Nice simple easy virtual look sharp today. Bobby, Matt, Rob, and I, traded sprints and PRs Rob even ended wearing the Virtual Central Park loop jersey!

Good times. 

I came across this website that you can run alongside a Zwift FTP test. It does a live calculation for what your MAP/FTP would be based on how far into the test you are. I think TR has this built into their FTP test now and I think it could be super motivating to see those numbers live!
 
https://gearandgrit.com/wp-content/uploads/2020/05/live-ftp-zwift-ramp-test.html

Nifty.

Keep in mind the calculation from a ramp (Conconi) test is dead simple: 75% of your best minute power. So if you need the motivation you can just print out the results and tape them to your top tube

That is true, but you cant see your max 1-minute power live for these tests! 
Like, if you only make it 40s into your 400w minute, your max 1-min power would be somewhere between that 380 and 400 interval. 

RobertMullen said:

That is true, but you cant see your max 1-minute power live for these tests! 
Like, if you only make it 40s into your 400w minute, your max 1-min power would be somewhere between that 380 and 400 interval. 

Good point!

^although with couple of minutes more of excel... you can come close
Good motivation to get to that 1/4 minute mark!

haha this is pretty handy! 

^looks like my spreadsheet is wrong, fwiw but you get the idea

KCC Zwift Group Training (Session #2)

This Tuesday 5/19  @ 7AM we will focus on stimulating V02 max development with some Microburst intervals to work on improving sustained speed.

This is accomplished by depleting your body's ability to exercise above threshold using the good ol' anaerobic system. For example, the first set will burn up a lot of our Anaerobic fuel and energy, the second will maintain that depleted state, and the third & fourth high-quality sets will force us to turn up the V02 max machinery to accommodate for the increased workloads....leading to adaptation. An efficient, low RPE workout is the result! Less time in the pain cave overall.

To participate, add me on Zwift and i'll invite you to the meetup.

Here is the Discord link so you can communicate during the ride: https://discord.gg/wrQ8qVf 

There will be an extended cool down (30min total) if anyone wants to chat and/or have coffee after virtually. This week bring your favorite post-workout meal & share the recipe on slack before the ride in #GroupTraining_All!


Here are the details for the workout (ref day 16 of CONQUER COVID-19 - 8 Week Threshold Builder):

WU:
15-20 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
-------
MS1:
4 x 10-Minute Microburst Intervals
These are 10-minute intervals in which you vary your effort from 15 seconds at 180% of FTP (HARD) to 15 seconds at 40% of FTP (EASY) for the duration of the interval. There are 20 microbursts in each 10-minute interval.
TARGET: 180% of FTP for the HARD, 40% of FTP for the EASY
REST: 5 minutes easy riding between intervals
CADENCE: Keep cadence above 85 rpm at all times
TERRAIN: Trainer or long stretch of flat road
-------
CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

So this weekend would have been the Killington Stage Race. Last year was a lot of fun and I think those of us who were planning on heading up there are pretty bummed out at its cancellation. In talking with some other Kissena lads, we've come up with a virtual replacement to the Memorial Day race... 

THE AT HOME 100 p/b KISSENA

The plan is to ride 100mi (161km) on Zwift this Memorial Day (Monday, May 25th). We can set up a group ride and ride as a team starting in the morning and communicate through the Zwift chat and Discord to keep everyone together. We can sort of go into this like the famous Super Bowl Century, but in your apartment/ bedroom. 

-Do you need to ride all 100 to join? Of course not. More the merrier. 
-Will you get to do a big "ride" "with" your friends and teamates? Yeah, thats literally what this is. The Look Sharp™ rides have proven super doable and very fun. 
-Will this be fun? Maybe! 
-Is this a good idea? Probably not!
-Will it be difficult? Yeah! But we can make sure the effort is agreeable and everyone stays together. 
-What if I need to use the restroom or restock on bottles/ snacks? There can be regular, agreed upon stops along the way for snacks, bathroom breaks and what not. The empty world and the chat function will be super useful here. 

A few of the folks I spoke to are interested, but it would be great to have a nice group even if only for a portion of the ride! The start time TBD (up for discussion) and I haven't set up the meet up yet. If you don't have me on Zwift and want to join, please follow me! You can search "KCC" or "Kissena" to find most of your club mates on Zwift. 

