CLIMBING ALPE DU ZWIFT PART DEUX - La REVENGE!

[@RyanCondon]

Thanks for watching and supporting. Please follow me on Insta if you like the cut of my jib... instagram.com/ryancondonpics?igshid=MzNlNGNkZWQ4Mg%3D%3D Ride on!

[@annefashauer6573]

I find all your videos so inspiring and you are so humble. Makes you so likeable! I have told several folks about you, hopefully you are getting more follows. I've done the Alpe three times, once solo, took 2 hours, twice in a banded group, took 1.5 hours. The social aspect helps a lot! Keep up the amazing work.

[@RyanCondon]

Wow! Thanks for that. 🙌 Congrats on doing the Alpe three times. Ven Top is next for me. Appreciate you telling people about my vids and the support. Ride on!

[@annilovessusu]

Thank you for also documenting how you beated my boyfriend (R. Huberty, his first attempt) and his friend A. Schanen! We had a lot of fun watching your video 😊

[@RyanCondon]

🤣🤪 Thank them for helping me with the content! 📽️

[@malcolmcourt7478]

Fantastic stuff. I love your videos and you beating yourself up on your Zwift rides. I don’t know if it would help, but you can add a lot of the voice over after the event but also keep some small part in the live recording of how you feel etc throughout the ride. It has to help with your targets certainly in the latter stages of the ride. Keep going buddy.😊

[@jacobkjær-j9x]

Hi Ryan. Greetings from Denmark. 😊 Great job on your attempts on Zwift. I am also a heavy rider 99 kg. I do have some advice. 1. When going for such a Big Challenge. Drink 0.5 to 0.75 liters of electrolytes/magnesium I water. Also called Zero tablets. Some in many different flavors. That will help with you on dehydrating. 2. During the race drink some water with energy. Carbo race is good or just some juice water if needed. But if you feel you are dead then it’s to late to eat a energy gel. You have to do it preemptively. I usually eat a energy bar or gel each 25-30 Kilometer if I am going for a 80+ kilometer race. 3. Your bike. I noticed that you are racing with normal shoes. And your calf’s hurt. Switch to some proper race bike shoes and get some click pedals on your bike. Or change your setup completely. Your are loosing a lot of power/ watts in the way you are sitting on your bike now. A proper race bike and sitting on a decent home trainer. The race bike does not have to be top end or good mid end bike. A aluminum frame with mechanical gear will do just fine. 4. When you are pedaling your knees goes outwards. Try to keep them true. With just new race bike shoes and click pedals I guess you could get about 20 more watts out of your efforts. With new bike and change in setup that will go up to 50 watts. I really like your videos. And keep Zwifting. 😊

[@RyanCondon]

Thanks for the tips. You'll be pleased to know I now have and use Shimano clip in shoes, made a huge difference. Good advice on the energy gels and drinks etc, I will try and take it on board. In regards to the bike itself, I'm happy with the bike I'm using as it's a means to an end and cost me enough. Thanks again for commenting. 💪

[@jacobkjær-j9x]

@@RyanCondon you are very welcome. Great with the shoes and that it has made a difference. I am in no doubt that the bike is a good setup. There is just a big difference in pedaling down and up as you do now compared to a more forward position where the legs are kicking more backwards. One last thing. Are you using bib shorts ? Then your bum will be grateful. 😊 Again I am a fan of your videos. I find them very entertaining. So keep it up. I have been Zwifting for 3 years now. And it is so much fun.

[@RR-wb4uh]

I love that you have the Jekyll and Hyde thing going with your bike. Once you’re on it, all reason seems to go out the window and it’s a total power session until you can't go anymore 🤣🤣🤣

[@RyanCondon]

Reason going out the window is the story of my life. Everyone has a plan until their tired. Thanks for watching.

[@maii.g.793]

As we say here in Spain!! BRAVO!! I’m sure next time You will blow the 90 min. can’t wait to see it!! Thanks for the vídeo!

