Thanks for the tips; I plan on trying them out on the Alpe before outside road riding begins here. Question for you: Many years ago when I was running competitively I used to use negative splits - running the second half of a race faster then I ran the first half - when pursuing PRs. What do you think of trying this approach on an effort like the Alpe?
The negative split approach works really well, and if you don’t want to take my word for it: watch any of the recent one-hour world record attempts. Those guys keep a steady pace for the first half, and then slowly turn the screws in the second half of their effort. It works well if you’re confident in your abilities. The risk you run is the feeling of “I’m already in my limit, there’s no way I can up the effort,” which can be very mentally draining if it hits you early in the effort. BUT, the negative split approach is definitely a viable strategy!
i guess we also need to be realistic. i've tried recently and took me 80min. this fits quite well with my current FTP of 2.8w/kg, so i without improving my w/kg in general, there is no way of achieving it in less than 60 min. it seems that in general, a 3,2 w/kg would to the job...thanks for sharing
Love the video. I rode Mountain Route with 30.3 km and 689 meters of climbing. Im still afraid of Alpe De Zwift. Im having more fun just riding maps and climbs and general. Would you still prefer Training plans compared to "just" ride?
I’m really glad you enjoyed it, that made me happy to read. Yes, from a training perspective I would always recommend following a training plan instead of “Just Ride.” There’s nothing wrong with sprinkling Just Rides into your schedule, but your fitness will benefit greatly from following a well-developed plan.
I just did Alp de zwift a couple days ago and you can definitely do it! Especially if you are doing 30km with 600+ metres. I took it at a moderate pace 2.1w/kg Ave. HR 150 just to get the base set, go for it 🤟
You’re likely not using any of the carbs consumed during the ride. You’re better off hydrating and preloading carbs if you need it. Check out the CTS episode about endurance and energy. I’ll post the link
Hello W, here are my specs and settings. Bike: 2023 Trek Domane SL6 Trainer: TACX NEO 2T on rocker plates Trainer Difficulty: Max (In my opinion, feeling the difference in gradient changes helps the experience feel more immersive)
@@BreakawayB What's your view on setting say 75% difficulty? On my trainer I've got a 30 tooth cassette but on my actual wheel I use a 34 tooth. I'm 80kg on a good day and things above 10% grade I need like 350w just to keep a cadence of 60rpm. I got the training with the goal to improve my climbing. Nice vid btw!!
@@BreakawayB I love your advice and was going to write out my best time on each of the 21 "bends" or segments so I could try to beat each one as I rode it. My best overall time is 58 min 15 sec. Should I use the PR of each segment going back to all the times I did the Alpe, or use the times on each segment from the 1 best ride I did up the Alpe (58 min 15 sec). I am thinking to use the times from the best ride (58 min 15 sec); if I grab every PR set time from the 10 times I rode the Alpe. I will prob have a task not possible to meet. thoughts? thanks
Barry, First of all, congratulations on riding the climb in less than an hour, that’s a wonderful accomplishment. I don’t think you need to write out your segment times for your best ever attempt; I would suggest taking note of your average power, and strive to average ~one to three percent greater for the next attempt. For example, if your average power on your PR attempt was 250 watts, try to have every sector average 255-260 watts on your way up. Stay mentally focused on that goal, and after you pass sector ten you can assess your effort and turn it up another 5-10 watts if you’re feeling strong. Then do the same again at sector 15. Even if you don’t end up increasing your power throughout the effort, if you start with the goal of maintaining a higher power for the entire duration and prioritize smoothness/consistent sector averages: you will set a new PR!
@@BreakawayB Thanks, I see your advice. It is a total power goal where I am focused on the power. I will of course do this. I did want to just have hanging up the times as well so as to see if that helps (I'll use from the best ride now that I think about it). I will try and experiment with your tips too. I know the average power of the entire best ride and I also know the avg power of each segment as well. This will be an interesting next month! thanks.
Thanks Brian! I’m going to preface by stating that I have never ridden a Wahoo Kickr, so this is only based upon my experience with a TACX NEO 2T. I think it’s a better experience when you have the Trainer Difficulty set to “Max.” Feeling the difference in gradient changes helps the experience feel more immersive, which is one of the reasons Zwift is more engaging than other virtual platforms.
@@BreakawayB Thanks! The kickr bike inclines up or down with the elevation level, which is definitely immersive, just not sure if it's more or less conductive to putting out a constant effort or not.
@@brianmcintyre3632, since the Kickr bike inclines up and down like a real-life bike, it will be less conducive to maintaining a constant effort. But, I personally still feel like it's worth it to use the climb feature, for the sole purpose of keeping the experience more immersive even if it ends up costing a few seconds.
