ALPE DU ZWIFT - Can I go sub 90?
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- čas přidán 7. 03. 2024
- This was a "Max Effort" attempt to get a NEW sub 90 minute PR up Alpe Du Zwift? No pacing strategy in an attempt to practice climbing out of the saddle.
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@@CyclingwithVovo you've got YT. That'll do. 😉🙌
@@RyanCondon I have no idea what I am doing...but I am doing something, haha
It never gets easier, you just get faster.
Smashing every goal as you go!
You're 100% right Jason. 💪🙏
I'm just sitting here baffled about how the hell you find that power for that entire climb. My legs would kill me, if i had to grind that way. Very impressive and congratz on that enormous weight loss too. I feel very inspired to try my first AdZ attempt this weekend now. :)
The trick is not to grind lol but good luck. Let me know how you get on. 💪🍀
Do it!!! This is the week. Me and Ryan both broke our PRs this weekend..Its a weekend to brake PRs!!!
Well done Ryan. Another stellar performance. I’d suggest watching how Zach Nehr rides up there - no real spikes in power.
Barnstormer of a ride Ryan. Superb effort.
Good effort - you're still grinding but at least you're aware and trying to work on it!
Regarding the lead-in "efforts", I actually took 10% off my previous PB up the Alpe on the Quatch Quest route so a longer warm-up can evidently be beneficial
Yes!!! Another video!! We love it!!
Smashed it again! Great job!
Good stuff. Just got a pr today so I know that feeling of giving it everything
Congrats. 🎉🙌
Congratz! Always happy to see you achievieng new goals!
btw. Ryan ... in one year you will have 30k subs. Thats for sure, as you are doing great content. screenshot this :)
Great stuff mate 🎉🤙🏼
You inspire me. I recently tried Alpe Du Zwift for the first time and struggled my way up in about 130 minutes. Solidly believe I could do a faster time but seeing other people improve over time makes it that much more tangible. Congrats on the PB.
Thanks. Im pleased you liked the vid. Good luck on your next attempt if and when you decide to hit it.
Crushed it. Congratz my guy.
right on man! just seeing corner 7 show up on your screen always fills me with anxiety. That corner always hits me hard. if i've pushed too hard up to that point, it's a back breaker.
Every corner gives me dread. 😅
Thanks for watching Russ. 🙌
Smashed it!!!
Some great numbers all round keep up the videos
That was amazing, very well done! U are really going for it!
Thank you. 💪
Strong effort! Congrats on new PR
Cheers. 🙌
Great job!
Well done Ryan. Your getting faster😮💨
Congrats on all the PRs Ryan. You absolutely smashed your previous time up the Alpe and to get new 1 min and 5 min PR's too is the icing on the cake! Dancing on the pedals up the climbs is the way forward 👊💪💪💪 Can't wait to see what you accomplish next!
Thanks Mark. I appreciate that. 🙌
Great achievement! Love your videos and your journey!
Thanks Thomas. 🙏🙌
Fantastic effort Ryan!!! I`m so happy for you and you really made your experience count with zwift. You even made me happy with this video my mate ;), Cheers mate
Thanks Richard! I really appreciate that. Ride on my friend. 🙏🙌💪
Great time well done. Anyway you can do a video about dieting tips and tricks that you have learned along your journey? Much appreciated.
Well done on the PR, and congratulations on getting under 100kg! Love your honesty in this videos, the bit when you put in a big dig, then gasped "I have no idea..why I did that" made me LOL!!
Haha thanks. 🙏🙌
Amazing effort, and congrats on the PR and the weight loss 💪🏻
Thank you my friend. 🙏🙌
I have just purchased a kickr core. Your videos have been great to watch. Keep it up mate, your progress is very inspiring to see.
Thanks. Good luck on your new kit. 👍
Well done Ryan, smashed it 👊
Thanks Alan. 💪
Awesome PR, mate! Congrats on the weight loss 😎 keep smashing those goals 👊🏻 another great vid 💪🏻
Cheers Robert.
Great ride Mate 👍 Talk about on a knifes edge with ur ❤RATE. IMPRESSIVE 🤙🏼
Insane and wonderful. Was shouting “Go Ryan” for the last km. Well done!
Cheers Steve. 💪
I could hear you. 🔊📢
Incredible results, both on the bike and the scale. Great job smashing that milestone :)
Just a great effort, and you are still able to entertain us all, Awsome as usually 👍👍
Awesome time up the Alpe! I am hoping to break the 90 min mark on my 5th time up coming up soon. Great Video and when you put your mind to it you accomplish your goals!
