This week I’m talking Cycling Training , Workouts, Fitness & Eating Well. As always I’m also taking about everything Zwift Cycling related such as getting started, setup, accessories and how to Zwift , whilst I cycle with Cycle stage 8 of Tour De Zwift 2024.
Today I am cycling Group B we are Stage 8 Tour De Zwift Route: – 22.9KM (14.2M) Distance & 346M (1135 Feet) of elevation
I’m cycling on free energy from my solar panels & talking about everything cycling. Ask me anything.
Thanks for watching
I may use clips from the chat to make shorter videos for my channel
TIMESTAMPS:
0:00 Intro
1:00 What is Zwift?
3:24 Settling The Pace
5:23 TDZ 2024 & Best Bits of Zwift
8:30 Finding a Group to Ride at Pace
11:00 Why Ride a Bike?
13:30 Glad I Picked The Shorter Ride
15:00 Zwift News: Job Cuts & CEO Resignation
17:45 The Free Zwift Cycling Workout Plans
21:50 Is this a Zwift Rebel Route?
23:00 Spotting Sea Creatures in Zwift
25:45 Trying to get my HR down
28:00 Watopia Hilly Loop: Zwifting Then Getting Dropped
36:30 Update on my New Ribble Bike Order
40:00 My Different Bikes: MTB, Road, Endurance, Gravel
44:00 My Zwift Bike: Ridley Carbon Road Bike
47:00 My Ride Summary Eval- Accurate Data?
48:50 Some Features of my Assioma Power Pedals
53:40 Closing Thoughts Tour De Zwift 2024
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3 2 one let’s go we are live Saturday Saturday live with the BBC this is tour this rft 2024 stage eight we are finally here it feels like it’s been months and months we are into month two stage eight we are doing the uh flat eight big flat eight it’s group be
Of to’s WID it’s around about 30 plus km and only about 300 M of elevation so nothing too tax in I was going to do the bigger one which is the uh one that takes you up the volcano it’s about 54 kilometers I’m going to jump on that on Sunday so
If you on Sunday you can catch me live ask me any questions as always we’re talking with cycling Fitness diets racing sft there there’s no topic that we won’t discuss as we pedal through what Opia so you all to get to learn a a little bit about what this cycling game
Is it’s called zwift it’s an online cycling app connects your bike to a turbo trainer and this is the display you see so the watch you see on the screen is my real effort my actual par being pull out and everyone around me is a real person somewhere in the
Worldo temperature in what each cage as we start is 21° we will see what that arise to by the time we finish I reckon about 24.5 maybe 25 I have a couple of calling fans to keep me cool I’ll keep an eye on the chat for any
Questions and the topics that we talk about today I’ll do chapters so if you’re watching the replay you can check out the chapters below and jump to the topic that you want we’ll probably talk about drafting powerups I’m going to do an overall summary more like review what I thought of Tois with
2024 and of course any other questions it is getting already my fans are on timers but I need it now computer turn on gym fan computer turn on gym fan right here we go oh yes one important thing to have when you
Are ZF in is a fan or two and a towel to Mule the sweat how you all doing on a Saturday in February here in the UK it’s been dreary Grace guys I am as always soing on 100% green energy generated with my solar panels the green British cyc list let’s
Go so I’m probably going to maintain he so about zone two into zone three the entire ride been taking it easy or week you know sometimes work takes priority or other things in life but one thing I love about cying it’s always there you know metaphorically and physically you know
This turbo train is always set up if I’m feeling low though if I’m feeling to got a load of energy whatever I can just come into this room and jump on the bike and the bike is my happy place right so what power will we get first time round draft
Arrowo so the Arrow when I follow off will give me a arrow boost for about 15 seconds perfect BR your racing but this is the group ride everyone here you can ride at their own pace some people like to race it Saturdays I like to get a nice distance
Riding I don’t need to go crazy heart rate is about 149 that should settle down in a bit to about 138 to 143 nice and comfortable I’m looking forward to Fan 2 kicking in you’ll know when it does you’ll see my reaction when the fan kicks
In it’s du in the next couple of minutes see if you can see if you can notice so I have now completed well when I finish this ride all of the stages I’ve told this with to be fair I thought I’d missed stage one but there
Are the chance to do the replays or the catch-ups any stages that you’ve missed this tour finishes tomorrow which is the 11th of Feb 2024 but all through the week they’re doing reruns of the stages so if it turns out I have missed stage one I can always jump on through the
Weight get it finished cuz what do we like virtual badges we don’t need no virtual badges yes we do all right get into a rhythm and the good thing about this is it does give you a chance to explore all of the different routes you may not have