@@BreakawayB Thanks... that was my hunch! I've been trying to break the 1 hour mark this winter,... I was over by 40 seconds last time so every second counts for the next effort!
I normally climb the alp in 1 hr 30 mins, on Sunday I did a group ride and put out the same wattage I normally do and just stayed in the group , to my amazement I climbed the alp in 58 mins , which is not normal , that's a 30% increase on a group climb doing 7 to 8 mph going up. Draughting bonus of 30% at 8mph is totally unrealistic , I actually feel like I have cheated. It makes zwift unrealistic in this scenario.
Standing is better tho for real. Everyone I know (including me) we do this climb under 40min stand for almost the whole thing. Some as low as 32min. All standing. It’s not outside.
🚵♀️ What is YOUR favorite real-life climb?!👇
Flat area, no climbs :-)
Latigo in the Santa Monica Mountains
@@comewizme hahaha no way, surely you enjoy a little hill here and there, right!?!?
@@jhestekin I had to look that up, but it looks amazing. Was the weather nice when you rode it?
@@BreakawayB I was just there earlier this month. It was around 55 for a high, so it could have been warmer, but it was dry so I can't complain!
Dude, that is so strong! You had that KOM jersey for 9 seconds than I ever will! Great vid!
Maybe I’m a little faster than you, but at the end of the day we have the same goals: have fun in the bike and spread positive energy!
Depending on your metabolism, it takes roughly 15 min before carbs because available. Pre hydrate and preload carbs. Then just drink to thirst.
Jim Hansen has spoken.
Thanks for the tips; I plan on trying them out on the Alpe before outside road riding begins here. Question for you: Many years ago when I was running competitively I used to use negative splits - running the second half of a race faster then I ran the first half - when pursuing PRs. What do you think of trying this approach on an effort like the Alpe?
The negative split approach works really well, and if you don’t want to take my word for it: watch any of the recent one-hour world record attempts. Those guys keep a steady pace for the first half, and then slowly turn the screws in the second half of their effort.
It works well if you’re confident in your abilities. The risk you run is the feeling of “I’m already in my limit, there’s no way I can up the effort,” which can be very mentally draining if it hits you early in the effort. BUT, the negative split approach is definitely a viable strategy!
When I was doing the final push for the Concept bike I climbed Alpe Du Zwift every day for about 3 weeks, and my best time was around 38 minutes.
Excellent time, good job!
i guess we also need to be realistic. i've tried recently and took me 80min. this fits quite well with my current FTP of 2.8w/kg, so i without improving my w/kg in general, there is no way of achieving it in less than 60 min. it seems that in general, a 3,2 w/kg would to the job...thanks for sharing
Absolutely, it’s healthy to set realistic goals for YOURSELF, instead of comparing our numbers to others. Good luck on your fitness journey!
Solid!
Thank you, Anders!
Love the video. I rode Mountain Route with 30.3 km and 689 meters of climbing. Im still afraid of Alpe De Zwift.
Im having more fun just riding maps and climbs and general. Would you still prefer Training plans compared to "just" ride?
I’m really glad you enjoyed it, that made me happy to read.
Yes, from a training perspective I would always recommend following a training plan instead of “Just Ride.” There’s nothing wrong with sprinkling Just Rides into your schedule, but your fitness will benefit greatly from following a well-developed plan.
@@BreakawayB Thanks for answering this fast. cheers!
I just did Alp de zwift a couple days ago and you can definitely do it! Especially if you are doing 30km with 600+ metres. I took it at a moderate pace 2.1w/kg Ave. HR 150 just to get the base set, go for it 🤟
You forgot the Best tip...Try going down to 143 pounds...Even in high school my lowest weight was 160....I don't know 1 male in my family under 180
lol, being light helps.
But being strong helps more!
You’re likely not using any of the carbs consumed during the ride. You’re better off hydrating and preloading carbs if you need it. Check out the CTS episode about endurance and energy. I’ll post the link
th-cam.com/video/GhJzGmkHgHQ/w-d-xo.htmlsi=ee-akjIdHxQtZvY_
Send the link and I’ll check it out
You are a machine my dude. Is there any competitive biking that you participate in?
Yup, I try to race IRL as much as I can. I’ve raced two weekends in March, and have five races in my April calendar.🏁
Tips yang luar bisa trima kasih
You’re welcome, Bengkel Jowo!
Great demonstration 😅
Thank you very much, Oliver.
What trainer difficulty setting did you use for the your PR?
Hello W, here are my specs and settings.
