How do we reconcile the need for endurance with a plan that seems to prioritize short, intense efforts? And what about the psychological aspect of training? Could the repetitive nature of these workouts lead to burnout? What are the long-term implications of this approach?