Decided to pick if you was just riding it can introduce you to group rides once in those group rid you can learn some techniques we’ll talk a little bit little bit about zwift I haven’t looked at any news feeds but there is some big news about more
Job cuts at drift so I’d like to talk a little bit about what I thought about with when I first found it 3 and a half years ago any changes that I’ve seen during that time and of course what I think the impact will be of those uh lent job cut
Announce announcements will it affect anything to do with the game and of course I hope the people who have or all losing their jobs are able to uh find a new job pretty soon Rift not the time to be uh facing redundancies oh and I’m going to have a
Moment about my bike my latest bike order from Ribble I’m actually riding a river bike in game they’ve messed up a order that kind of big time I’m really annoyed I’m going to talk about that I’ll just give the facts on my opinions my honest opinions always my Hest
Opinions I don’t get paid for any of this don’t have any endorsements or sponsorships this is just my genuine opinions and experiences is getting hot 22 and 1 half de already do a few ride on what I’m looking for now is a a nice bunch bunch of rers traveling at my pace
And we can we can Pace this ride all the way in and it looks as if this might be the group if I check the whats per kilogram on the right hand side of the screen they all seem to be doing about the same as me so after this mini
Gradient we’ll have a look see if they’re still sticking at his pace and we probably swap who’s in front do some rotations it’s like an unspoken rule did you pass it oh yes f to has kicked in it’s like a bite gasm when it kicks
In kind of fallen off draft a bit so let’s jump onto the back of these guys it’s a lot of green in this I did want more blue so we we get around this corner it flattens out a bit coming like almost like an open Canyon section see
If you can see the dinosaur relics and what looks like a superhero Hideout or a villain’s L legs are feeling a little bit heavy but we’re 10 minutes in I will get warmed up in about another 5 minutes we get the conversation going Saturday I mean I could be lounging about in the pob even though I don’t drink but you know what I mean wasting
The uh Saturday around doing nothing too productive to want to jump on a bike and be body productive you can see it’s flattened out a bit there I’m just taking the pull of the screw we might end up ping taken onto the back of that group in
Front end up forming an even bigger Blop start to feel uh a little bit cooler now we’re 12 minutes in heart rate 155 is higher than I want it to be but we’re settle soon hopefully before we get to the uh sections where we’re doing some elevation climbing bit of hydration thank you for joining we’ got
Someone else join the live feel free to ask a question pop it in the chat we’re doing live questions as always oh so I was half tempted to do the 55 km one and right now 8 km in and leg still feeling heavy I’m looking at the remaining kilometers 23 left I’m
Like this was the right Decision so to with news obviously I’m going here say retelling news that’s been in my news Fe this week on videos that I’ve watched cycling weekly so zwift have announced more job Cuts one of the co- CEOs has also stepped down I think he was the one who
Was brought over from the Amazon team Eric M still stays I like Eric I do like his vision obviously Eric was the guy to initially uh Fund zft in its initial development and there a reason why we have this platform today where it is how it is so obviously during lockdown apps
Such as zift Pelon anything that was from home and fitness saw amazing growth everyone taking up memberships and whatnot so when they first saw that growth a couple years ago obviously they started taking on more staff to develop the platform to facilitate all us new members coming on board they did have
Some Cuts actually after their first dropping profits when we lock down first closed I thought that would have been it I think they had about 20% worth of cuts which is quite big and I think they’ve done a similar amount this time maybe a little bit less
It’s just a shame I mean I know they had some really ambitious ideas personally I think some of those plans for development are a bit ambitious over ambitious they definitely go outside of what I want from myft app I want to ride I want to get fit I want to do the
Things what I’m doing now group rides have the social side of it I’m not interested in having to pay additional subscriptions for additional Services I’m happy with the package that I’ve got so you get obviously access to the drift app £12.99 a month 15 or $15 a month they’ve introduced a new thing
Where you can buy a Year’s annual subscription you get about one or two months discount I should really look into that one you also get workouts you can do training plans that’s all I need really I think I really do enjoy the training plans I know if youve if you’re paying
