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Последний раз редактировалось Rainbow23; 24.11.2022 в 16:56.
А Вы не старайтесь ехать быстро и умирать тяжело. Сбросьте передачку на полегче.Сообщение от Rainbow23
Я худею!
Циклокросс!!!
Продам адаптеры IS-PM, BOA-крутилки, туфли S-Works, хомут MCFK, передние звезды 64/104, Покрышки Specialized 29
Ну примерно да. Тренировки-то я сделал. Только вот "просто пронумеровать" - некоторые из них должны повторяться и не подряд.
Есть где-нибудь подробные инструкции? Для чайников.
И еще вопрос: в библиотеке Звифта есть некоторые маршруты "Events only". Самому на них встречу/событие создать не получается. Можно ли как-то посмотреть события на конкретный такой маршрут или только листать ежедневно все подряд и палить, не случится ли нужное?
Или эти события случаются крайне редко и как-то громогласно объявляются?
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Последний раз редактировалось Rainbow23; 24.11.2022 в 16:56.
Когда вы создаете тренировку в Zwift редакторе, .zwt файл сохраняется на вашем компьютере.
https://www.zwiftworkout.com/how-to-...rkout-on-zwift
Это текстовый файл в XML формате. Его очень легко понять, и так же легко редактировать в любом текстовом редакторе.
Подробные инструкции о том как писать воркауты в XML мне не удалось найти (хотя я искал). Есть только отрывочная информация. В принципе все сводится к тому чтобы разобраться какие XML tags понимает Зфивт и какой там синтакс. Хорошая новость в том что для 99.9% воркаутов достаточно очень простого синтакса с которым можно разобраться посмотрев несколько примеров. Есть вещи которые я пока не понял как сделать или они не работают по какой-то причине, может быть потом разберемся.
Ну а чтобы пронумеровать повторяющиеся воркауты... Проще пареной репы - в Windows Explorer делаем copy and paste и переименовываем их вручную и тут же изменяем имя воркаута в XML коде. Можно создать сколько угодно копий одного и того же под разными названиями и Zwift их покажет.
---------- Добавлено в 20:51 ---------- Предыдущее сообщение было в 20:41 ----------
Вот например текст моего первого из серии воркаутов на педалирование по кругу который содержит в себе все что вам может быть надо. Я написал его в текстовом редакторе. Я не знаю как такое можно создать иначе чем вручную - имеющиеся редакторы для этого плохо приспособлены (особенно для создания текста с инструкциями на экране). Он содержит я думаю все конструкции которые вам могу быть нужны. Если вам не нужен текст на экране - проще создать его в редакторе в Zwift.
Вы можете просто копировать и изменять то что вам надо из этого текста.
Если совсем не понятно что этот код делает, скопируйте текст в текстовый редактор, cохраните в файле с расширением .zwo в папке где храняться ваши личные воркауты, и запустите в Zwift.
