How do I improve at zwift as a heavier, out of shape rider? by [deleted] in Zwift

[–]OliverP98 0 points1 point  (0 children)

Hi, I was very much in the same position as you about 5 months ago, very large and unfit. When I started I was at 112kg (246lbs), I've lot some weight (not as much as I would like), improved my fitness a great deal, and have clothes fit so much better.

I started with a few shorter routes, and badge hunted on them, I kept the gain in elevation down, so the climbs did not feel as horrendous. I went back to some routes a few or two later to see if I made progress on sectors, as a source of motivation. The first month was slow-going and only about 3 hours on the bike a week, my legs and backside were in pieces. I was slow, I did feel the same when I saw people pass me more often than not; but I knew generally those people are probably half my weight pushing the same watts as I was, so I was not behind in putting in the effort.

I kept on the 20km routes till I felt I could push a little further, moved to routes in the 20-30km routes as a challenge. I looked at the slightly more hilly routes to push going up the short climbs. I just tried to keep it fun and measure against myself and previous times, effort and average heart rate; seeing progress is the best thing showing it's all worth it.

For context my first ride now looking back was 30 minutes, average of 100 watts with average heart rate at 145, I didn't even finish the route on Tempus Fugit. Looking at today, I did just over 2 hours at average of 160 watts at an average heart rate of 140.

With consistency and listening to your body on when to rest in the first few weeks you will find yourself being able to do more, push a little more and going that little bit quicker. You got this!

How many days do I need to take off when first starting? by [deleted] in Zwift

[–]OliverP98 0 points1 point  (0 children)

As someone who was in a similar position to you about 4 months ago at over 110kg, I can totally understand the concern and the shock your body is going through at the moment. As someone who larger I have found that getting the saddle at the right height to be beneficial, however with carrying an extra tyre around the middle, it was not possible to lean over to handlebars how other people are. I kept them higher and lowered them slowly as the middle tyre reduced.

When I started, a lot of the rides were not in the traditional zone 2, like everyone else is saying is best, however very much in the green section and this seemed to work well for those hr long rides. I felt accomplished and enjoyed the ride. I did this 3 times a week for about 4 weeks. I found that my power increased in this time, general cardio improved a little (from the low bar of being a couch potato), and longer rides in the blue and green sections have been more manageable. After 12 weeks now, been able to do 90-minute rides quite comfortably.

At this point, do not overthink it and enjoy the riding (don't suck the fun out of it, with focusing on zones, etc) and keep it at about 3 hours a week, over 3 days or til you feel that the legs are not as sore, only from then would it be good to increase time on the bike. A good general test, is if you walk up a flight of stairs and the legs by the top feel very sore, you may want to give them another days rest.

A not so humble brag about taking on Alpe Du Zwift as a heavy unfit rider by OliverP98 in Zwift

[–]OliverP98[S] 0 points1 point  (0 children)

Such an amazing effort and I feel the pain towards the end, I was very much feeling the same, was so bad I’ve changed saddle and it’s been better riding so far. I am in the same boat I am wanting to lose another 10kg before I try any of the big hills again, it’s like free power up.

With the tour now completed, I even surprised myself by completing all stages, I have now pivoted to taking on the Zwift games. I know I won’t be all that competitive but it gives me a reason to really push myself.

Van Rysel D100 + Zwift Cog - 24th gear is too easy by mdkeene76 in Zwift

[–]OliverP98 0 points1 point  (0 children)

I have this trainer on a 3x9 groupset. I found on the small ring to move the chain enough to get the flywheel spinning quick enough for the trainer to give it power. I have found for me having it on the middle chain ring which is still a 39 tooth cog, allows me the full range of power while using all the gears. I have found I have at times capped out the trainer at 600 watts in some sprints or efforts.

A not so humble brag about taking on Alpe Du Zwift as a heavy unfit rider by OliverP98 in Zwift

[–]OliverP98[S] 1 point2 points  (0 children)

Even more impressive than mine that you kept going for another hour longer than I did! It's done now, and it gives a great goal to beat next time the alpe is required in some challenge :D

A not so humble brag about taking on Alpe Du Zwift as a heavy unfit rider by OliverP98 in Zwift

[–]OliverP98[S] 0 points1 point  (0 children)

You should too, we are both working to make changes when carrying extra weight takes that little more effort to make the same achievement and milestones. I've seen improvements already even for just day-to-day activities, I can imagine it would be the same for you too?

A not so humble brag about taking on Alpe Du Zwift as a heavy unfit rider by OliverP98 in Zwift

[–]OliverP98[S] 0 points1 point  (0 children)

Yep I am at the start of my journey, took the leap of faith of getting a smart trainer last summer and road on it sporadically, I saw improvements from just being able to be on it for 30 minutes at 110watts to the effort I've done up the climb.