Yes Ryan! Love that effort mate, and well done on the drop in weight. Very timely, I am planning on doing a few rides up and down the Alpe tomorrow morning. Ride on mate.
Good luck. Only a few rides? 😅
@@RyanCondon haha, minimum two, will see how I sleep tonight, may go for a third... Have a good weekend mate.
Ryan! Looking good dude! So proud of your accomplishments! Your videos are always fantastic.
Thank you Morgan. Hope you spotted your comment pop up. 🙏💪
Ryan: Really enjoying your videos from here in the States. Congratulations on the great Alpe climb. Love how you go all out in these vid.s
Thanks Ronald. Pleased you enjoy my vids. 🙏🙌🇺🇸
Bloody good effort. BIG chunk off your PR. Good to see.
Thanks 👌
Awesome, well done 👏 😃
Thanks Lynsey 🙌
Inspirational stuff Ryan. Weight lose and a new PB 👏 Keep at it m8.
I might even return to the Alpe (to get another pair of gloves😂)
I have a quiet week next week, just 3.5 hours of workouts to do, so I could squeeze another attempt in.
Congrats Ryan 👍
Mate you absolutely smashed that!! 🙌🏻🙌🏻🙌🏻 Banger of an effort!! Col du Tourmalet next?
Cheers Steve.
Great job, you absolutely smashed it. Not sure if you’ve ever looked at the Alpe du Zwift calculator it if you put in your weight and a power it will tell you how long it will take you. I use it to set a goal pace so that I’m not going to hard at first then blow up halfway up the climb. You can play around to see what power it will take to set a new PR.
Great work. Nice time. I need to do the alp somewhen soon. Been putting it off!!
Thanks. Good luck. 🤞
Fantastic effort, well done on the new PR 👏
Cheers Lisa. 🙏
I've seen your Zwift progress is on another level now. Welldone you!!
Always test your limits 💪 congrats on keep pushing it 👍
Cheers Georg 🙌
Awesome job buddy!! I hope you rode back down for the free xp and to spin all that lactic acid out😉😀👍
Well done 👏
Cheers Paul. 🙌
You can even improve your time using the same energy with good pacing strategy, which basically is holding some back early to avoid a big lactate spike which will just cause pain all throughout. At the end you can empty the tank with any leftover energy. You can also get a bigger "bang for the buck" by increasing the effort on the steep parts and backing off on flatter/easier sections.
Still not through the video but you're killing it! And congrats on the weight loss.
Cheers but having zero strategy and going all out is more fun and makes for a more enjoyable vid. 😅
Still quite a few mins off my PR. 🙏
👌good luck Ryan 👌great cycling 👌
Cheers David. 🙏🙌
Congrats on smashing that mountain, Ryan! ❤
Thanks Thomas. 🙏
Congratulations Ryan. This is a huge improvement, pacing still needs some work though, you should use those 400+ watts you spent at the beginning of the climb only at the very end. Aim for a steady 250 watts up and burn all the matches after turn #5. Great job climbing and welcome back to two-figure weight.
Cheers but the point of the video was to practice riding out the saddle and a fun, max effort attempt. 👍 Always just pacing is a snooze fest, Ive done that 4 times already.
You rock Ryan 🤘👍😎 Loving your videos and your amazing progress. 🎉
Thanks 💪
@@RyanCondon you are welcome. I've been on the exact same journey as you, using Zwift as one of the means to loose a lot of weight, while still having a blast. So I can really relate to your story. You have my full support. Still struggling to get my first win in cat d though. 😀
@@WattsHartvig You will get there. Good luck!
Amazing job! Congratulations on getting below 100kg, massive accomplishment! 😎🚴
Cheers Fraser. 🙏🙌
Chapeau 👏
Chapeau to you too! 🙌
Congrats! There's several different ways to tackle the climb. I go for a steady watts output and if I'm feeling well, I'll do negative splits on the second half. I've flopped by going too fast in the first half many times.
But it's more fun to do a max effort attempt. I've done the pacing strategy four times already. 👍
Never thought i could be so proud for a person i dont know in reallife. enjoying every video you make. Keep on :-) You are the best Motivation for guys like me. Thank you alot!
Cheers Faby. I appreciate that. 😅🙏🙌
Ryan, brilliant mate, future reference, select Jungle circuit route which will take you to the bottom of ADZ quicker
I did not know this. I will do next time. Thanks.
