FIVE Tips for Success on The GRADE // Preview of the New ZWIFT Road!
ฝัง
- เผยแพร่เมื่อ 2 มิ.ย. 2024
- At only 3.5km in length and 305m in elevation gain, The Grade really packs a punch! Here's a preview of the soon to be released free-ride FTP test road on Watopia and a number of tips to ensure you don't make the same mistakes I did when riding it the first time. The Grade and a number of new routes will launch with Zwift game update v1.67 due mid June 2024.
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Links:
ZwiftInsider The Grade Teaser: tinyurl.com/4hahk2yk
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I love that they're building an FTP test into The Grade. I do absolutely dread most formal FTP testing, but I generally don't mind doing a hard 20-60 minute virtual climb as much. I've sometimes used the Alpe or Epic KOM Reverse to help me determine my FTP, but I never had a convenient way to know my average power during the climb. (The average power for the Alpe segments did help, but there was still more mental math involved than I prefer when going at threshold.) This to me is a nice little value add that I've wanted in some form for a while.
I agree
Looks better than pushing on a flat 20 min TT type effort
@@troycollett8540 Exactly!
Well said CR
Splitting it into 10 timed sections as per the climb portal is a psychological godsend - can just concentrate on keeping the watts up for the next minute or so and try and forget everything that's gone before! 🙏
Perfect for virtual Everesting
Really interesting Shane. I think you should do a follow up video where you try out FTP test protocols across all current online platforms. TrainerRoad, Garmin, etc etc. I’m sure we would all benefit from that.
Must all be completed in the same day for consistency.
thanks for the advice
Thanks for the first look!
Always super content Shane. Cheers.
Impressive numberd Shane
Thanks, Shane.
My usual outdoor workout is hill climbs...it's 2.33 miles and 912ft of elevation gain. Almost exactly like my route haha. Just did four reps Saturday!
I'm excited for the races on those routes that will be possible! There are very few sustained ~7%+ grades in Watopia that aren't either super short or super long. This should be nice for punchy types.
Goes live june 11th to 13th in v1.67, as part of the normal 2 week release schedule (zwift forum, but if you knew when 1.66 dropped you could work it out ;) ).
Like the split into 10ths like climb portal, lets see if I like the climb !! :)
Going out too hot will end a lot if rides fast. Blew up on the Fondo this weekend because i wasn't prepared for a three hour ride and was underfueled and under hydrated. I do, however, look forward to riding this with a proper warmup. 20 to 30 minutes is now necessary.
looks awesome, but maybe a bit short. seems like a 10-12min effort for A/A+ riders. even less for aliens
I’ll be interested to try this.Having your average power displayed here for the climb is a useful feature.
Looking forward to trying this in 6 months. Unfortunately it's just way too nice outdoors this time of year for any zwifting to be done, especially without air conditioning.
Looks like another lovely route for the kickr climb
i just put textbooks under my front wheel
excellent effort. i look forward to suffering on this climb. it'll make a change from the bologna tt.
Excellent comparison.
I know you're in ultra settings, but I think think Zwift can be perfectly good looking, especially these new sections of roads. Looking forward to giving this one a try so thanks for the tips!
dawg, tell me more about how to do a rolling average in Strava, please!?
I am wondering why you hit the bottom of the climb already at 166 BPM. That's a very high HR to begin a monster of a climb like this, so no wonder you suffered, but Shane does it all for us. ;-)
I can only dream of a 284 FTP. I think the visuals should really help over a traditional FTP test without visuals. BTW on the switchbacks does the gradient relax like on AdZ or is it consistent throughout the climb?
I'll be interested to see how quick I can ascend the grade but I bet it won't be in 14 minutes 😂 Took me two hours two minutes to do the Mt Fuji challenge and I was too tired to ride back down! Not sure my 53/39 at the front and 12/23 at rear (1996 vintage bike) is best suited for the climbs. I'll have to see how long it takes to run out of gears. Good to have new routes though for the badge.
Just drop the Trainer Difficulty - think of the setting as an extra front derailleur.
Also useful to move the gear train wear from one set of cogs to spread wear.
I like using my mountain bike for the climbs. Alpe du Zwift isn’t so bad with a 32 front and 50 tooth rear.
You suffered, but at least you took the KOM. 😉
Is there any recommendation around whether you do the test seated on the saddle (as there is with the ramp test)?
Most of my riding is with my arse planted on the saddle, so that’s how I rode this. It’s entirely up to you. My arms would ache standing for 14 minutes! 🤣
But when is the UI upgrade coming ?
287w is awesome,no matter what !
WAIT how do you do the 1k average window on strava???
I'm still struggling with the 30% price hike.
