Zwift Run Academy Unofficial 5K Champs

Zwift Run Academy Unofficial 5K Champs - My Race in Adios Pro

Рет қаралды 12,089

Күн бұрын

Zwift has been running a "Run Academy" where you had to do 8 workouts and 2 group runs or races in order to graduate.
9th December 2020 was the last day of the academy and to mark the occassion Zwift staged an (unofficial !) 5K championships.
I decided to take part in my adidas Adizero Adios Pro shoes which were the very same ones given to all our run "avatars" in the game. This was going to be my hardest run by some way since my right leg calf tear in September. So, with caution, was keen to see where my fitness (or lack of!) is and indeed could my leg hold up.
I provide a commentary of my run over the game view I get in Zwift during the run.
Subscriber count at time of upload: 1159
#ZwiftAcademy #AdiosPro #ZwiftRun

Пікірлер: 48

@patrickbarks997 Жыл бұрын

Great video and introduction to what it is like to run with zwift

@TimGrose Жыл бұрын

Thanks. I haven't used Zwift as much I had been in the last year but so handy to have it if don't want to and/or can't run outside.

@mikestevenson1334 Жыл бұрын

Your average HR for a 5k is super impressive! Your fitness must be incredible =]

@TimGrose Жыл бұрын

Well I would like to think so LOL but the reality is that I am now 56 and my max HR these days is pretty low - not got it to even 160 for a while so any "all out" 5K is only likely to average in the high 140s. When I was younger (28) my max HR was 193 but I could run 5K a lot quicker then.

@Peakabike 3 жыл бұрын

Thanks for the video, first time I see a running race on Zwift and if anything it's easier to keep track of things than for a cycling race where the positions change constantly. Too bad I don't have a nice setup like yours...Good to see your calf is back to normal after pretty badly damaged and bandaged for so long. Happened to me in 2016 and it too me months to "trust" it again.

@TimGrose 3 жыл бұрын

Thanks. Can’t say it is back to normal yet but at least can do some running again. To run on Zwift the minimum is access to a treadmill say at a gym, something like an iPad to run Zwift and a foot pod for speed. I used to do that before got my own treadmill. Running races is often fairly processional so kind of like in Zwift where might take a few minutes just to advance a place or two but does help make treadmill running fun.

@BrandonM 4 ай бұрын

Training for the Army and here i am struggling at 10.5kp/h at 175+bpm, insane to see you with such a low heart rate going so fast.

@TimGrose 3 ай бұрын

Thanks and good luck. TBF my low HR is largely as am now 57 and so my theoretical (and actual) max is now in the low 160s.

@josephgonzalez_ 3 жыл бұрын

Decent enough pace after such a long lay off. Looks like the cycling helped!

@TimGrose 3 жыл бұрын

Yeah wasn't bad and don't feel too bad today. Leg still feels very stiff though but at least am able to feel am sort of now able to train while running as opposed to just stretching the leg as it were. Good run at Goodwood 10K I see despite the laces. I try now to double knot mine and thread the excess back under so it comes loose hopefully won't need to stop - been there myself!

@josephgonzalez_ 3 жыл бұрын

@@TimGrose yeah cheers Tim. Rookie error on my part- first time my laces came untied. I was tempted to continue running but found the Vaporflys were just too loose without the laces properly done up. Also because of the plantar issue I haven’t really been able to push the workouts as much as I’d have liked so I went into it on mostly tempo runs and only some intervals. Feet hurt more after intervals! Went to the chiropractor on Tuesday and hopefully it helped.

@cicirunner 7 ай бұрын

Are there any competitive run events on Zwift? Also, most events are 3-4 miles. Are there any half marathon events or long stuff?

@TimGrose 7 ай бұрын

There are sometimes. Just need to keep an eye on the Zwift events on the app or website.

@garyalcorn3831 Жыл бұрын

15kph on my treadmill is like a full blown sprint for me how u build up to do this kind of speed been doing 5k at 11.5kph few times a week

@TimGrose Жыл бұрын

11.5 kph is still a very good pace and most of my normal everyday runs would be around that. Some days after a warm up, try say running intervals of one minute faster (even 15 kph if you can) and rest for maybe 2 mins and start at about 6 intervals.

@garyalcorn3831 Жыл бұрын

@@TimGrose brilliant thanks for feedback I got an army pti instructor course one of the tests is 2km run in under 8.30 worked it out on treadmill to get under that need to be going 14kph I need to really get my speed up done a 5km tonight my heart rate at the end of it was 181bpm I do lot of weight training , swim, cycle and boxing so fit in that sense just my running is poor and I don’t know what to do need your help

@garyalcorn3831 Жыл бұрын

Am 39 year old btw lol

@Hadanar 3 жыл бұрын

Solid effort, Tim. I am not sure where you wanted to be in Dec, but for me that kind of pace over 5K is great given that you had a legit calf tear only a few months ago. Do you plan on resuming your sub-60 400 goal in '21?

@TimGrose 3 жыл бұрын

I may well have another go yes. Just need to fully recover first and see where that takes me and indeed what the competitive landscape is by then. I have got a place in the London Marathon next Oct but will need to decide early summer if want to go that way.