@@RyanCondon yes it will spawn you at the top of the hill before the descent into the jungle, You will need to manually turn RIGHT as you approach the force field to the ADZ
Great job. Great progress. Drink and nibble and you’ll see improvement. Food IS fuel. A Ferrari is useless without gas. huge props on the weight loss as well!
Great effort Ryan! Not sure I could make it up the alpe, but if I did I would be amazed if I did it in less than 3 hours. Your videos are making me consider giving it a go. Ride on!
Thanks Karl, if you do try... good luck!
Ryan that’s an outstanding achievement to drop so much weight and smash your PB is truly inspirational.
Have you ever considered Ride London or chase the sun, two classic endurance cycling events not too far from you.
Thank you SurferJay. 🙌🙏
I have never heard of chase the sun but I do fancy Ride London. 🚴
It’s 205 mile road ride from the isle of sheppy to a beach at Weston super-mare starts at sunrise 04.30 ish and you have until sunset 21.30 ish to complete it. Mark Lewis (above average did it a couple of years ago and did a popular CZcams vid on it.) 12 weeks away,
22nd June 24 mate.
The group ride you did on zwift was also fantastic. Hope to catch you on Zwift myself one day 😁
I thought I had messaged you when this dropped .
Great video mate !!! I would love to pair up with you and do this together or as part of a pace group . I did ADZ last week for the first time and did it on 85 mins which I was pleased with . I had my trainer difficulty at 100%. What do you have yours set on ?
Great video .
Great job Ryan!! Love seeing the progression of your videos and your doing amazing, congrats on the wt loss as well!! At this pace you will be leading the pack every race
Did you put a lighter bike and wheels for this ADZ challenge? Light bije will always help
Thanks WhoDeany. I appreciate that. Yes I used the light weight Trek and Mill wheels. 👍
Nobody seems to mention it so I will. You are making some easy to fix mistakes. Remember this: "slow is smooth and smooth is fast" as Jeff says on Norcal. Your watts are like mountains themselves on this ride. Up and down, up and down. It'll kill your legs faster than the climbing % and mess with your heart rate. Also, a TT is usual not full gas at the bottom. You start off at something like 90% FTP and end up much higher unless you have 'bad' legs that day.
I saw the pros do this on Zwift youtube the other day. Somehow this was more impressive. Well done.
Great result
Cheers Dan. 🙌
Congrats on the PB and the weight loss journey. Suggestions I would share is to try and avoid so much grinding. I know it's easy to rely on our quad muscles to work, but they also fatigue more quickly. Try to engage the full rotation and keep your cadence in the 70s or higher. And definitely don't go all out in the first corner. Just like with a marathon, it's important to pace yourself. Some people feel that a reverse split works better for results where you crank your effort in the 2nd half of the ride. Others tend do 10 minute hard and two minutes rest intervals. Try to experiment with different approaches to see what works best.
Thanks but the point of this attempt was to go max effort and practice climbing out the saddle when tired. I agree on the grinding. I've climbed it 4 times before and always tried the pacing tactic and even though it's effective.. It's pretty boring.
Awesome effort mate! I'm pleased for you, that's a massive improvement. When I started Zwifting and I found your CZcams content, I was doing 1h 20m up the Alpe and you were doing (IIRC) 1h 40m's. Now your doing 1h 25m and I'm still doing 1h 20m's! I clearly need to get my finger out. 😂
haha. It helps that Im addicted to racing at the moment. Thanks for watching.
I don't know what is more impressive, your enthusiasm or your savage weight loss. Either way, keep going!
Thanks Robert. 🙌🚴
Forget Gogglebox....i want to see a former fat man kick ass on an indoor trainer.
Essential viewing. Great stuff.
outstanding
Congrats! I like that tactic to get your average to 200 per corner.
I was aiming for 220 watts per corner but burnt too many matches on my Sprint start. 😅
Well done on sub 100kg and sub 90 mins. 👌👌👌👌
Cheers David.
Well done Ryan.
When it comes to standing, I don’t think you’re grinding. Sit at whatever cadence you’re comfortable at for me it’s about 60.
I know it’s obvious but someone said, don’t get power from extra cadence as spinning faster pulls your heart rate up.
Instead go up a gear, maintain the cadence and get the power that way.
Be like a diesel engine with low revs rather than a screaming petrol.