[@RyanCondon]

Gracias mi amigo! 🙌

[@lee-cycling]

Huge effort, mate! Really well done. Taking 7 minutes off your PB is brilliant. You should be really proud of that. No doubt at all that those technical problems hampered your effort to get under 100 minutes. And doing such a big run the day before would have a big impact, too. Most people would need a few days before doing anything, let along tackling the Alpe. 💪 Few tips to consider: Standing up and surging aren't necessarily bad. The general rule is put your highest effort into the steepest parts, as that's where you get the biggest bang for buck. If you're not using clipless pedals, that will be costing you some power. They're a bit of a game changer. Some people like to spin with a high cadence, some like to grind it out slower. You can set the trainer difficulty lower in Zwift if you want to be able to spin more. It doesn't make getting up the Alpe require less power. It's more like having bigger gears on your bike. Again, really well done. That was an impressive effort, a big improvement, and another really great video. 👍

[@MrPedel]

Generally the best advice you’ll get on YT is from Lee. First rule of Zwift: Always listen to Lee 👌

[@lee-cycling]

@@MrPedel I've told Thomas a billion times not to exaggerate....

[@RyanCondon]

Top man Lee! Really appreciate the advice and I will heed the nod from Thomas as well. 😉 I need to keep the training pressure on as I've got a big run in two weeks and Zwift has been a godsend, wished I discovered it 12 months ago. I like getting up and out of the saddle to grind sometimes, gives the legs something different and helps the backside recover. 😅 Thanks for the tip on grinding the steepest bits, that makes alot of sense and never thought of it that way, also makes me feel better than surging isn't all that bad.. Youll be pleased to hear that I have also invested in some proper biking shoes and clip pedels (if that's what they're called). I'm in balls deep now 🙃 Youll see me in a Bib and shirtless soon 🤣 Thanks again for the tips, keep em coming, I'm starting to see results. Nearly got my first podium tonight after your last tip about DD course 🙌💪🏻

[@lee-cycling]

@@RyanCondon Yeah, the 100k run! Bananas! And just seen the result on Zwift for the race. Well done! You clearly held on to the front the whole way through. Another goal slayed. When I started cycling a few years ago, I had all these red lines that I swore I'd never cross, but gradually broke them all. First it was "no lycra", then "ok, the padded lycra shorts might be more comfortable, but no cycling shoes", then "alright, the shoes might be better, but definitely no cycling glasses", then "ok, they do stop the wind and bugs getting in your eyes, but 100% no fancy bike". I'm a full on cycling twat now.

[@RyanCondon]

@@lee-cycling haha this is me. I swore no outside cycling. I don't even own a bike with wheels, just my static Wattbike. Imagine that'll prob change. 😅 I've bought myself a silly Zwift cycling hat with the upturned peak, as a joke for myself to remind me not to take it too seriously. YES! Ive finally managed to keep with the front pack on Downtown Dolphin! I would have had a podium as was 2nd then 3rd into the sprint but couldn't sustain 500+ watts without passing out 😅🥴 That's one target achieved, to finally have a race and not get dropped, helped that I found a race where all the stars allinged. Thanks for the tip!

[@scottmccann4509]

brilliant effort! There's a setting on zwift which lowers the trainer difficulty (it reduces the degree changes, so you need less gear changes if that makes sense) i have mine set to halfway, i think you're on 100%. That will help you maintain a good cadence instead of going 90 then straight down to 60rpm when the hill starts after a bend. Oh and "Road to Sky" is Alp Du Zwift with a nice 10 minute warm up instead of the larger "fire and ice". Look forward to your next attempt. PS it never gets easier, you just get faster!! 💪💪

[@pdbrum48]

Iv just brought a zwift bike and been on it about 2 weeks I'm building up to do the alp du zwift and these vids do give me the nudge I need to crack on so thanks it looks horrible tho but I love the climbs so I'll try it after xmas,cheers for the vids

[@RyanCondon]

@@pdbrum48 Nice one. 🙌 Take it slow, ride at your own pace. Have fun. 🙏😀

[@LuukeyB]

Just found your channel (subbed) and am loving your Zwift & Parkrun videos! I’m on a mission to get fit through the winter and your videos are inspiring me to get off my ass! This part deux video up Alpe du Zwift was ace and am looking forward to seeing the 3rd instalment. I am going to attempt ADZ for the first time this weekend but, weighing the wrong side of 100kgs, I’m a little apprehensive!