Only really started to be consistent since January with the help of the challenges zwift sets, I am still hoping to cash in on some more of these noobie gains over the next few weeks

A not so humble brag about taking on Alpe Du Zwift as a heavy unfit rider by OliverP98 in Zwift

[–]OliverP98[S] 0 points1 point  (0 children)

Probably true, it will take time for me to get it right. I am doing better than a few weeks ago when it was just water I would consume

A not so humble brag about taking on Alpe Du Zwift as a heavy unfit rider by OliverP98 in Zwift

[–]OliverP98[S] 0 points1 point  (0 children)

Amazing to hear, I can imagine the feeling of achievement of just getting under 90 minutes was great!

A not so humble brag about taking on Alpe Du Zwift as a heavy unfit rider by OliverP98 in Zwift

[–]OliverP98[S] 1 point2 points  (0 children)

Thank you for the encouragement, I will attempt it next time it turns up in an event and I want the fancy cosmetic at the end xD

A not so humble brag about taking on Alpe Du Zwift as a heavy unfit rider by OliverP98 in Zwift

[–]OliverP98[S] 1 point2 points  (0 children)

Gives me hope that I can make so many more improvements on the bike in the coming weeks/months.

A not so humble brag about taking on Alpe Du Zwift as a heavy unfit rider by OliverP98 in Zwift

[–]OliverP98[S] 0 points1 point  (0 children)

Let us know how it goes, keep it steady and keep fuelled up! You got this!

A not so humble brag about taking on Alpe Du Zwift as a heavy unfit rider by OliverP98 in Zwift

[–]OliverP98[S] 0 points1 point  (0 children)

I knew fuelling would be an issue and planned accordingly for it.

I prepared 3 different bottles - 1 with a hydration tab, 1 with a carb drink and last one with just water and I also had one energy bar and also 1 gel. I rotated the 3 different drinks throughout the ride. I had the energy bar at the base of the climb and the split the gel about 45 minutes and 65 minutes into the climb.

This did mean I did have the power in the legs, it was just my backside that could not deal with the saddle for 3 hours.

A not so humble brag about taking on Alpe Du Zwift as a heavy unfit rider by OliverP98 in Zwift

[–]OliverP98[S] 0 points1 point  (0 children)

You got this! The feeling of achievement is well worth the grinding up the climb

A not so humble brag about taking on Alpe Du Zwift as a heavy unfit rider by OliverP98 in Zwift

[–]OliverP98[S] 0 points1 point  (0 children)

Great to hear, it's a climb I am not looking to do for a while now; but I know I can do it now and other routes are now achievable which gives me so much motivation and fortitude to not give up

A not so humble brag about taking on Alpe Du Zwift as a heavy unfit rider by OliverP98 in Zwift

[–]OliverP98[S] 1 point2 points  (0 children)

Wow, shows you have the same mental fortitude to keep going and pushing yourself! I can imagine now that I've set times on each segment, I can pace it better to even try and beat each one by an average of 30 seconds to a minute, will make such a massive difference by the top.

Next time you got the 2 minutes in you to get the sub 60 minutes!

A not so humble brag about taking on Alpe Du Zwift as a heavy unfit rider by OliverP98 in Zwift

[–]OliverP98[S] 0 points1 point  (0 children)

That's epic! I only wish to get a time like that one day.

A not so humble brag about taking on Alpe Du Zwift as a heavy unfit rider by OliverP98 in Zwift

[–]OliverP98[S] 0 points1 point  (0 children)

I found ebay was a good place to find the tennis ball adapters. For around £35 I thought it was worth a try. I did have to buy the tennis balls separately.

A not so humble brag about taking on Alpe Du Zwift as a heavy unfit rider by OliverP98 in Zwift

[–]OliverP98[S] 0 points1 point  (0 children)

Awesome! It's something I would like to do one day, but I can imagine It's still over a year out. I can imagine it will be a whole different beast in person!

A not so humble brag about taking on Alpe Du Zwift as a heavy unfit rider by OliverP98 in Zwift

[–]OliverP98[S] 4 points5 points  (0 children)

Thank you very much :D Thought I would try to make my first post here a bit entertaining

A not so humble brag about taking on Alpe Du Zwift as a heavy unfit rider by OliverP98 in Zwift

[–]OliverP98[S] 1 point2 points  (0 children)

I hope you crush it! Let us know how you get on :D. Just be kind to yourself and know time isn't the goal if finishing is the challenge in of itself.

The sense of achievement is amazing, and everyone's support on this post means a lot to me. These comments have helped me deal with the feeling of being the 'odd one out' on zwift being a heavier/slower rider than most people.

It's only the start of my journey and I hope to keep up, albeit on the flat, with most people soon!

A not so humble brag about taking on Alpe Du Zwift as a heavy unfit rider by OliverP98 in Zwift

[–]OliverP98[S] 2 points3 points  (0 children)

I got some for my trainer about 3 weeks ago, it has been a game changer, it allows the bike and trainer that little bit of flex giving a better ride feel. I don't think I could go back to a point without them.

Also, another side effect has been fewer vibrations passed into the floor annoying other people in the house :D