Sub 75 next 👌🏻
This sounds good to me. Thanks. 💪🙏
The progress you've made is just insane. The weight loss, down to double digits now, is probably the most impressive part. But the Alpe progress is also out of this world, too. It's great seeing all these different strands coming together; the new weight, the new cycling techniques, and the belief and knowledge from experience. You've definitely got a sub-80 in you. 👌💪
Thanks Lee! I always do this to myself, as soon as I finished I knew I had a sub 80 in me, I lost energy as I hadn't eaten enough that day.
Can't believe I'm double digits now. Crazy!
@@RyanCondon yup, good to get the fueling right on a long effort like this. I'm crap at that sort of thing, but I do try to think about it if it's longer than an hour.
Depending on when you go for it, if you want someone to ride it with you and help you pace it, I'd be well up for it. But no worries if you just want to dig in and do the effort on your own. I definitely like tackling this climb on my own.
@@lee-cycling thanks. I appreciate the offer. Not sure yet, I've got a couple of ideas im toying with.
Did you really say you were 190kg? Holy smokes fella, huge congrats and respect for such a huge weight loss, amazing 👏
Yes. 🙏
Smashed it m8, you said the sub 1hr is getting nearer, I look forward to that one 😉
Give me a break. That's over 20 minutes off. I'm happy with this one at the moment. 😅
You have more determination than me m8, think my best is 67 minutes, and I ain't finding 7 minutes on that frigging climb, unfortunately.
@@kevstephen9393 67 minutes is good enough! 💪
Sub 90 minutes is my next goal. I don't know if I'll ever get it down to sub 1 hour, 😂
Well done Ryan! Great effort! 👏👍
With bit better pacing you can go much faster. You went so hard (up to 4 w/kg) and the power dropped very quickly.
Good strategy would be to have a goal time, find out the w/kg needed to reach the goal time and start fractionally SLOWER than the target w/kg and negative split. So if the target average power is 2.5w/kg, start around 2.3 w/kg then work your way up to 2.5 w/kg around third of the way up. From the Dutch corner (turn 7) you can start going harder.
There are also pacer bot climbs up ADZ which will help greatly with pacing.
Anyway well done again and look forward to seeing your next attempt up ADZ. 👍
Cheers. I've done pacing tactics on previous attempts. This was more to practice riding out the saddle.
@@RyanCondon no worries mate. You’re doing awesome. I was telling Nathan from ITD show that I learned the standing up climbing technique from your Ven Top video where you let your weight fall on the pedals. you learned it from A+ rider (I think R.T.?). It really helps to save energy on steep climbs without the watts dropping off too much. 👍
@@Jono01 it works a treat, I'm a bit "grindy" with that technique still but that's why I'm practicing it. I'm pleased you liked the vid. 🙏🙌
Great time, I'll have to see if I can match it next time I do it. It's a brutal climb. We have a funny idea of "fun", don't we? When I did the Alpe a couple weeks ago I was doing good up to about 2/3 of the way, then my legs started getting rubbery. About the same amount of climbing as to the top of the Epic KOM, coincidentally. I guess I still have some work to do on my muscular endurance. 1:35:36 was my time, apparently.
That's a good time and a good starting point. It's a different kind of fun but we love it. 😅
Very good effort. Bit of advice. I recently broke my own record with a time of 53 minutes. I was sat down the whole way apart from an effort on the final straight and held 300 watts average. For me 300watts is the very top end of my threshold power. Rode the whole thing in the orange. When I watched you hit the first part of the climb pushing 450 watts I knew you would be paying for that later. When you watch the pros even they are all sat down pushing a constant wattage. No standing up and giving it large then sitting back down again and letting the watts drop. I guarantee you will get an even faster time if you pick a watt output in your threshold and just stick to it the whole way.
Thanks Paulo. The point of this vid was to practice my climbing out the saddle and I wanted it to be a max effort attempt. I've climbed ADZ four times previously and all sat down following the pacing strategy. Thanks for watching. 👍
@@RyanCondon love watching your stuff. Better than TV :-)
@@PauloBurgio thanks 🤣 that's the best compliment today. 💪🙏📺
Nice Ryan! ..I actually did it today...Went from 78mins to 72mins..This time I stayed seated longer like 95% of the time. I noticed my legs are stronger than my cardio so I did better seated. Though my back side was sore at the end.
Congratulations! Solid improvement. Welldone. 💪
@@RyanCondon Thanks I started like with 90+ mins...Try to chew a minute or 2 every time. If its more I will take it. Good job with the standing technique but that dont work with me, guess everyone is different. I do better sitting.