[@RyanCondon]

Good for you. I'm pleased you found me. Good luck for your Alpe attempt, nothing to be scared of, you'll smash it!

[@kelvin7511]

Awesome effort Ryan, well done.

[@RyanCondon]

Thanks Kelvin 💪

[@paulmorrison30]

Highly entertaining and recommended 👌🏾

[@TomPhotoix]

Did my first alp yesterday thanks to your first video which spurred me on. I did it in 91 minutes, which I was happy with. I kept at 170-200watts, 60-90rpm and my heart rate didn’t go above 150bpm. That equated to about 2.2-2.8 w/kg for me. I could have pushed more, but I just wanted to finish it. Knocking 7 mins off your first attempt is huge, so don’t be disheartened you didn’t do below 100 mins. Looking forward to watching your next attempt!

[@RyanCondon]

Welldone. Good first attempt. 💪

[@TomPhotoix]

​@@RyanCondonwatching your 4 horsemen attempt as I type. Smashing it! Can't even imagine doing the alp after all those other climbs! And then even more after that. Keep up the great work, you are an inspiration for people like me!

[@RyanCondon]

Thanks Tom. I appreciate that. 👍

[@03lepavouxc1]

Really like your zwift videos, you put in such a shift! its so much harder riding indoors, I've had Zwift for a few months now and just beaten my PB up Alpe du Zwift with 57 mins 29 seconds. Looking at your style on the bike, I would aim to bring your cadence up to around 80rpm. Also I've found ditching a t shirt keeps me cooler, 2 hours before the ride I pre-load with water and squash juice and some natural salt mixed in (1ltr/hr) and eat no closer than 4 hrs to ride, which means blood is not diverted to digest food. Keep up the videos man!!

[@RyanCondon]

Thanks for the tips. Pleased you enjoy the vids. 👍

[@riancapes9330]

Hi Ryan, I just want to say thanks for all you help so far with the zwift, im new to zwift and loving every bit of it, ive watched all your videos so far and i find them really useful and inspiring, i love your journey so far and im looking forward to more of your quality content, hopefully i am able to ride along side you someday, would be awsome if you create a zwift riding group, all the best Rian.

[@RyanCondon]

Thanks Rian. I appreciate your comment. Good luck on your rides and races. 💪 I'm pleased you enjoy the vids. Ride on!

[@Howto-VR]

👍

[@runnerball9123]

Subscribed to see your third attempt and to see if a small fire does break out at some stage. I’m hoping not but with your luck who knows!

[@RyanCondon]

Some of these videos are like a juggling act. Thanks for the sub.

[@Procli74]

22:03 Have you got the 100kph achivement/badge now Ryan?

[@RyanCondon]

Yes. 🙌

[@shaunrigby1]

Great effort Ryan. I felt your pain as you got off the bike at the end. I've been there a few times.

[@RyanCondon]

Thank you! I love that feeling of a good workout and the Alpe is a good workout. :))

[@patrickflanagan317]

Awesome video mate. We all suffer on this climb when we give it all. Love ya work👍👍

[@RyanCondon]

Cheers Patrick :)

[@Victor-rg4wh]

The Ven-Top route in France should be the next challenge. I look forward to it.

[@RyanCondon]

Yep! Also got my first 100k ride planned in as well. Thanks for the watch. 🙌

[@zebeddy]

I love watching your Swift videos. Keep em coming. I am going back through your videos watching them one by one on the indoor trainer. Looking forwards to seeing your next Alp de Swift attempt. You're getting closer to that target time....or maybe you already have...I'm 3 months behind where you are now lol

[@RyanCondon]

I do need another Alpe attempt. Thanks for watching, pleased you like them.

[@zebeddy]

@@RyanCondon Really enjoying the content. As you say, if you don't surge, you'd get there quicker. Surging is just producing more lactate that you either have to slow down to wash away or, if your heart rate doesn't drop, you keep making it a lactate tolerance test. Your tactics always sound really sensible and then you start and desire takes over lol. Really look forwards to your next Alp attempt. I've just started cycling again after double hip surgery and my goal is the Alp in under an hour. My PB is 1.08 and I weight 74.7kg...almost band on the average Zwifter lol

[@RyanCondon]

@@zebeddy story of my life... Desire takes over. 😅 Good luck on your PB attempt.