For professional coaching service you probably think it’s not that great right but for someone who’s never done it before who’s new to know fairly new to recycling absolutely new to cycling training workouts and Fitness in cycling I think it’s great so if you are on with or you thinking about it and you
Want to get fitter I would absolutely recommend doing the workouts and the training plans I’ve done them multiple times SCP Builder was a good one there’s some race specific training plans yeah so other things that they add on like the zift play button I’ve got the companion app on my phone which is
Just here called it my cockpig I can control everything I’ve also got a mini keyboard so I don’t need a play controller for steering but I know replicates IRL cycling quite good quite closely actually but I don’t need to pretend I’m steering it doesn’t yeah it’s not adding to what I’m
Here for I mean I do like the game of for experience but Fitness all of these works I’m putting out my heart rate at 147 that’s my real heart rate it’s not a simulation and that’s me is worth the subscription right going to try and get
My heart way down a bit it’s climbing and we’re going downhill well I’m trying not to go in front here got a a a small climb coming up after we pass this water section and I can’t quite tell this is the route I’ve done before or if it’s one of the new Rebel
Routes let we find out no one knows you know watching live I’m going to try and work and get my heart right Now oh I didn’t start the Garment only 20 minutes late it’s mainly for draw recording to be fair So I’m trying hard to get this heart rate down Yes as you can see there’s quite quite a bunch of us here we’re all happy to ride it this pace which is about 2 to 2.2 watts per kgr so for me that’s somewhere between 150 and 180 Watts traveling at 37 KP 13 km down 18 and 1 12 km to go and most of the elevation for this ride is yet to come I’m thinking it might be the volcano if it’s about 250 300 this is like a warm-up prep before we do the real work the heart rate doesn’t want to drop below 155 so the benefits of us roing in this group we all shield from the wind it’s a draft effect got to remember to fire off my
Arrow before we get to the uh gate so we can get a new power off and if you look carefully in the background the graphics you’ll see an assortments of different sea creatures swimming around in the background let us know what you spot oh Dolphins there’s a massive whale to the
Right shipwreck to the left you can absolutely go sight scene thft animal and sine Bingo ni climbing still is little climb coming up do my arrow here to get some benefit leaving me okay we are 15 km in feeling relatively good little bit concerned my heart rate so high
But talking doesn’t help you know it’s live I’ve got to talk haven’t I so we’ll be collecting a new power up in about another 400 m place your bets would it be a feather Arrow XP or draft here we go maybe it is Arrow so we are going to be coming to
Some climbs as you start to head towards the hills and there’s the volcano in the background hly Loop This is a nice bunch a very nice Pace it’s exactly what you want when you are looking you just put some base base base in your training 3% gradient so the turb trainer starts adjus in as the heels the gradient changes making the resistance more difficult simulating the real
World conditions effects of riding a bike of a 3% gradient the only thing you don’t get is the wind hence I’ve got my fans keeping me Co in the gang they’re falling off from this group about to get dropped A this looks new don’t never going this way before back with them bit of effort we’re travel a lot faster and easier in a group than on your own so sometimes it’s worth putting an effort in just to jump on board again now we can recover we’ll try to
And up ahead you’ll see the climb portal the Z climb portal which is a really nice feature it’s just sections for just going up hill you’ll see to the front but to the right and it rotates different hill climbs and it’s a hill simulation real Hills all around the world including the
The the hills in in zwift and it’s riding Hills which is what’s going to make you get stronger and faster oh there goes my full from my lip ring put it safe we’re inside the volcano must wa so hot Little bit cover on this little downhill bit and I’m grateful that we’re going to go right rather than left left is straight on up the volcano climb not really feeling that Today 19.5 km down 12 km left so we get some energy it’s in this Bottle so thank you for joining if you’re not already subscribed please hit the Subscribe button like the video watch some of my other videos share and tell me what you think about what I’m doing you have any questions I love the questions I’m here for the questions let me talk about cycling and Zwift yes I was hoping to get the heart rate under 150 and start talking again should we talk about the bike so here’s the Ribble I order the bike pretty much identical to this one and it canceled my order it is so frustrating I was expecting delivery February