Form a former fatty myself 120 down to 55kg (I'm really short...I mean really) Chapeau! Keep at it, I know it seems like a million miles away but you will be going for a sub-hour before you know it. First time I did it I was 1h:15 and I'd already reached my current weight and been cycling outdoors for a while. I'm working on a sub 45 now and if you would have told me I'd be doing that a year ago I would have died laughing.
Congrats on your progression and your achievements. Awesome!
Ryan , SitRep, I’ve just done my second ADZ and I came in 5 mins slower 😢 . 89 minutes. But this time I had the trainer sensitivity set to 50%. The first time I had it set to 100%. The first time it did feel harder but I got up quicker . What’s your trainer setting ? If it’s set to the 50% default , try it at 100%. It feels harder but I think you move faster . Might make a good video if so !!! Good luck 🤞👌
Welldone on another attempt even if it is slower. I always use 50%. I might try 100% next time. 👍
Well done 😊great video, you are not far , on my times, 1:21:54. Last 1: 29:18. Done 3times.😊
I'm catching you. 😅
I did ADZ this morning for only the second time ever - last effort was 10 months ago. Managed to get down from just over 100 minutes to 88:49 😊 (despite gaining 3kg to 105kg in the meantime..😢 - fitter but fatter)
Fitter but fatter... 😅 I feel your pain. Great effort, fair play! 🙌
if u gonna sustain an out the saddle push try 50 rpm. im talking minutes. the faster u spin out the saddle the faster the lactic comes
I'm being told 50rpm is too slow and is "grinding" but I agree. I feel more comfortable at about 50rpm.
@@RyanCondon i bet the person who told u is 60kg
@@RyanCondon i dont wanna be too controversial but cycling "purists" dont seem to realize this is a game. play it any wanna that is to your strength. u know whats happening to your legs, not them !
Ryan, are we going to see you out on the road this summer?
Need to buy a bike first. 🚲
@@RyanCondon The rate you're going you'll have a sponsorship deal soon!
You’ll be more efficient and overall faster if you look at your power curve and try and ride at your best 80/90 min power. Doing intervals up the Alpe will be slower.
That was the point. Practice standing while climbing and max effort where poss. I've climbed the Alpe 4 times already doing the pacing technique, wanted something a little more fun.
@@RyanCondon well done. I'm impressed with your commitment and results.
Super effort with HR up there for so long. You burnt a lot of matchres at the start with high watts. Next time, take ave watts from this ride and ride at that the whole way up to the last 3 bends, which is about 8 mins.. then go smash it. An even effort is the best approach. If you can invest a little on the steeper sections above 13%... not a lot, just an extra 10 watts. Also invest a little in every corner. Corners either run flattish into a gradient or are steep... either way a 10s investment of a few more watts carries a lot of momentum. Honestly though, your smashing it.
That's massive improvement, Ryan! Congrats! You're going from success to success. How do you do it? What's your secret? :)
Thanks! Weightloss and Ignorance. 😅🙏
@@RyanCondon I'm doing well on the latter. Need to focus more on losing some ballast. 😉
But seriously, it would be interesting for me to hear about your daily diet.
@@3WalkingPoles I might pull together something for a video on this subject. I think you'll be surprised how benign my diet is. No sugar, meat, dairy or booze and all portion controlled. That's pretty much it.
WOW this performance !! im 88 KG and faster then 110 min doesnt work xD im dying xD
Mega PR brooo... we will do it with you soon & hit a new PR we will ride for a sub 1hr 20mins... some watts & w/kg calculations & we'll get it done ;)
I'm not falling for that trick again... Cheeky Monkey 😘
@@RyanCondon ahahaha... I promise to be there 🤞🤞
Whats really annoying about you is that your raw power is really good, showing you have a big engine. Im near the top of cat C, yet in a crit i think i would struggle to out power you. So what I'm saying is that on a flat course you will do well in cat C. "Can a Cat D rider hold pace in a Cat C Race?"
lol Thanks for that passive aggressive compliment 😅 I know I can stay with CAT C's on a flat course (done it before). But on climbs I'd be dropped quicker than a fat kid on sports day.
Great job but now try going up back to back
How old are u ?
Old enough to know better.
Cracking climbing, Ryan and great recording! 💪 🧗 🍿 Looking forward to the day you break the hour! 👊
Thanks Simon. Not sure if I have the discipline to break 1 hour.
Well done, 👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