<workout_file>
<author>A.I.</author>
<name>Pedaling 01 Intro (Medley)</name>
<description>Intro </description>
<sportType>bike</sportType>
<tags></tags>
<workout>
<Warmup Duration="300" PowerLow="0.3" PowerHigh="0.8" pace="0">
<textevent timeoffset="0" message="Warm up for five minutes"/>
<textevent timeoffset="10" message="Let's talk about what we will do today"/>
<textevent timeoffset="20" message="Pedaling drills fall into two large groups"/>
<textevent timeoffset="30" message="One group is pedaling technique: developing of a habit of pedaling in a circular pattern rather than stomping on the pedal"/>
<textevent timeoffset="40" message="We will work on the technique by focusing on different part of the circle in low power, low cadence drills"/>
<textevent timeoffset="50" message="The second group is neuro-muscular training - improvement of the ability of muscles to extend and contract quickly"/>
<textevent timeoffset="60" message="This is accomplished by high cadence drills and spin-up drills"/>
<textevent timeoffset="70" message="Today's workout will take us through all of these drills"/>
<textevent timeoffset="80" message="Why pedaling technique is important?"/>
<textevent timeoffset="90" message="The majority of power is still generated during downstroke"/>
<textevent timeoffset="100" message="The purpose of these drills is to reduce power losses when one of your legs resists the effort from the other leg"/>
<textevent timeoffset="110" message="Imagine that you are pushing down on the right pedal with your right foot, as the pedal goes from 12 o'clock to 6 o'clock"/>
<textevent timeoffset="120" message="You right pedal is connected to your left pedal, and while you are pushing hard on your right pedal, you left foot is "passive" on the left pedal, as it rides from 6 o'clock to 12 o'clock"/>
<textevent timeoffset="130" message="It take energy to move the weight of your left leg along with the pedals (your leg is heavy!)"/>
<textevent timeoffset="140" message="Unless you are a well trained cyclist, up to 20 to 30 percent of the generated power may get lost through one leg resisting the force from the othe leg"/>
<textevent timeoffset="150" message="It could be 30 to 50 watts down the drain!"/>
<textevent timeoffset="160" message="This is a significant power loss!"/>
<textevent timeoffset="170" message="Trained cyclists may lose as low as 5 percent of power due to pedaling inefficiency"/>
<textevent timeoffset="180" message="Our workout today will be done mostly in the recovery zone, with only less than 10 minutes in endurance zone"/>
<textevent timeoffset="190" message="However, since you will be using the muscles which you normally do not use, you may feel that they are tired after the workout!"/>
<textevent timeoffset="200" message="Our first block of drills will be focused on pedaling around a circle"/>
<textevent timeoffset="210" message="Once we are down with the warm-up, we will start with isolated leg training"/>
<textevent timeoffset="220" message="You will unclip one foot and rest it on a chair (or your trainer) so you can pedal with only one leg."/>
<textevent timeoffset="230" message="With the bike in a low (easy) gear turn the crank at a comfortable (slow) cadence."/>
<textevent timeoffset="240" message="The first thing you’ll notice is that getting through the top of the stroke, the 12-o'clock position, is difficult. Focus on smoothing this top transition. "/>
<textevent timeoffset="250" message="Initially it may take only a short time before the hip flexors fatigue."/>
<textevent timeoffset="260" message="Our goal is to pedal with each leg for 1 minute"/>
<textevent timeoffset="270" message="If you leg fatigues before that, clip in and pedal with both legs"/>
<textevent timeoffset="280" message="We will start in 20 seconds"/>
</Warmup>
<SteadyState Duration="60" Power="0.08" pace="0" Cadence="55">
<textevent timeoffset="0" message="Lets go! Unclip right foot, pedal with the left foot"/>
<textevent timeoffset="10" message="Keep cadence low, in the 50 to 60 rpms range, focuse on the smoooth movement pattern"/>
</SteadyState>
<SteadyState Duration="30" Power="0.2" pace="0">
<textevent timeoffset="0" message="Now clip in and pedal with both legs, get ready to unclip your left foot"/>
</SteadyState>
<SteadyState Duration="60" Power="0.08" Cadence="55">
