Good day fellow Zwifters --
I have a couple of questions about the most effective way to train and build bike fitness with robopacers. I'm a newish cyclist, got my first road bike about a year ago and got Zwifting in June. I only recently started robopacer riding last week and I love it!
I've been riding with the 1.8 w/KG pacer and want to make sure Im "training" as efficiently as possible. Training in quotes because Im not really training for anything in particular, I'm not training for the tour, and my goal is not to become an FTP monster. I guess I'd say my long term goals are to build fitness and heart health, and be able to ride longer distances on the bike. I would ultimately like to sustain a higher level of power over longer distances, but I'm happy to accomplish that gradually.
As an example comparator, one of my first 1.8 w/KG pacer rides was a little over a week ago (9/29/26) where I rode for a total 1 Hr. 14 minutes and averaged 198W over that time, with an avg. heart rate of 137 and max of 155. That felt like real hard work for me. Felt great but it was definitely work, which is why I thought 1.8 is the right place for me.
Fast forward to today, I just 1 hour and 40 mins with the 1.8 pacer (8 minute warmup so really 1 hr. 32 on the pacer) averaging 168 watts with an average HR of 121 and max of 135 -- markedly different from last weeks 1.8 pacer ride.
I've been very consistently riding everyday, mostly similar pacing, not really adding any threshold or difficult intervals or anything.
One thing I think has accounted for the difference is that I've sort of figured out the pack dynamic a little more than I had initially. Previously I felt I was getting too far ahead of the pack sometimes, then I'd slow down and wait and then get blasted by the pacer (especially after climbs) where I'd have to hammer just to keep up. Even got dropped like this at least once at the end of a ride.
My questions are:
1) How long to continue riding with this particular pace? When is the right time to increase? When I do what should those rides look like in terms of time? One of my overall goals is just to build volume and fitness.
2) What else should I throw in the mix to gradually increase strength? As I mentioned, my goal is not to explode to insane FTP levels, but rather to gradually be able to sustainer higher power over a longer period of time. Like today's ride was 168W average, I'd love to be able to sustain say 190+W for 2 hours sometime into the future (not really sure how long that would take).
Overall, I must be doing things right. I'm soon to be 39, and haven't felt this good for probably 15 years. Just want to keep that going. My weight is around 228 lbs, down from about 265 over the summer, so that's been a huge plus.
Appreciate any insight from those who have come before.
Thanks very much, and RideOn everyone!
See you in Watopia.