Which is February now had an email about a week ago two weeks ago actually they’re really slow getting back to me typically I send an email five or six days later they email back and I’m being very cordial and chill about it I genuinely believe it’s a mistake on their part
I’ve done everything I should I’ve ordered it correctly on the Ribble website I even spoke to their video chat which is actually one of their good features they always have live chat available so I spoke to someone there just to make sure I was doing it all right up loaded
My cycle to work vou chair I’ve done everything sat there waiting they send an email saying something’s missing I respond back they tell me oh okay that’s our mistake it’s all good then a week later you get enough remail asking for the same thing so I think
Somewhere in that process the left hand doesn’t seem to be talking to the right hand which is easily solvable they can take my issue look at how it occurred maybe put some changes in place so it doesn’t happen again in the meantime my so to work payments have been coming out of my
Salary yet I’ve got no bike and no order pending so I’ve got a total of 25,000 potential voucher value for a bike and it feels as if I’m begging this company to take my money give me a bike all of the free promotion that I give them pretty much every video’s got
Ribbon endurance tagged in it CU I love the bike just not really not really loving the experience but hopefully they can sorted out they can turn a dissatisfied customer into a satisfied customer who then genuinely start singing praises again about how it was handled we will
See so at the moment my part two to my Ribble endurance review which is the unboxing and the setup it’s un hold I’m not going to promote a positive video If My overall experience wasn’t positive I’d need to redo it maybe that’s what I need my experience is on the Ribble endurance 12
Months in I think I’ll wait till the summer though not much opportunity to ride that bike outside at the moment need to grab a bike or mountain bike so I’m lucky that I’ve got a quite a selection of bikes to ride I’ve got a couple of m bikes hard tail duw
Suspension draw suspension l a lot to take places like canic Chase any of the wells um Trails then my hard tail which is a scar 29er I mean you can ride it anywhere but I don’t really favor that one at kanuk can more technical lots of tight turns I
Think I I prefer the 26 26 wheels and the jaw suspension obviously you lose some some power going up the hills but I’m only grinding up the hills looking forward for the downhill sections and of course but we up the hill there’s this one section of pet
Chase so there’s two sides there’s one side called follow the dog and another side called the monkey Trail it’s like a section in between the monkey Trail and follow the dog it’s where I think it’s called Moors bridge where the train track goes across and
There used to be a guy who used to stand there working for the rail company ra track maybe just to watch to make sure the hope got over safely cuz it was uh non barrier Crossing but they built a bridge put that PO chap out of the job hopefully he got relocated
Somewhere else anyway up from there there’s a there’s a hillt it’s quite steep I don’t know how steep it is it’s probably about 15 15% gradient maybe 12 maybe it Peaks at about 50 it’s not crazy steep but it’s just constant it goes on for
Possibly 3 to 400 m let go with 350 and I call it heart attack Hill just cuz it’s just constant being on a 29er rather than 26 in Wheels we obviously going to roll up that hill a lot easier bigger rotation I don’t know the signs behind it but it makes sense
Doesn’t it the bigger the wheel the easier it is to go up obviously gears are going to take it look I’ve lost all my rers what’s going on 7 km in they’ve disappeared people behind me people in front they’ve all kind of split off there are climbs coming so I’m not
Too bothered I think there’s climbs I thought there was more elevation let’s just check oh no we’re good 89 we’ve done all the elevation there is nice and flat should really jump on with this other group then or stay with the two that’s with me hopefully pick up some stragglers along the
Way I don’t mind too much now that my heart rate was stuck in 150s I was thinking I’m going to G another 10 15 on whatever hill we have to climb Instead This last 7 km we can Breeze it in nice and easy spoke about my mountain bikes the
29 out I like that one it’s nice uh Slimmer tires we got some like rocket runs on there so decent amount of tread for the trails but not too nobbly so if I wanted to ride it on the roads I could and I sometimes do well before I had the road boxs I
Would very very rarely now and then have a selection of Road bot there this one that I’m on here now which is a full carbon Ridley caliper brakes standard it’s pretty all standard Shimano tagra and someone who’s absolutely not a pro cyclist an avid Enthusiast I do love the 105
