Zwift racing can be a great way to test fitness during the winter months. If you don’t’ have a SMART trainer (or an account), that’s OK! I’ll discuss how you can still join us for this event. Here are some reasons why a Zwift race is a great test of your current fitness level compared to generic FTP tests.
More realistic data. When racing on Zwift the data you get is better applicable to outdoor riding and race performances. Zwift racing can provide you or your coach with information on FTP watts, heart rate zones, strengths and weaknesses during a race, and effort scores. There are opportunities to sprint and see what some of those high watt numbers are that you could put out which is useful information for when needing to pass or finish a race strong. With races being longer than a typical FTP test, it can offer us insight on your aerobic ability, keeping your heart rate and effort in check through longer high intensity efforts.
Provides a real-world environment. Races tend to have varied terrain. If you are using a smart trainer, the resistance will increase on hills, mimicking an outdoor riding environment. Even on flatter routes there are still some elevation gains. This allows you to see how you perform on hills versus flat. It also allows you to practice pacing through more challenging parts of courses and not pushing too hard on a hill. If you don’t have a smart trainer, that’s not a problem, you still get a realistic race environment and motivation that’s discussed next.
It’s more fun and motivating! Even without a smart trainer that mimics the terrain, you will still have other racers near you which can provide you with some motivation to push a little harder. During a generic FTP test, we are relying on our own mental toughness to get us through, and to push as hard as we can. Even if you are a back of the pack racer there are usually riders of your ability around. Keeping up with a rider in front of you or chasing them down will have you putting an extra effort in that you may not have done during a lonely FTP test. Also, the video game feel of Zwift makes it feel just like that – it’s a game! You have things to look at other than the clock ticking too slowly by.
Here are some tips on how to get ready for the race on Zwift
Don’t Zwift? Sign up for a free month trial, that will allow you to race with us that day, and you can cancel it if you don’t feel like it’s a good fit.
You don’t need a smart trainer, but you do need a speed sensor or power meter, and heart rate monitor
Sign up for a Zwift power account, this is where results are posted if you want to continue racing in the future.
Select the right racing category. These categories go from A-E and are based on a range of FTP scores in watts/kg of your weight. We can help you figure this out if needed. If in doubt, E is the open category.
There are some game features that you likely won’t’ need if racing for as a fitness assessment. There is the ability to draft and use powerups which gives you an advantage in the race, just like a video game. If using this to figure out your FTP, I would avoid these hacks and use your own effort to get the data mentioned above.
On the day of the race, make sure you warm up. You can decide on a pacing plan but once the race starts you will feel the adrenaline to go out fast!
With indoor riding and racing – cooling is key! Make sure fans are on prior to the race (you can’t pause!) and use any other cooling techniques. You won’t get the air flow you get when outdoor riding.
Fueling. Have water (and more water) nearby. Follow any normal race fueling strategies you have for a race of a similar distance outdoors.
This link has great information about Zwift Racing