<textevent timeoffset="0" message="Unclip left foot, pedal with your right leg"/>
<textevent timeoffset="10" message="By the way, if you lost half a star or the whole yellow star in Zwift workout while clipping in, do not worry about it"/>
<textevent timeoffset="45" message="We will repeat this sequence one more time after a short recovery"/>
</SteadyState>
<SteadyState Duration="120" Power="0.2" pace="0">
<textevent timeoffset="0" message="Recovery time - clip back in and pedal with both legs, 90 seconds"/>
<textevent timeoffset="10" message="Try to remember what you did to achieve a smooth circle while pedaling with one leg, and see if you can pedal the same way now"/>
<textevent timeoffset="110" message="Second round in 10 seconds, get ready to unclip your left foot - this time, we will pedal with right foot first"/>
</SteadyState>
<SteadyState Duration="60" Power="0.08" pace="0" Cadence="55">
<textevent timeoffset="0" message="Unclip left foot, pedal with your right leg"/>
</SteadyState>
<SteadyState Duration="30" Power="0.2" pace="0">
<textevent timeoffset="0" message="30 seconds rest. Now clip in and pedal with both legs, get ready to unclip your right foot"/>
</SteadyState>
<SteadyState Duration="60" Power="0.05" pace="0" Cadence="55">
<textevent timeoffset="0" message="Unclip right foot, pedal with your left leg"/>
</SteadyState>
<SteadyState Duration="60" Power="0.2" pace="0">
<textevent timeoffset="0" message="Recovery time. Pedal with both legs, 1 minute"/>
<textevent timeoffset="50" message="Next drills will continue work on difference phases of the circular pedal motion"/>
</SteadyState>
<SteadyState Duration="210" Power="0.2" pace="0" Cadence="55">
<textevent timeoffset="0" message="Next drill - "scraping through the bottom", at slow cadence"/>
<textevent timeoffset="10" message="Imagine that you have dirt on the bottom of your shoes and you are trying to scrape it off when the pedal goes through the 6 o'clock position"/>
<textevent timeoffset="20" message="Or maybe it will work better for you if you think about pulling your foot back in the shoe"/>
<textevent timeoffset="30" message="Let's go! Focuse on one leg at a time. Start with focusing on scraping the dirt off the bottom of your right shoe. Do not worry about the left foot for now"/>
<textevent timeoffset="40" message="By the way, this "scraping the dirt" mental image belongs to Greg LeMond, a famous cyclist"/>
<textevent timeoffset="60" message="Now switch your focus on your left shoe, and "get the dirt off it""/>
<textevent timeoffset="90" message="Back to the right shoe"/>
<textevent timeoffset="120" message="Left shoe again"/>
<textevent timeoffset="150" message="Now try "scraping the dirt off" both shoes at the bottom of pedal stroke. Do it for the next 60 seconds"/>
</SteadyState>
<SteadyState Duration="120" Power="0.35" pace="0">
<textevent timeoffset="0" message="Two minutes rest"/>
<textevent timeoffset="110" message="We practiced what to do at the bottom of the stroke, next we will practice movement pattern at the top of the stroke"/>
</SteadyState>
<SteadyState Duration="210" Power="0.2" pace="0" Cadence="55">
<textevent timeoffset="0" message="Next drill - "rolling the barrel", also at a slow cadence"/>
<textevent timeoffset="10" message="Focus on pushing the pedals forward as they go through the top of the pedal stroke on each side, as if you were rolling a barrel or a ball"/>
<textevent timeoffset="20" message="A mental image which you can also use is that you are trying to push your foot forward in the shoe when pedal goes over 12 o'clock, as if you were trying to reach the front of your shoe with your toes"/>
<textevent timeoffset="30" message="We will also do it with focus on one leg at a time. We will start with the right leg. Focus on pushing the pedal forward with your right leg when pedal goes over the 12 o'clock position"/>
<textevent timeoffset="60" message="Now focus on your left leg"/>
<textevent timeoffset="90" message="Back to the right leg"/>
<textevent timeoffset="120" message="Now back to the left leg"/>
<textevent timeoffset="150" message="And now, one minute with both legs, focusing on the top of the stroke"/>
</SteadyState>
<SteadyState Duration="60" Power="0.35" pace="0">
<textevent timeoffset="0" message="One minute rest"/>
</SteadyState>