Friday May 22, 7:30am Virtual Look Sharp.

We'll ride super mellow zwift 41kms, and discuss how much we want (or not) to ride 100 miles inside

Invited the usual suspects, let me know if you wanna be included (you'll need to follow me on zwift, and then accept my invite)

It has been really sweet so far, looking forward to it.

Def looking to join both for at least part way!

Is the 100 at home route finalized for tick tock tt?

I just sent out an invite for the AHOH. If you didn't get an invite and would like to join, you just need to give me a follow on Zwift (Robert Mullen [KCC]). 

David Yang said:

Def looking to join both for at least part way!

Is the 100 at home route finalized for tick tock tt?

Definitely not! I think I can change the route. I just picked that one because it is p flat, but totally totally open to suggestions! 

My whole teaching career has boiled down to Google Forms so I figured my cycling career should too. Vote here for the route you'd like to do! I tried to pick ones that would make the most sense. Also tried to keep elevation gain under 10,000ft. 

https://forms.gle/gP5kzAMB3CHoFWXm9

I will set an alarm... Will try to be there. I haven't woke up that earlier than 10 am for atleast 2 months and earlier than 9am was probly the last KCC IRL group ride 😂 

Looks like Sand and Sequoias for now, but another 2 votes could make the route much flatter or MUCH hillier 

Excited to see the results. 

Matt's still going at it. 115 miles in 

It seems like Matt's Epic has inspired others to make tomorrow a lil epic too. Get yer rice cakes ready!

For reference: https://zwiftinsider.com/route/the-uber-pretzel/

We're going to start at 8am! If you're interested in joining for any portion of the ride but haven't gotten an invite, please post here!

THIS IS WHAT I'M TALKING ABOUT

https://youtu.be/bDpWEeetUMM

We did it! We started out with a great group of Matt, David, Nathaniel, Rich, and I eating up the early, hilly miles chatting Everesting, dinosaurs, and at one point cheese curds. Rich and I soldiered on after a bathroom break and completed the Uber Pretzel route at the top of the big mega climb. Rich crushed the climb with like 75mi in his legs. Then we coasted down the descent and found 100mi after around 6 hours. I was hesitant about the route, but it made for a waaaaay better day than doing 10 flat loops. Longer and more difficult, but definitely better. 

I don't think I want to do that again, but it was really great to put some kinda challenge on the schedule in this no-man's-land time of bike racing. Thanks all that joined and made the day fun! 

Glorious, mad, completely cracked in the head genius, is what I say tot that.

What was your total time pedaling? Strava says 15 hours, Zwift says 6?

I’m pretty tired now. That Uber Pretzel Route is worth doing if you have the time. Took a minute off my PB for Alpe Zwift which was pretty satisfying. I now also hate all of the gravel roads on Zwift, so slow. 

Good times! I think that was the longest I've ever been on the trainer and riding with friends made it felt like a breeze. It was so much fun.

Mini-me came down to the basement around 60km in and shamed me into making her breakfast like a good parent so I sadly said goodbye. After a simple toast+jam+milk combo and mom finally waking up, I jumped back on the bike around 7 minutes later. I TTd like hell and almost got it down to 1 minute, but had to jump off again. Genuinely sad I couldn't ride anymore, looking fwd to the next "group ride."

A bit late announcing, but tomorrow Friday May 29th 7:30am Zwift Virtual look sharp

We'll ride a super easy mellow 40ish virtual kms, and probably chat about everesting, 100 miles, and other crazy ideas. 

Invited the usual suspects, let me know if you want to be included. 

Hello Eloy, 

Could you include me to the Friday's social rides on Zwift please? You can find me as Diego Sanchez (Age 33, Mexican flag, lvl 14). 

DiegoSanchez said:

Hello Eloy, 

Could you include me to the Friday's social rides on Zwift please? You can find me as Diego Sanchez (Age 33, Mexican flag, lvl 14). 

Invited you, as well as the usual suspects.

Hi!

Tomorrow Friday June 4th 7:30am. Virtual Zwift Look Sharp.

We'll ride super chill 40ish km likely in Watopia, and chat about whatevs the new trend, everisting feels so last week

Usual suspects invited. Let me know if you want to be included.

Shots from last week: