Coach Jake Rytlewski shares 9 tips for maximizing Zwift training and racing, including lining up early, staying in the draft, and knowing the course and power-ups. He also discusses the importance of limiting Zwift racing to once a week, incorporating Zwift into your training plan, and the benefits of Swift OTS rides. The hosts also talk about balancing training with a busy schedule, flexible scheduling of training days, and the advantages of the team format in racing.
Zwift races should be limited to once a week for optimal training and performance improvement.
Key tips for Zwift races include lining up early, preparing for a fast start, staying in the draft, avoiding coasting, and not judging fitness solely based on Zwift race results.
Zwift's optimized training stress (OTS) rides, such as sweet spot rides, offer a fun and effective way to improve fitness and endurance while riding virtually.
Deep dives
Maximizing Zwift Training and Racing
Zwift provides a great opportunity to train and race on a virtual platform. By participating in Zwift races, riders can improve their cycling performance and have fun. It is recommended to race on Zwift once a week, with up to two races per week for specific training purposes. Zwift offers various racing options, such as fondos, tours, and group rides, which allow riders to challenge themselves and push their limits. Additionally, using Zwift's pace partners or freestyling on different routes can be effective for structured training, including sweet spot and tempo efforts. Following a training plan, such as the ones provided by Fast Cat Coaching, and incorporating Zwift races and workouts into the plan can lead to improved fitness and performance outcomes.
Essential Tips for Zwift Racing
When participating in Zwift races, there are several key tips to keep in mind. First, it is important to line up early to secure a good starting position, especially in races with a large number of participants. Second, be prepared for a fast start as Zwift races typically begin with a full sprint. Third, staying in the draft of other riders is crucial for conserving energy and maintaining a good position in the race. Fourth, avoid coasting as much as possible to ensure you don't get dropped from the group. Finally, don't judge your fitness solely based on Zwift race results due to various factors that can affect performance. Instead, focus on personal improvements and power output during races.
Optimizing Training with Zwift OTS Rides
Zwift's optimized training stress (OTS) rides are a great way to combine fun and structured training. OTS rides, also known as sweet spot rides, focus on riding at a slightly lower intensity than threshold, offering a sustainable training stimulus. These rides can be done on Zwift by choosing pace partners or selecting appropriate routes. Pace partners provide a consistent pace that aligns with specific training zones, making them suitable for steady-state efforts. Another option is to select specific routes on Zwift that feature hills or segments that align with the training targets. By incorporating OTS rides into the training plan, cyclists can effectively improve their fitness and endurance while enjoying the virtual riding experience.
Using Zwift for Scheduled Workouts
Zwift can be a valuable tool for completing scheduled workouts. With the optimized app or a coaching plan, riders can upload workouts directly to Zwift. However, if that option is not available, using a stopwatch or following written instructions can ensure the workout is completed effectively. Additionally, while erg mode can be useful for some workouts, it is not suitable for all types of efforts. For interval-based workouts, it is recommended to turn off erg mode and manually adjust resistance to match the prescribed efforts. Overall, understanding the structure of the scheduled workout and utilizing available tools on Zwift can help cyclists follow their training plan effectively.
Scheduling Zwift Training and Races
When scheduling Zwift training and races, it is essential to align them with the overall training plan and goals. Typically, racing on Zwift once a week is recommended, ideally on Saturdays if possible. This allows riders to balance structured training with the excitement of racing. If the scheduled races do not align with the plan, they can be treated as workouts and adjusted accordingly. For example, moving a scheduled workout to align with a preferred race day or modifying the intensity and duration of the race to match the desired training targets. By strategically scheduling Zwift training and races, cyclists can optimize their training and progress towards their goals.
Following a prescribed training plan is the most effective way to improve as a cyclist, and yet… riding and racing in Zwift can be super fun. Can you do both? Yes, yes you can.
Here to help us on our digital and IRL training journey is Coach Jake Rytlewski, our in-house Zwift master and father of five - because you know those two things are related. (Jake also raced professionally for years, so Zwift isn't the only trick in his bag.)
Coach Jake breaks down Three Ways to Maximize your Zwift Training and Racing — with 9 tips for racing, instructions on how to do OTS rides on Zwift, and how to best incorporate Zwift into your training plan, whether you work with a coach or are self-guided.
Are you racing on Zwift? How many of these nine things are you doing?
9. Line up early
8. Be ready for a fast start
7. Stay in the draft
6. Don’t coast
5. Know the course
4. Know the Power Ups
3. Know the finish
2. Don’t judge your fitness based on a Zwift result
1. Limit Zwift racing to once a week, twice at the most
Coach Jake raced for years as a pro, in Europe, Asia and in the US, before starting his now-12-year career as a Coach. You can learn more and hire him here: https://fascatcoaching.com/collections/coaches/products/jake-rytlewski
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