International Race - Club Level Fitness

[@dickieblench5001]

Love that feeling after loads of z2 when HR stays low and power and speed come up

[@BLITZKRIEG1]

grow up

[@dickieblench5001]

@@BLITZKRIEG1 you never tried it?

[@Nehpets1701G]

True 👍

[@StopTheRot]

@@BLITZKRIEG1? Weird

[@rosseverest9543]

Welldone Alex don’t be too disheartened make the best gains you can and get back to us after the racing to see how well you got on in improving ftp and in the race itself. On the upside it makes a good video! 👍

[@jacksimpson3189]

Missed these videos, please keep them coming Alex and all the best for the 3 day 👊🏻👍🏻

[@psymanj73]

Excellent personal video, Alex! Really looking forward to hearing how you get on with increasing your fitness for the 3 day event 💪 🚲

[@MisterZwifter]

Solid effort. Looking forward to seeing you at the 3 Day. Best of luck over the next few weeks, getting on top of what you've got and maximising the gains.

[@iandickson3236]

Just back from L3, brilliant Durney race today 🎉🎉

[@shoey1984]

Glad to see you back, I really need to work on my z2 base as my hr is in the 150-160 range when I’m doing threshold but I only can spare 6-8 hours a week

[@martonsoskuthy8179]

Great video as always! FTP is 75% of the average of the last minute, so skipping 15s of the beginning of the next interval means a difference of 3.75W in FTP assuming 20 W increments. Intuitively: if you add 15s, the average will be 45s of the previous interval + 15s of the next one, where the next one is 20 W higher. So the average is 1/4 of the way between the prev vs. next interval, which is 5 W higher compared to finishing without the 15s extra. But since FTP is 75% of that average, the difference is just 75% of 5W, so 3.75W.

[@1carusjohn32]

Last 5 mins of the ramp I think, multiplied by some percentage. It includes all of the seconds into the final block too I believe, so all of it counts. The loss you have probably stems from the low end as you say. If Z2 power is down at your Z2 hr then everything built above that is going to be down. Show us a 90-120 min z2 HR and the power for it, then shows the same Z2 HR and power at the end of this. Not saying this develops ultimate performance, but it gives you the platform to build it off. Genetics apart, I would think that the biggest difference between amateurs like me and pro's like yourself is the hours, and 10/12hrs a week wont hold against 30hrs. It would be interesting to know the difference between a coached 10 hour/w plan and a 30 hour just ride your bike and fit in x hours in each zone and having fun would work out.

[@andrewwright1821]

Morning Alex will you be posting your training plan for the next few weeks? If not are you doing a clip. Would love to know what sessions you incorporate to boost your fitness in such a short duration

[@DanCave]

i would guess, 80% zone two, and 20% of zone 4/5 intervals around threshold wattage.. over 8 hours + ?

[@chrismadge7292]

You are human after all, I reckon I might even be able to give you a run for your money now with your 330 something ftp. Onwards and upwards, you’ll soon be fit again. Fitness is temporary, class is permanent 😊

[@volkervoit]

Nice one as always Alex, did you do The Grade already on Zwift, curious to hear your view on it and see the difference of the result vs the ramp test

[@AlexDowsettOfficial]

That sounds like another KZbin vid 😂

[@andymiller54]

Also interested in this! I like the idea that you have an end to the grade other than just failure. It feels like just trying a really hard climb IRL - it CAN be miserable or if you have a rough idea and try some splits it can be a kind of fun way to torture yourself, you know?

[@silvercat7328]

Nice legit vid as always. Gonna push for some extra info… How much do you weigh currently? Or what is your watt’s per kilo with that FTP? Thanks in advance 😜.

[@NoelConnolly]

Very informative and you come across as a totally sound guy

[@MichaelWilliams-iv6dj]

I went on a similar holiday and all I can say is, Yikes! Saying my fitness went out the window is being charitable. Hope yours come back quickly

[@Nehpets1701G]

If you aren't an anaerobic monster, then take 75% from an all out 5 minute effort and you'll be in the ballpark.

[@carefree134]

Cracking video again Alex as always, quick question- for a taller rider (6ft2) would you recommend going with smaller cranks 172.5 or 170 instead of the standard 175 ? Thanks and keep up the great work

[@swites]

Interesting regarding 8 to 12hrs vs 20 to 30hrs. Around 80watts in this case for Alex over time.

[@OBoile]

Why aren't you using erg mode for the test? I'm pretty sure it is intended that you use it.

[@AlexDowsettOfficial]

I am 😊