@Hadanar 3 жыл бұрын

@@TimGrose Hi Tim. I followed up in another thread with a question. Interested to hear your thoughts so reposting here in case you missed it. Totally understand if you can't get around to responding, though. Thanks in advance! Question re spikes. I am predominantly a heel striker. Recently I took a video to assess my form from 8:30 min/mi through 4:45 min/mi. My GoPro framing was not ideal to capture the foot strike perfectly but it appears like below 6 min/mi, I transition to something like a very quick heel-to-midfoot strike (may even be midfoot alone, but tough to say since my toes are still upward-pointing just before I hit the ground). My lean looks good and my foot and knee alignment looks OK so I don't think I'm over-striding (doesn't feel that way either and 4:45/mi feel solid). In your opinion, does that kind of stride prohibit the efficiency a runner gains by using spikes? Spikes will by nature want to push the runner onto their forefoot, right? I use Streak LT 4s (and adios 4s) for very speedy track stuff and they feel great. Do you see any issues there? Thanks!

@NeillyVille 3 жыл бұрын

Great to see you running back again, Tim! Did you buy the SL20.2? As I think you liked the first version? I got the SL20 on Monday for £60 and already have 50km on them and I must say they are a fast shoe! What a bargain indeed!

@TimGrose 3 жыл бұрын

I haven’t yet. On reflection, I really need longer than the biggest UK 12.5 adidas do in all their shoes and although could run in the original SL20 it wasn’t ideal. So am thinking am liking the Endorphin Speed and got 2 pairs of them and another of the Turbo 2 which both fit better and liked bit better as a result. Fortunately the Adios Pro come up bit longer than the SL20. So probably need to take a stand and keep pushing for bigger sizes like their competitors offer me!

@creativechimp03 2 жыл бұрын

This looks fun Tim. Think I want to get this setup at home, what do you use the runpod on the laces or the NPE Runn sensor? How do you manage speed in the app, if you want to do say a workout does the app tell you what to set the treadmill too (I.e interrvals). Also, how does grads play into, does the app again tell you to set a certain grad and how does it determine if some people are doing it properly, or are course flat? Great result with that time, well done!

@TimGrose 2 жыл бұрын

The speed that Zwift gets actually comes direct from my Technogym MYRUN treadmill so no need for a foot pod or the NPE Runn. Otherwise I probably would use a Stryd foot pod albeit not cheap and may need calibration to best match the treadmill speed. Mostly you just run on the flat in these races/events.

@creativechimp03 2 жыл бұрын

@@TimGrose oh that’s great that the treadmill is hooked in. Mine is actually an older NordicTrak so I’m thinking perhaps the NPE sensor might work ok which seems to get better reviews that the runpod, I’ll get one ordered. I saw the Stryd but as you put it, it’s quite a lot and I’m unsure if I’ll like it yet. Thanks again.

@bettstp 3 жыл бұрын

Looks like a lot of fun, especially over winter. Do you need a special treadmill to do this or any one will do? And how do you sort out if the speed is correct on it, I know from my times at the gym that treadmills can vary widely from what they claim the speed is on the machine

@TimGrose 3 жыл бұрын

My one is “smart” in that the speed of the treadmill (right or wrong) is conveyed direct to Zwift over Bluetooth. Most treadmills aren’t so you can then use a foot pod which will measure your speed and convey that to Zwift. As such any treadmill will do. Yeah treadmills can vary for sure. I did a few videos comparing mine to outdoors and seemed near enough. There is also a calibration procedure for foot pods in Zwift so you can get the treadmill reported speed and the foot pod one aligned as much as possible which generally makes things a lot easier if the two are similar.

@richardnolan7876 Жыл бұрын

Great video. I'm thinking of setting up zwift in my own house too. What treadmill are you using?

@TimGrose Жыл бұрын

Thanks! It is a Technogym MYRUN.

@richardnolan7876 Жыл бұрын

@@TimGrose thanks very much. Appreciate it 👍

@Formerly-known-as-Steve 3 жыл бұрын

Fun video, I’m waiting for a future of a heads up display (for use running outside) and foot pod combo... hoping for a little advice lfrom you. I’m taking about 2 weeks off due to an ankle tendon niggle, I was running pretty much everyday before 45/50 mile weeks. When I start again I’ll run easy but wondering how many days / miles and how quickly to build back up , does the 10% rule hold true or will my body “remember” running that amount mileage so I can ramp up quicker? Cheers

@TimGrose 3 жыл бұрын

Yes who knows what new gadgets there will be in the future. Your comeback sounds fairly similar to me. I was initially doing more biking on Zwift and some very easy run/walk sessions - not really for training but more to get some blood flow in the legs. I would probably start back around 4 days a week and 20-25 miles and if you feel OK then ease back to your previous level over the next month or so. Assuming over the injury then yeah the body ought to adapt after a few weeks. I did just under 40 miles last week and that's enough for me at the moment I think. Big difference is that am not doing much over about an hour so aren't getting the long Sunday run mileage boost. I might try if can get to a 10 mile run this weekend. Also suggest keep things mainly easy initially.

@paulcain1285 3 жыл бұрын

My Noble treadmill (ordered 20th Oct) delayed again until January 21. Really missing the chance to run on Zwift especially with no pavements or street lights having to drive to a safe location to run in the week. Thinking of renting a machine or opting for a Nordictrack instead.

@TimGrose 3 жыл бұрын

Ah that’s frustrating. I used to go to a gym before I got my own treadmill and run Zwift on an iPad with a foot pod such as a Stryd for speed & cadence. Is that an option for you?

@paulcain1285 3 жыл бұрын

@@TimGrose hi yeah I’ve got a Stryd but not keen on gyms right now. Think I’ll have to wait. Off work from 18th Dec until Jam so should be able to get outside more.

@TimGrose 3 жыл бұрын

@@paulcain1285 Yeah know what you mean. I am a still a member (for now!) and my wife goes swimming regularly when not in total lockdown but you have to book up to use anything which isn't quite the same as just hopping on when you can. As much as I like Zwift, prefer outdoors more - well if light and not raining!