Don't struggle to spend when it comes to fitness and your health. Make a budget cut somewhere else where it provides no benefit to you: ie. Beer.
OK, I’m a total newbie at FTP. What I haven’t been able to find out is that during the test, are you in one gear or shifting gears through the test?
Yes, it’s in SIM mode, so use whatever gears you like.
@@gplama THANKS!!
Is this supposed to be a seated test like the ramp test? (for FTP accuracy) or does it not matter ?
doesn't matter.
Will the 'Holo-replay' riders accompany you on future efforts of The Grade? Or are they limited to sprints/KOMs?
Yes!
Zwift FTP ramp test and my 2019 Kickr Core say my FTP is at 311. I'd say it is closer to 260. Any thoughts on how to verify or do I need a new trainer?
I wrote a 3 part article for The Zommunique a few years ago about FTP, whether it's a meaningful metric and how to verify it. The TLDR version is that a ramp test often inflates your estimated FTP. It is heavily biased in favour of those blessed with greater anaerobic capacity. Give your legs a week or so of some level of recovery to ensure they're capable of giving their best and do a 20min test. The one with the HIIT intervals before the 20min to induce some lactate and get a more accurate estimation of your 60min performance. Pacing is key in a 20min test. If you're unsure, it's better to be conservative at the start and build as you go then burn all your matches in the last 2 minutes than go out hard and blow up with 5 minutes left. Remember that your estimated FTP will be 95% (I hate FTP for many reasons, and this is one) of your 20min average you see on screen. So always aim for a bit above the FTP you think you are at.
The trainer should disengage erg mode during the 20min test so the watts you produce are entirely down to your lungs and legs. No influence from erg mode or terrain gradient.
Having said all of that, the only way to truly know your 60min FTP is to do a 60min effort that approximates the top end of your threshold zone. A TTT with an experienced crew is an excellent option. It has to be a controlled effort to maintain the paceline, but being in a race environment with others is incentive to endure the pain.
Ignore your 20min power as shown in the Zwift ride summary screen. That could have come from any effort longer than 20min so could massively inflate your 20min estimate and I think is one reason why Zwift seems to be moving away from it.
I wish Zwift would change how they show average elevation, while yes mathematical average would produce 8.7% but you spend more time between 9-11 % on this climb than any other lower percentages. After climbing mt Fuji and epic KOM twice this week the averages are very misleading.
3:30: yes, there are no free rides. Those are exactly 19.99$ per month now!
Oh, wait, are we done with this exercise?
I really miss Zwift. 😢
I dont because I didn't promise to pay professionals millions of dollars.
If you just want to do the ride, say a nice spin @170w will it automatically downgrade your FTP? Important to know that I think
It doesn’t reduce your FTP.
How does it compare numbers wise to the ramp test?
Good question. I suspect they’ll be close given the data/curve used to estimate an FTP value was likely taken from FTP ramp tests.
@@gplama Better suck it up and take one for the team them and give us the actual data 😂😂
I’d be keen to see how many members Zwift has lost in the last few months…
I can't tell a difference....loads of people everywhere
I do Road to Sky 2 to 3 times per week , 609 M of climbing 12.8 Km distance . Joined Zwift in Dec the whole course kicked my butt . Now my 12.8 KM went from 1hr 2 mins to 54 mins . I love to climb makes the flats easier . So how do u compare this to Road To Sky ?
I Just did „The Grade“ as recommended….where exactly can i find my estimated FTP?🙃
5:27 ok after 4 Times i saw the sign…but now that im done there is now way for me to see that again🤷♂️🫠
Would this work for a everesting ? 🤔
Sure.
how much would you say is that shown FTP your true FTP? it says 284 watts. could you really hold 284 watts for an hour straight?
I wrote a three part article a few years ago for The Zommunique about FTP. Whether it's a meaningful metric and how to verify it. In short, for pros and elites I believe the answer to your question is "yes" if that 20min is part of a controlled test. They understand what the test is meant to reveal, what that's used for and how to pace their effort. For the average Joe or Joanne, the answer is "absolutely not!" Whether it's inexperience with pacing or a lack of underlying endurance 'fitness' they will almost certainly fall apart long before they get to 60 minutes if they attempt to ride at or just below their 20min pace.
FTP is a biological and time ranges for 30 to 80min , 1h is just an hour.
@@jasonhurst2491 thanks. Very interesting. I havent done an FTP in zwift so far but i have done group rides lasting up to 3 hours (normally half of that) where i pretty much pushed to my limit but were able to held my pace quite steady. Twift gave me some FTP and corrected it also from time to time. I guess that value is auite precise to my fitness level as it is measured over a longer time? When i got the value i was a bit disappointed but at least im capable of holding that :-)
@@99cya as I believe the response above is trying to say, the concept of FTP representing a 60 minute block of time is entirely arbitrary. The origins of FTP are in time trial coaching and back in the day, a 40km TT used to take about 60 minutes. Hence developing a training metric based around a professional cyclist's (and TT specialist's) functional or maximum practical threshold power for an hour.
FTP is pretty much useless for anything else, but was adopted as a benchmark metric for most training platforms because it's a simple test that produces a single number. Easy for everyone to work with, but using it for a carefully constructed training program is like trying to paint the Mona Lisa with a 12 inch roller. There are several much better ways to estimate all around cycling performance such as critical power over different time periods, which Zwift is trying to use these days for racing categories. Or the 4DP test in the Wahoo Systm app. Or by using smart training apps like Xert that adapt on the fly. Or......... by doing what you're doing and just riding for the period of time you wish to measure.
Just note that what you are measuring isn't really your 60 minute FTP so it won't be compatible with what Zwift tries to estimate or with the results you'll get from any of the normal ramp or 20 minute FTP tests. Because you know you are riding for a lot longer than 60 minutes your perception of your maximal effort will be different and you could probably push harder if you knew you were ONLY riding for 60 minutes. In other words, the FTP number you'd get from a controlled 60 minute ride or from a 20 minute test is probably higher than what you are seeing from your 1.5 to 3hr rides.
Be interesting to know what subscription percentage drop Zwift have had since their price hike?
I doubt they'd brag about it with Shane or anyone else?
I still see loads of people on zwift...can't event detect a difference
Looks painful!
Is this live yet???
Please listen to 5:56
He said in the material, around mid-June, in 2-3 weeks.
Will be coming with a bunch of changes with 1.67 in about a week or so.
Cool idea, unfortunately the climb is too short for me as an A+ rider
You're doing this under 8 minutes? That's amazing. (Now recalibrate that trainer) 😉
@@gplama In my top form I would say that I'm very close to 5.5 watts per kilogram... it should be possible to complete the climb in under 10 minutes. Only the gods know whether I can get close to eight minutes. .
but I'm less interested in the FTP test 2*8 min 🤣🤣 or I doubt that this measuring method recognizes Zwift..
I’m guessing that’s what the rate increase was actually for… 😂🍻
Me just wanting trainerroad connection Zwift…
Yo scenery on a climb .... what? the set designers have got their jobs back. thanks for heads up.
And llamas!
Is it just me or with this new expansion and the price increase, doesn’t it feel like Zwift is at the point where it can have tiers like other subscription based products? Ex. 9.99USD for access to only Watopia for solo/pacing rides, limited access to equipment upgrades and training plans, and access to all races. 19.99USD for all-access.
It would start out simple and eventually become an expensive mess with new routes costing a buck or two, purchasing upgraded bikes, etc. Someone wanting unlimited access to everything would end up paying $50 a month or more.
This is a really good idea.
IRL events typically cost > $50 each in the US. So one month of Zwift @ $20 is a bargain for a regular cyclist. But for the casual rider, it makes sense to offer a lower tier as a chance to experiment with the platform.
@@TheMachoGabacho😂 unfortunately that slippery slope is very possible
One of the main issues with this is that you’re doing it with other riders, which is a HUGE negative distraction when you’re trying to do an FTP test - especially when you have the regular cheaters smashing their way up the climb, or riders that are clearly stronger. Zwift need to introduce a ‘mute’ option that blanks out other avatars so that users have a fully focused experience to get their best FTP number.
Alternatively doing it with others might push you to a better performance. Glass half full thinking required. 👌🏼
I think its ridiculous that people are scared of FTP test, but somehow not this. What’s horrible about FTP test is trying hard for a long period and cycling up a big hill is just trying hard for a long period so im not sure how this is any more preferable
still the same old lousy upcoming gradient graphic 👎
HUD update is due sometime zoon
As great as that is, really not worth £60 a year extra...
Aren’t today’s cyclists pr!cks
No more so than the average arsehole on the street.
more of the same...
Yeah well this is cool and all, but I feel like this is not what everyone expects ? We want new content, new epic IRL climbs like the Alpe or the Ventoux added to the world ! Like not the Climb portal, something lively and attractive to stop with the same old same old
Your heart rate for a so long time. Dont tell me its healthy.
It's perfectly healthy for someone as fit as him. Now, for an unfit, overweight individual such as yourself, it is not healthy at all.
Too short of an effort to really confidently predict FTP. The anaerobically-inclined are going to be strongly overestimated. Also Shane, you should never be out of saddle on an FTP test.