[@Specidavid]

Well done. I did my first alpe du zwift last week, it's brutal. I always try to keep my cadence between 85 and 95, works best for me. Good luck next time.

[@RyanCondon]

Thanks David 🙌

[@dewidavies7995]

Great video thanks 😊

[@RyanCondon]

You’re welcome

[@KdM_BigRingBubba]

Fantastic effort - that Alpe is a monster no matter how fast you do it. The only other comment is the same as others have made - the cadence. The faster you spin, the more you work your cardiovascular system vs. your anaerobic system. I've always found that gear mashing (anything below 70 rpm) makes my legs more tired more quickly and makes me prone to knee pain. Ventop is even worse - it'll take 1.5X the duration that the Alpe does. The group ride hack sound like what you were talking about in the companion app. You need to create a group event but invite at least one other Zwifter for it to work. Then you just exit the meetup and ride on! Also - great racing with you today in Crit City!!

[@RyanCondon]

Thank you sir! Appreciate the tip, need to work on this cadence thing, really not mastered that yet. Appreciate the comment. Chuffed with the DD race today! 🙌

[@mrsosmond5188]

Ryan, I'm enjoying your channel. You make your intentions and feelings clear ❤️ it! Loud shout outs for you. Ps I reintroduced myself to ‘Soreen’ , thanking you for that 👍

[@RyanCondon]

Haha! Soreen is the best. Thanks Mrs O. That's put a smile on my face. Hope you're well. ❤️

[@nickrobinson9280]

Really entertaining video, and well done on beating your pb. 7 minutes in 2 weeks is a great result. Ride the Alpe every 2 weeks, shave 7 mins off your pb every time and you'll reach well beyond your goal. I'm a fellow wattbike user and my only tip is to spin more when you're seated. I match your cadence and gears standing up but spin much harder sitting down - 90-95 rpm in gears 1-4 on the steep inclines >6% - you'll find it lakes a huge difference in your legs. I'm 86.2kg and have done it in just under 90 mins. Great content!

[@RyanCondon]

Thanks for the comment 🙌

[@NorthernEnduranceDad]

Loved this video Ryan!!! Keep training mate!

[@markwinfield1679]

Really enjoyed this, I subscribed.

[@RyanCondon]

Top man Mark 🙌

[@marcus_velo_9970]

it looks like you need to build more strength endurance as the key to a good time is to keep the heart rate under control and push a bigger gear at 60, 70, to 80 cadence. the way to do that is to develop more power at zone 2/3 heart rate, otherwise once you're at the upper heart rate zones you've only got limited time before you go lactic (over threshold) and decline in power. that's why we do intervals to build strength/power in smaller segments and that increases your threshold so you can ride at or under it longer. if you try the zwfit ftp builder for 8 weeks and only do z2/3 on the other rides, then try alpe you'll notice a big difference, otherwise flogging yourself will only create more fatigue and no improvement. my best time is 56 minutes, big ring all the way. good luck mate.

[@RyanCondon]

Thanks for the advice 🙌

[@dewidavies7995]

On level 16 on zwift cycling 😊

[@benjaminplant3734]

Amazing effort for anyone

[@avav30311]

True warrior. You’ll get there.

[@RyanCondon]

kzbin.info/www/bejne/nGGaZZSqdtiqiKMsi=UbiEuK9FIPttxO12

[@vonbrockone]

A great effort.

[@stevedavies3283]

Inspirational ryan and fantastic video. Thats it youve done it now im gonna have to attempt it next week. Keep an eye out for fat lad versus alp du zwift. Keep smashing it ryan.

[@RyanCondon]

Go get that Alpe scalp Steve! Remember go hard or go home. 😅

[@martinstewart2403]

Brilliant effort. Thinking of having a go next week. Will be happy just to complete it. Thanks for the inspiration 👍

[@RyanCondon]

You'll complete it I'm sure! Just keep peddling... 😅

[@wallygator2471]

Ryan sez “No shit Sherlock!” I love the brutal reality and fantastic progress you have been making. I am now a subscriber…. Keep plugging away!