But can notice it does feel smoother changing gears but it’s not to say with nothing that isn’t smooth about the tagra shifting keep your chain looped maintain a healthy cassette check his sprockets you know all of those things little K your clean if it’s outside keep it
Looped it’s all going to make you a bike run smoother if you drive a car treat it like you drive treat it like you treat your car assuming you treat your car decently you know obviously bikes don’t have anot but the things you do to your bike throughout the year to maintain a
Constant mot right are these uh a new set of people or did I somehow jump in Front so these are all new so I have a little trick when you’re group riding to make sure you keep an eye on the RS that are with you always do the group r on until you’ve done everyone in your group so if you ever come to another
Group or group comes ahead of you and you aren’t sure if that’s a faster group or a slower group or whether you’re going to stick with this group you can press the little ride on button that does the ride on around if you get new thumbs up you with new people if there’s
No new thumbs up you with the same people which you’ve already given them a ride on right so these are all new so yeah this one’s 10 speed three at the front two at the back my cassette I’m rocking 11:36 so 11 sprockets on the
Smallest ring at the back and 36 at the biggest the biggest is your easiest one so you think about being first gear is your biggest spring at the top of the bike and the bottom one number 10 for the uh smallest Cog and that’ll be the most difficult so really hard to Pedal
In your smallest one and really easy in your highest one right now I think I’m probably about Midway yeah big swing at the Front and I think I’m in four or five at the back this should make 25th gear we just count 1 to 10 so 5 km it’s been nice ride I have definitely worked harder than a wanted2 heart rate has been a nice up there in the 150 so that’s a nice bit of
Conditioning done better than if I was at say 136 to 140 really good workout can’t work out my real calories because I started the ging 20 minutes late but the G’s on 27 minutes and it says I’m on 300 calories so I’ll probably end up this
Live on about 650 now the zft app will tell me my total calories at the end but I always find it’s not as accurate as the Garment in terms of the calculation and a lot to go by gar doesn’t matter what you go by as long as you
Consistent so I’ve got multiple apps that track my metrics I have stra I do have to strave premium you get some extra metrics from your data that you feed into it so my drift app is automatically connected to straa so it feeds in heart rate power
Cadence all of that stuff but if you don’t have the premium you only get those basic metrics with the premium you get a few more data fields featuring terate so these pedals will give you my left right balance it will tell me how much more my power on the left pedal to the
Right pedal right now it’s 52 48 52 left 48 right that’s going to fluctuate because I’m not a machine I just sometimes sound like I’m machine but the garer oh I love it some my power pedals by ASO give me a ton of metrics data and I love data
Analyzing where my riding is see my power curve I can also look at my uh platform set on the pedals but what I love about it the most is you can actually see where your paries within the whole I guess uh par a circle breaks down into quadrants now we
Will do a SE a session a live session where we talk about my power pedals power insulin and pedal stroke not because I’m an expert because I’m absolutely not all of these things are just my experiences and what works for me but I I’ll pull up some of my data that g in
Puts out not just heart R power we look at some of the p data from one of these rides and I’ll show you how every like Split Second I’ve got all the data that shows me respiration rate heart rate speed from outside it also takes in the wind and the ambient
Temperature like about the pedals is it will show me if you think of a clock so from 12:00 down to fre O club yeah so every 15 minutes it’s like a a quadrant within the uh PED in circle and the circle is like push kick straight and pull not necessarily in that
Order so your power comes on the downstroke so you think of that first quadrant from 12:00 to about 3:00 on the clock that’s where your power starts although it’s just before so it probably starts at about 1:00 as the stroke comes to the top of the pedal you’re pushing
Round but the best thing about clipless pedals and clipless pedals is a bit of a funny one these are called clipless pedals but you do clip in anyway so as you come back around to the other half of the stroke on the pull part so the Bottom’s
Going to be like a scrape pull kick and push so one that pull part as you’re rotating your leg round what being Clicks in your pedals does is it means you’re also maximizing on that return as well so you still getting some power from that turn so your actual pedal stroke where