Bike: 2023 Trek Domane SL6
Trainer: TACX NEO 2T on rocker plates
Trainer Difficulty: Max (In my opinion, feeling the difference in gradient changes helps the experience feel more immersive)
@@BreakawayB What's your view on setting say 75% difficulty? On my trainer I've got a 30 tooth cassette but on my actual wheel I use a 34 tooth. I'm 80kg on a good day and things above 10% grade I need like 350w just to keep a cadence of 60rpm. I got the training with the goal to improve my climbing. Nice vid btw!!
great video- can I ask you an advice question regarding this?
Yes, please ask!
@@BreakawayB I love your advice and was going to write out my best time on each of the 21 "bends" or segments so I could try to beat each one as I rode it. My best overall time is 58 min 15 sec. Should I use the PR of each segment going back to all the times I did the Alpe, or use the times on each segment from the 1 best ride I did up the Alpe (58 min 15 sec). I am thinking to use the times from the best ride (58 min 15 sec); if I grab every PR set time from the 10 times I rode the Alpe. I will prob have a task not possible to meet. thoughts? thanks
Barry,
First of all, congratulations on riding the climb in less than an hour, that’s a wonderful accomplishment.
I don’t think you need to write out your segment times for your best ever attempt; I would suggest taking note of your average power, and strive to average ~one to three percent greater for the next attempt.
For example, if your average power on your PR attempt was 250 watts, try to have every sector average 255-260 watts on your way up. Stay mentally focused on that goal, and after you pass sector ten you can assess your effort and turn it up another 5-10 watts if you’re feeling strong. Then do the same again at sector 15.
Even if you don’t end up increasing your power throughout the effort, if you start with the goal of maintaining a higher power for the entire duration and prioritize smoothness/consistent sector averages: you will set a new PR!
@@BreakawayB Thanks, I see your advice. It is a total power goal where I am focused on the power. I will of course do this. I did want to just have hanging up the times as well so as to see if that helps (I'll use from the best ride now that I think about it). I will try and experiment with your tips too. I know the average power of the entire best ride and I also know the avg power of each segment as well. This will be an interesting next month! thanks.
Good luck, Barry!
Please keep me updated, I’m rooting for you. 👏
Great tips and amazing effort! Q - On a wahoo kick bike, would you ride the alpe with the "climb" feature turned on or off?
Thanks Brian!
I’m going to preface by stating that I have never ridden a Wahoo Kickr, so this is only based upon my experience with a TACX NEO 2T.
I think it’s a better experience when you have the Trainer Difficulty set to “Max.” Feeling the difference in gradient changes helps the experience feel more immersive, which is one of the reasons Zwift is more engaging than other virtual platforms.
@@BreakawayB Thanks! The kickr bike inclines up or down with the elevation level, which is definitely immersive, just not sure if it's more or less conductive to putting out a constant effort or not.
@@brianmcintyre3632, since the Kickr bike inclines up and down like a real-life bike, it will be less conducive to maintaining a constant effort.
But, I personally still feel like it's worth it to use the climb feature, for the sole purpose of keeping the experience more immersive even if it ends up costing a few seconds.
@@BreakawayB Thanks... that was my hunch! I've been trying to break the 1 hour mark this winter,... I was over by 40 seconds last time so every second counts for the next effort!
@@brianmcintyre3632 dang you are SOOO close! Tag me in a message in here when you go sub-60 minutes, I’m cheering for you.👏
I normally climb the alp in 1 hr 30 mins, on Sunday I did a group ride and put out the same wattage I normally do and just stayed in the group , to my amazement I climbed the alp in 58 mins , which is not normal , that's a 30% increase on a group climb doing 7 to 8 mph going up.
Draughting bonus of 30% at 8mph is totally unrealistic , I actually feel like I have cheated. It makes zwift unrealistic in this scenario.
Oh wow, I’d never have known!
Trainer resistance???
100%
Your ftp so much higher than me and I got 80 lbs on you 😂. I gotta lot of work ahead.
Hey, no comparing yourself to others!!!
🤩Embrace your fitness journey, and keep me updated Patty!!!
Wow great time and i still think you can go sub 40 shortly for sure. Seems you still have something left 🙂 💪
Benjapol, thank you so much! I think so, too…maybe a second video is in order?🤔
Standing is better tho for real. Everyone I know (including me) we do this climb under 40min stand for almost the whole thing. Some as low as 32min. All standing. It’s not outside.
Whatever works for you.
Alpa?
Alpe.
I want this mountain in Forza
That would be legit!
Their are a lot of male riders going up the alpe who only weigh 6 stone Amazing 🤔
Weirdddddd 😆
So you went from 59 minutes 2 months previously to now 41.....
🕵🏻59 minutes two months ago wasn’t a hard effort for me, just a random completion of the climb.
You’re a dang mountain goat.
👍👍
👍👍
Alpadah lol
Alpadah?
looks so painful
It feels a lot better when you’re done, haha