[@RyanCondon]

Thank you sir!

[@chrisdunn8215]

To climb the vont top mountain i think you have to wait for the France World to be on that day, thats what I had to do. Hope it makes sense and good luck 👍

[@Swummer]

First of all, congratulations on your courage and effort. Not giving up is the first piece of advice, getting to the top is always a victory and you've already made a big improvement on your second climb. The secret is to find a rhythm and stick with it, stay focused on that rhythm. Start a little below your target pace and save your energy for the end. Particularly I don't like to see the pacer robot, or my ghost self going up the mountain, it takes away my concentration and puts an obligation that can harm the rhythm. When the slope drops below 3%, try to accelerate and gain a few precious seconds there. Do not do any very strong training the day before, do something light so that your body does not completely relax. If your muscles take time to release, always start with the Tour of Fire and Ice, you will warm up and loosen your muscles for the big effort (I prefer it that way). Always stay well hydrated and maintain good ventilation in the area to avoid overheating. And don't give up, every climb no matter how difficult it is, will take you closer to your goal! I climbed the Alpe 4 times, my last climb was in 49:01 and just like you, no matter how hard it was, every time I climb, the Alpe makes me stronger for the next goal. Good luck and good work, I'll be cheering and following!

[@RyanCondon]

Wow! Thanks for taking the time to write this. I appreciate that!! My biggest challenge/negative is the rythym, cadence, RPM. Whatever it's called. I fluctuate far too much. My next attempt will be to maintain that rythym as I think that's harder than the actual climb itself. Again, thanks for the tips. I'll bare it all in mind.

[@DaemonGeek]

@@RyanCondon I personally don't like climbing out of the saddle. I think the effort is far greater that way. It may be useful at times to give your bottom a rest, but otherwise, I'd recommend staying in the saddle. Also, I agree that setting a target power (whether it is Watts, or Watt/kg) and sticking to it is the best strategy, particularly at the start of the climb. Once you get to turn 11, you can increase your power based on how you're feeling. My target is usually 2.8 to 3 W/Kg to start, increasing to 3-3.2 W/kg at turn 11. Also, I choose not to take a break when the incline lowers to 3%; I change gears to keep the power steady. But obviously YMMV.

[@RyanCondon]

@@DaemonGeek Good advice. Im in the process of trying to complete the Four Horseman so not a timed effort but still useful advice.

[@aaronkewley9749]

The routes are on a calendar cycle. Im not sure if its weekly or fortnightly. Watopia is constantly on and the choice for the other two countries changes. Have a look at the calendar on the routes screen in advance to help plan ahead the weeks rides.

[@RyanCondon]

Thanks 👌

[@dewidavies7995]

Doing a 6weeks ftp builder. On week 4 day 1.😊

[@thepixelcyclist]

Again Ryan, very well made and edited video. This effort of yours was incredible. Congratz for not giving up when you have the technical problems with your recording. One thing that worked very well for me when trying to improve my time on such long climbs in Zwift was check what was my exact average power for the whole climb and next time I did it, I would take that number and try to stay adove it by +-5 watts. It would help me so much with my pacing. Congratz for lvl10 on the descent 😁👌

[@RyanCondon]

🙌 Thank you PC! Yes, that's a very good tip. I will try and find that data. I'm assuming its on Zwift Power? I was chuffed with Level 10 as I can now purchase the Canyon Aeroad 2021 bike that I've had recommended to me. 💪🏻

[@thepixelcyclist]

@@RyanCondon yes you can find that on zwift power, Strava or even in zwift. You get to the power graph and you point to the duration of the whole climb. The power number for that duration is your avg power for AdZ

[@impezzz]