Your power comes is going to beIN that first quadrant not exactly there’s a range and there is some science or some techy bits between that but you can really fine tune and maximize make sure you’re getting the most of your power efficiency I think if your P stroke was starting later than
12:00 you know in the pedal stroke not the time you start your workout then you’re definitely lacking somewhere and You’ need to uh do some work on your pedal stroke well I learned most of this from watching videos like GP llama for example smart turbo trainers and of course doing as with
Work loates and the training plans we have a few sessions in there where you literally have like a short half hour 40 minute workout pick a route and you do pedaling drills so we talk about some of that in one of the live streams in the
Week if that’s your thing tune in if you subscribe you’ll get a notification I tend to post the link ready for the uh live stream late morning morning early afternoon so you’ll always get not notified and of course when I put out new videos shorts and longer form you there
Ready to watch them and like subscribe and share so nearly 1 hour in we could technically finish this and start the shorter race the sh of gr ride but we won’t we’re not going to overdo it coming into the last mile let’s give some of these guys a ride on thank you
For the ride guys see my heart rate is still in that 150 rate zone through a desert I’m so glad this was a flat a flat route I think the fact that I’ve only done a few rides this week means that my body wasn’t as warmed up and
Primed for the effort I mean still manageable don’t get me wrong I’m not wimping out but if I had done my three or four rides through the week this Ro would be a lot easier and I think my heart rate would have been in the uh mid 40s mid
140s would you f wat Sprint I’m not sure I’ve got it in me we see before we get to the end of this ride coming into the last 1 kilometer as always if there are any questions you’d like to ask anything You’ like to comment on critique criticize have a moan
About leave a comment in the video or any of my other videos you can follow me on Twitter black culis floral with an s on the end and this has been to his Rift 2024 this is stage eight group be the medium length ride which is pretty much all flat so we’ve done
108 M of elevations nothing really 32 is kilom part R’s been more or less stuck at about 153 55 we’ll see what the average is like in 600 M I think I would have burnt somewhere in the region of 650 to 700 calor which is pretty typical for a ride that lasts
About an hour going out about this effort this is equivalent to an evening meal So yeah so summary T this Rift 2024 I always enjoy these group rids and the group events I love collecting XP all of the uh bonus things you can win jerseys cap socks Etc BS occasionally I think it’s dragged on a bit long now seems as if it’s been going
On for for months and months but we’re about to finish to 2024 this is my fourth one 3 and a half years sing in drift got a new root badge that be lots of XP big flat eight was a big flat big fat great okay you go5 average wats I’ve
Unlocked more freebies virtual virtual goodies that’s what we love virtual freebies naturally I’m going to wrap this up to 32 km we have to end on an even kilometer not just for the additional 20 XP points moving you closer towards each new level currently level 52 so
Yeah to with seemed like it been on for ages this year but I’m glad to have finished it another badge tick off what I’m looking looking forward to though is to of watopia which is even better yeah more exciting and they do double XP so it
Makes you really want to get on the bike and and ride and not just ride the roots once but ride them again for the sake of the extra XP especially if you’re starting off on your zith journey and you want to level up get yourself a particular bike
Unlock certain routes that aren’t open when you first start absolutely jump on these events like to Swift Tob atopia take the double XP wherever you get it a lot of the times they also double the length of the powerups and it’s just fun and you can race them if
You want some people do choose to race those I mean I’m not sure if it’s really a race if no one else in the ride knows it’s a race but set your own personal goals ride your own personal ride and best of all have fun so thanks for
Watching I’m going to spin down for about another five minutes as always keep it fun stay positive and try and encourage someone to jump on a bike for the first time or reignite their love of cycling whether it’s indoors or Outdoors Outdoors is better if you’re in the
Fresh air you can see the scenery you can also stop for a tea coffee here whatever you want but yeah keep heart healthy fill the lungs with fresh air and best of all stay positive thanks for watching see you later some point 35 km actually right