Backing up your Zwift custom workouts

I’d created a number of Zwift workouts and wanted an easy way to make sure they were automatically backed up by having the folder within Dropbox.

Turns out this is really easy.

Firstly MOVE the whole Workouts directory in Zwift to Dropbox and then from an admin command prompt simply use this command:

mklink /J C:\Users\USER\Documents\Zwift\Workouts “C:\Users\USER\Dropbox\zwift backup\Workouts”

Where the Workouts Directory in Dropbox existed and then one in Zwift DIDN’T EXIST.

Don’t lose sight of the big picture.

I recently did some professional sales negotiation training, where they talked about moving difficult negotiations up from the micro to the macro level.
Tonight I was walking back from an evening meal and I started to think how this could be applied to the amateur/semi serious athlete, and the answer was surprisingly simple.
All too often we focus on our performance vs yesterday, last weekend or last month especially if we under perform. If we do this we are dragged down to the micro level and normally end up disappointed with our performances.
A perfect example of this is using the Etape Du Dales I rode on Sunday 15th May 2016. I had trained hard for the event but woke up on Friday 13th (unlucky for me!) with a sore throat and the onset of a cold. This obviously affected my performance on the day and initially I was disappointed with my overall ride time. However this was looking at the micro level.

EDD Buttertubs
Taking a step back and looking at the bigger picture (the macro level) then I had made great progress.
Some examples from Sunday 15th May when I was ill with a cold. The Fleet Moss climb I posted a time of 14:53, however in 2014 my time was 25:07. The Buttertubs climb from Hawes I posted a time of 24:26 compared to a PB of 34:02 last year

So my message is very clear, don’t worry or concentrate on the micro day to day improvements you make, more think long term and compare the macro improvements that you have made.
We all have bad days and good days, but look back over the longer term and I hope you’ll find you are improving, despite “micro” set backs.

EDD Halton Gill

Strava estimated power vs real

I’ve always wondered if the Strava estimated power was close to real power. So on a couple of specific segments I’ve run my phone using Strava and my Garmin using a power meter so that I can compare.

You can see from the screenshots below the differences.

In summary for smaller segments it was within 5%, drifing out to 13% on a 20 minute section, so you would assume it would drift further out for a full ride, something I will try in the near future. Interesting side note that the phone often gave me a second quicker time….

  Segment time Real Power Estimated Power Difference
Langbar Reverse 20:55 246 214 -13%
Roker Lane 02:30 367 356 -3%
Crekeld Lane 05:41 299 288 -4%

Langbar Reverse

lang_est lang_real

Roker Lane

roker_real roker_est

Creskeld Lane

creskeld_est creskeld_real

Coast to Coast in a Day 2014 Training

About me: I am currently 47, I was ok fitness wise at the start of the year, I play hockey regularly and was doing 2 or 3 tough circuit training classes a week. I used to road bike lots when I was younger. I had mountain biked a fair bit during my my “middle ages”. I bought my first road bike for many a year in 2012, a Specialized Allez and started to go out more and more on road, and less and less Off.

Once I signed up for the C2C it was time to spend more time on the bike. As a basic rule I wanted to do a set amount of miles a week, increasing that amount through spring and into summer.

I planned to do three tough 100 mile plus rides that included over 10,000 feet of climbing.

I also joined the Alba Rosa Cycling club at the end of 2013 and they run regular club rides on a weekend as well as specific training nights, I planned to attend at least one ride a week. In reality I found their Tuesday night ChainGang training worked well for me. 32 miles at a fast pace in formation averaging close or over 20mph.

Continue reading “Coast to Coast in a Day 2014 Training”