<SteadyState Duration="90" Power="0.2" pace="0" Cadence="70">
<textevent timeoffset="0" message="Next drill - "9-to-3 drill""/>
<textevent timeoffset="10" message="You will do almost the same thing as in previous drill, but with a different mindset"/>
<textevent timeoffset="20" message="As you pedal, imagine that you can drive the pedal forward from the 9-o'clock position to 3-o'clock position as if you are not even going through the 12 o'clock"/>
</SteadyState>
<SteadyState Duration="60" Power="0.35" pace="0">
<textevent timeoffset="0" message="One minute rest"/>
</SteadyState>
<SteadyState Duration="120" Power="0.5" pace="0" Cadence="70">
<textevent timeoffset="0" message="Next drill - "back and forth drill""/>
<textevent timeoffset="10" message="Imagine that you are moving the pedals in a back and forth motion rather than an up and down motion"/>
</SteadyState>
<SteadyState Duration="60" Power="0.4" pace="0">
<textevent timeoffset="0" message="One minute rest"/>
</SteadyState>
<SteadyState Duration="120" Power="0.2" pace="0" Cadence="60">
<textevent timeoffset="0" message="Next drill - "Top Only Drill", a.k.a. "pull up drill""/>
<textevent timeoffset="10" message="Pedal by keeping the top of your foot in a constant and firm contact with the top of the shoe. In other words, pull the pedals up all the time"/>
<textevent timeoffset="20" message="Try not to push down on the pedal at all even during the downstroke"/>
<textevent timeoffset="30" message="Don't apply excessive upward force. Make the pedaling movement gentle and smooth."/>
<textevent timeoffset="40" message="When you pull up, you use your hip flexors and psoas - you will start feeling them quickly."/>
</SteadyState>
<SteadyState Duration="60" Power="0.35" pace="0">
<textevent timeoffset="50" message="Next, after a short rest, we will repeat pedaling with one leg drill one more time"/>
</SteadyState>
<SteadyState Duration="60" Power="0.08" pace="0" Cadence="55">
<textevent timeoffset="0" message="Lets go! Unclip right foot, pedal with the left foot"/>
<textevent timeoffset="10" message="Try to use every skill that you practiced so far to pedal smoothly"/>
</SteadyState>
<SteadyState Duration="30" Power="0.2" pace="0">
<textevent timeoffset="0" message="Now clip in and pedal with both legs, get ready to unclip your left foot"/>
</SteadyState>
<SteadyState Duration="60" Power="0.08" Cadence="55">
<textevent timeoffset="0" message="Unclip left foot, pedal with your right leg"/>
<textevent timeoffset="45" message="In 15 seconds, we will wrap up the first part of the workout and will move to neuromuscular training"/>
</SteadyState>
<SteadyState Duration="180" Power="0.55" pace="0">
<textevent timeoffset="0" message="Three minutes of relaxed pedaling with both legs at a comfortable cadence and at a moderate power"/>
<textevent timeoffset="10" message="Think about an effective, circular pedaling pattern, use the skills which you have been working on"/>
<textevent timeoffset="20" message="... forward through the top...down...backwards through the bottom ...up through the rear part of the circle.. and so on... in circles it goes..."/>
<textevent timeoffset="140" message="Next comes a high-cadence drill"/>
<textevent timeoffset="150" message="During each of the high cadence intervals, increase your cadence to a level which is just slightly uncomfortable and then maintain it for the length of the interval"/>
<textevent timeoffset="170" message="Do not go above the cadence at which you start bouncing in the saddle"/>
</SteadyState>
<SteadyState Duration="120" Power="0.7" pace="0" Cadence="100">
<textevent timeoffset="0" message="Two minutes at cadence 100"/>
<textevent timeoffset="10" message="(this number is just a suggestion, do whatever is a little outside of your normal range, but doable)"/>
<textevent timeoffset="20" message="The next interval will be at even higher cadence"/>
</SteadyState>
<SteadyState Duration="60" Power="0.35" pace="0">
<textevent timeoffset="0" message="One minute rest"/>
</SteadyState>
<SteadyState Duration="60" Power="0.7" pace="0" Cadence="110">
<textevent timeoffset="0" message="One minute at cadence 110"/>
<textevent timeoffset="10" message="(This cadence is a recommendation only. Do what works well for you, it should be quite a bit above your normal cadence"/>
</SteadyState>