Some tips for getting a PR on AdZ (and in any zwift climbs) that any experienced zwifter know: - set trainer difficulty to off: this will not get you faster, but it will remove the complexity of managing gears, just focus on your power and cadence - keep the highest cadence that you are confortable with and stick to it (with trainer difficulty off is easy) going 65 and down will kill your legs. - stick to plannel watts, for shorter segments you could have some +10>30watts increase to give a little bit of variety and to give a litttle buffer to the final timing - every 2/3 corners just plan a goal: having some water, having a jelly bean, send out some kudos - prefer sugar directly in the water instead of complex gels for this "short" effort. alternate clean water with sugar addicted water is cheaper and will be more efficient. Ride on

[@RyanCondon]

Thanks for the advice 🙌

[@jamesmason4453]

Awesome stuff! I’ve just got a dumb trainer and giving Zwift a go next week! Thanks for the inspiration & what I believe will be an healthy addiction 😂

[@RyanCondon]

Good luck! Hope you enjoy it. 🤞

[@SwimBikeRunStu]

Great effort, never an easy one to climb. Keep it up 👌

[@RyanCondon]

Cheers! 🙌

[@ryancraig2795]

Fantastic effort! Just made my first attempt this morning. Did it in a race with a class D robopacer (it beat me by a few minutes) 1h45 including the lead-in, not sure what my time was on the Alpe itself. Looking at ZP afterwards, i see i got my first ZP podium (3rd of 4 in class D, lol).🎉

[@RyanCondon]

Fantastic Ryan! 1 hour 45 is awesome!!!

[@ryancraig2795]

@@RyanCondon thanks, Ryan. My legs are a little rubbery now, lol. I think I can do better next time, as I was a little hung over this morning, lol. Burned that off, anyway. Like you, my legs really started to fade about 2/3 of the way up. Cardio wise I was up to going harder, but the legs weren't.

[@RyanCondon]

@@ryancraig2795 I did Ven Top twice this week, that Alpe Attempt was a while back now. Trust me when I say you get better the more you practice.

[@ryancraig2795]

@@RyanCondon thanks for the reply on this older video, I appreciate it 👍

[@ewanmackenzie6777]

Ryan, you are xxxxxxx Crazy!

[@dewidavies7995]

Well done 😊, I only done this once.. with 2 failed attempts. 😊

[@RyanCondon]

As long as you did it! Thanks for watching.

[@dewidavies7995]

@@RyanCondon you managed the hardest course.

[@waynefiler]

If you want to get the 100kph award. Do it from the radio mast at the top of Epic KOM. It's steeper than the Alpe.

[@RyanCondon]

That's good advice. Thanks Wayne, I'll do it from there!

[@waynefiler]

@RyanCondon at the top, sprint from about 100m from brow and once you're heading downhill, keep the power on as long as you manage. Let gravity do the rest.. Keep it up, mate. I really enjoy your vids

[@RyanCondon]

@@waynefiler top tip. Thank you. I'll give it a go.

[@mooxima]

That climb looks brutal, im wondering what your trainer difficulty was set at, im getting ready to attempt it but not what setting to go with im 110 kg

[@RyanCondon]

I think it was on 50%. First attempt was 100%.

[@CyclingwithRuss]

Mince pie power mate! I’m coming back on zwift soon. We should do a ride up there. I’ll get you up quicker 👍🏻

[@RyanCondon]

I'm done with the Alpe for a little while. Did it again few days ago for a 3rd time. Glutton for punishment.

[@CyclingwithRuss]

@@RyanCondon I’ve sent you a message on insta matey

[@SWLW436]

Well done Ryan, your vids are great. You may find activating the coloured bar at the bottom of the screen useful. I don’t know what it’s called but it helps me maintain consistent power as shows power output in the form of colour. Keep up the good work 🎉

[@RyanCondon]

I'll try and find out what it is and how to activate it. Thanks for the tip.

[@jakesandersonsnowmancycling]

Great job Ryan! Unlucky not to hit your target but to be honest most growth comes from when you’re suffering and pushing yourself to the max so setting those targets is a great thing. And taking 7mins off your PB in 2 weeks is still excellent! Now you know about pacing better as you say you’ll shave even more time off - the Alpe is brutal if you go over the limit as there’s just nowhere to recover (as I usually do!) keep up the top content! 👌👊💪

[@RyanCondon]

As always, thanks for the support and tips Jake! Onwards and upwards 💪

[@dewidavies7995]

On level 15 on zwift cycling 😊

[@gowsa2233]

"why are you going so slow?" Had me dying

[@PinarelloVelo]

A tactic I’ve deployed in my 3 Alpe attempts so far is a simple one, any incline that hits 9% red or above, take it out the saddle. Even if you’re back down for even a few seconds before getting up again, stick to it best you can and see how you get on with it.