<SteadyState Duration="60" Power="0.35" pace="0">
<textevent timeoffset="0" message="One minute rest"/>
</SteadyState>
<SteadyState Duration="120" Power="0.5" pace="0" Cadence="125">
<textevent timeoffset="0" message="Now, a spin-up drill. Wait until you read the instructions."/>
<textevent timeoffset="10" message="During a ride shift to a low (easy) gear and gradually increase your cadence higher and higher until it is so fast that you begin to bounce in the saddle."/>
<textevent timeoffset="20" message="Drop if off a little to stop bouncing, hold it for some 10 seconds or so, then slowly return to a normal cadence"/>
<textevent timeoffset="30" message="It should take 30 to 40 seconds for each spin-up."/>
<textevent timeoffset="50" message="You bounce at high cadence because your foot is still pushing down at the bottom, six-o'clock position, of the stroke. "/>
<textevent timeoffset="60" message="And since the crank arm cant get any longer, as you push down your butt comes off of the saddle."/>
<textevent timeoffset="70" message="The goal is raise your highest, optimal cadence by learning to transition smoothly at the bottom of the stroke."/>
<textevent timeoffset="80" message="Lets go! 40 seconds to spin up, find the highest cadence at which you do not bounce in the saddle, and spin down"/>
</SteadyState>
<SteadyState Duration="60" Power="0.35" pace="0">
<textevent timeoffset="0" message="One minute rest"/>
</SteadyState>
<SteadyState Duration="180" Power="0.5" pace="0">
<textevent timeoffset="0" message="Time to integrate all of the previous drills into a circular pedaling pattern."/>
<textevent timeoffset="10" message="Try to pedal around the circle, focusing on different parts of the arc of the circle."/>
<textevent timeoffset="20" message="... forward through the top...down...backwards through the bottom ...up through the rear part of the circle.."/>
</SteadyState>
<SteadyState Duration="60" Power="0.4" pace="0">
<textevent timeoffset="0" message="One minute rest, do not focus on anything, just relax"/>
</SteadyState>
<SteadyState Duration="270" Power="0.7" pace="0" Cadence="95">
<textevent timeoffset="0" message="The last segmnent of the workout - an endurance spinning drill."/>
<textevent timeoffset="10" message="This drill simply involves spinning at a cadence at the upper end of your comfort zone for an extended period of time. Typically, it is about 10-15 rpm above your usual cadence."/>
<textevent timeoffset="20" message="If your normal comfortable cadence is 80, target 90-95 rpm"/>
<textevent timeoffset="40" message="In this workout, we will do it only for about 4 minutes."/>
<textevent timeoffset="50" message="Going forward, it will be 10 mins or more"/>
</SteadyState>
<Cooldown Duration="180" PowerLow="0.6" PowerHigh="0.3" pace="0">
<textevent timeoffset="0" message="Cooldown. We are done for today! "/>
<textevent timeoffset="10" message="Good Work! "/>
<textevent timeoffset="40" message="Other workouts in this program will use the same drills, but with a higher resistance and/or for a longer time"/>
<textevent timeoffset="160" message="Drills used in this and following workouts come from an article in Joe Friel's blog and various Internet sources and books on cycling"/>
</Cooldown>
</workout>
</workout_file>
Последний раз редактировалось Андрей_И; 29.09.2022 в 07:28.
Ну, конечно, сердцем.. )))
Можно. В ZwiftPower в списке маршрутов (в верхнем меню слева нажать на домик) надо кликнуть на Filter, справа будет окно All routes, кликаем и открываем его. Там и будет список всех маршрутов, в том числе и для событий. Выбираем нужный и получаем список событий на этом маршруте на ближайшие 7 дней (выбрать из 1-3-7 Days is show).
P.S. Ещё есть вот такой ресурс:
https://zwifthacks.com/app/events/
Тоже позволяет сделать такую выборку.
Последний раз редактировалось Valon; 27.09.2022 в 22:59.
Кто-то говорил что Zwiftpref может позволить выбрать некоторые из "event routes". Это естественно работает только на PC.
https://zwifthacks.com/
Ох спасибо! Просто великолепно! Всё наглядно и понятно!
Теперь остается только дождаться
Парни, прекратите! Радужный не поймет ничего!
" Когда велосипедист превратился в точку
Голова неожиданно нахмурилась и подсказала мне
Что настроение не всегда бывает отличным! ©
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