[@RyanCondon]

Thanks for the tip!

[@MrPedel]

7mins is huge! Congrats. And now you’ve had enough tech trouble for a lifetime so hopefully no more of that. Have you experimented with switching up your cadence? I find this helps me both mentally and physically on this climb if I alternate between grinding and spinning (but keep the watts relatively steady). Generally, my knees would crumble at the cadence you’re going, but you dont seem to have any issues with that. Negative splits make so much sense, but I have never managed to do one. I always end up going harder than I planned on the first part, and then struggling on the back half, so I’ve just surrendered to the fact that that’s my way of doing this climb 😅

[@RyanCondon]

Thanks for taking the time to write some tips Thomas. Increasing my cadence has to be the one tip I get mentioned the most on my vids and it's the one tip I struggle to stick to. I do try to start with a higher cadence but can't seem to maintain the same sort of watts I get with a lower cadence. I like grinding I suppose, spinning my legs is nice as a break but I can't seem to maintain it. I've got my trainer difficulty on 50%, maybe that's something to do with it? Im not sure. I will keep trying to work on increasing my cadence. I don't even know why I bothered lying to myself that I'm anywhere near disciplined enough to maintain a negative split, I can't do it with running, don't know why I thought I'd do it on Zwift 😅 Ven Top is next! 🙌💪🏻

[@MrPedel]

@@RyanCondon 50% is fine; I think a lot of people have it set around there. But you could jiggle it a bit and see what it does. I am still practising using a higher cadence myself; it really takes time getting the legs to be comfortable with it (I think there are training programmes for it, but I am not patient enough ti do those). If I watch my own Alpe videos back, I have definitely improved some, but I am still nowhere near the cadence that people suggest I get to. What a happy thing that there is more to learn and improve :)

[@captain1664]

I'm enjoying your videos Ryan. I would recommend limiting your power when you stand up. In this way you can use it more as a way to use some different muscles without pushing you well over threshold. This has worked well for me, and I hope that it does for you too.

[@RyanCondon]

Thanks. I do increase my gears too high. Pleased you liked the video.

[@L4Y_SP]

4hr run prep. priceless. great video tho

[@stianpollestad754]

Love the drama 😂

[@RyanCondon]

Makes it more entertaining. 😅

[@irondistance4313]

You gave 100 percent great effort, I did this 3 times last December with Edd Laveracks pacing strategy and hit 2.8 w/kg a big PB for me for just over an hour. You work a my already seen Edds video on the app but if not give it a watch

[@RyanCondon]

Thanks for the tip.

[@KristianHerner]

Your videos are inspirational. I want the zwift bug like you have, because that it is what it requires for me to stay motivated. But starting at 0 (no equipment at all, no experience) I am really trying to be aware of the cost of entry. Does anyone know if using a non-smart bike is a bad idea? I see people using spin bikes and cadence monitors, but they have to adjust resistance to increase wattage in game. Does it feel too fake? Or is it ok? I am thinking in terms of "keeping the bug/addiction". Any advice would be appreciated. I am really scared of spending tons of money and then falling of the inspiration wagon.

[@RyanCondon]

Do you know what Kristian!? I had exactly the same concern. Do I spend £2k on a bike plus all the extra nonsense needed to feel comfortable such as a fan and Apple TV to play Zwift etc... Will I still be motivated after? Well the answer is yes, best thing I have purchased for my fitness and weight loss journey. Wished I did it 12 months ago. It's not cheap but I'm pleased I did it and made the investment. If you already have a road bike then you can buy a smart trainer for it. I believe these pop up relatively cheap on website deals all the time. You really don't need a full smart bike like mine. I don't own a road bike which is why I jumped in feet first. Good luck, I hope you find the sweet spot for the motivation you need. 👌💪🏻

[@RyanCondon]

Zwift is a fantastic community, I recommend watching channels like @mrpedel @lee-cycling @ZwiftyZwifter @jakesandersonsnowmancycling and @thepixelcyclist for inspiration! Their videos are excellent and have some of the best Zwifting content Ive seen. Really helped me. Try commenting on some of their vids and they will definitely help you out! They know A LOT MORE about how to start than I do! And what they don't know isn't worth knowing. Good luck!

[@KristianHerner]

@@RyanCondon Thanks Ryan! I have been absorbing a lot of swift content lately on youtube, and I will check out more for sure! I am 48 and 110 kg, with a desk job and no bike and my only exersize is playing disc golf, which is about to hit the dark season in Sweden. But... I just found a company that rents refurbished Wattbike Atoms (the slightly older verison) for about £45 per month. That might be the perfect solution for me! Now I only need everything else! (ATV, shoes, shorts, heartrate monitor etc..)

[@Choccytube]

The only thing I would add was advice I got watching Katie Kookaburra, and that is use an electrolyte drink, but not just in one hit, over the whole ride. I have two bottles on the bike, one with just water, the other with High5 Zero in it. Haribo are good too as they give you a boost. Doing that 4 hour run the day before would have made it so hard. Next time you'll smash it.

[@RyanCondon]

Thanks 🙌

[@thomasleininger3534]

What‘s the song called?

[@RyanCondon]

Game for You - Daniel Fridell (Epidemic Sounds)

[@thomasleininger3534]

@@RyanCondon thanx bud

[@alecjohnson4630]

7 minutes off your previous time is not to be sniffed at at all that’s a bloody good effort!! There’s an ex pro called phil gaimon who does a lot of hill climbs he breaks his efforts in to thirds first 3rd easy second third steady third third hard might be worth a try

[@RyanCondon]

Thanks Alec 🙌

[@RobinCarlisle2000]

Good effort. A few days rest will make a big difference. Your cadence seems low overall which is probably making the burn worse. Over time look to increase your cadence to 75-85rpm average. As you said, surge less. Get out of the saddle on each hairpin, drop 1 or 2 gears but dont increase power too much - it's more about giving your arse a rest and utilising a few different muscles.

[@RyanCondon]

Thanks for the tips Robin. Really appreciate that! Yes, I've had Cadence mentioned to me a few times and its one I'm trying to work on. I'm a grinder and need to realise there's other ways to get up the Alpe other than sheer will. 😅 Next time I will be sub 90 mins. Thanks again.

[@RobinCarlisle2000]

@@RyanCondon best of luck with Alpe III !

[@packsa7]

For the 100kph trophy use the hand cycle. Weeeeeeeeeeee

[@RyanCondon]

Haha! Brilliant

[@johnconarty3762]

when I did Alpe Du Zwift in 83 min at 123kg I held 271w avg up the mountain. So around 2.2w/kg, if you get to where you can hold 2.2w/kg you are going to be smoking me bro!!

[@XX-is7ps]

A few misunderstandings in your video - not least of which is that “watts per kg” already accounts for weight explicitly - it’s a relative figure. So you *do* need the same w/kg (and no more) as a lighter rider. You just need to do more watts in absolute terms.

[@RyanCondon]

Every day is a school day. Thanks for watching! Ride on. 👍

[@runmvp]

Bro breathing at 145bpm like I do at 190bpm

[@RyanCondon]

Welcome to my asthmatic world of Zwift endurance riding.

[@spojce9]

i think you're trainer is really tight in terms of watts it's telling you

[@SylvMania]

75 minutes on the cards now judging by your recent form ..

[@RyanCondon]

That would be awesome. Thanks for the comment.

[@seanware4640]

I stood up and bike come off my trainer

[@danrobinson374]

You knocked 1 minute 44 seconds off your best time, that’s incredible improvement!!! Well done, you are way too hard on yourself. You will be a 95 minute man soon enough. 🚵‍♂️

[@RyanCondon]

I took 7 minutes off but who's counting? 😅🤞 Thanks for watching and the comment, I appreciate the support. 🙌