Zwift Integration
Optional
1. What is Zwift?
What is Zwift?
It is a virtual cycling application (software), which allows you to ride on courses with other people virtually.
Although it is not necessary to have a smart base to use the application, it's recommended to have one to enjoy everything the platform has to offer.
This is a paid app, at $24.99/month + tax. More info on the Zwift website .
What is a smart base?
A training base is a device on which you install a regular bicycle.
A smart training base is a base that can connect to a computer via Bluetooth. It measures the power generated (in watts), and modulate the resistance (based on a virtual course for example).
A smart base allows you to follow a training plan more precisely, thanks to power measurement.
What is the ZWIFT INTEGRATION, what is it for?
By purchasing the EXTRA plan or purchasing a program, you will get the training files (ZWO files) to import into Zwift.
This is an additional service that I offer, IN ADDITION to the video recordings, to meet everyone's needs.
The ZWIFT INTEGRATION allows:
1. do the workout with your specific zones to follow (you will see on the screen if you are above or below the targeted intensity, thanks to the power measurement).
It's much more accurate than using the perceived exertion scale.
2. Add the workout to your workout library so you can independently redo it at any time on Zwift.
With the ZWO Files, you have lifetime access to the workouts through the Zwift app.
WHO is ZWIFT integration for?
It's for those who already have a smart base or are considering purchasing one.
It's more specifically for those who already use Zwift or want to start.
You will need a subscription ($24.99+tax/month) to Zwift to use it.
I have a smart base, what do I need to do to use the Zwift integration?
1. You need to open an account on Zwift (download the software and pay a Zwift registration fee).
2. Import the sessions into your Zwift. Follow the instructions here .
I don't have a smart base, can I use the Zwift integration?
Alternatively, it is possible to use the training function of the Zwift software if you have a power meter on your bike, instead of a smart base.
If it's an ANT+ sensor only, you could buy a USB dongle that acts as a connector between your ANT+ sensor and the computer. (This is what I use with my (dumb) roller and it works great!)
2. Import a session
How to import sessions to Zwift?
Step 1: If you don't have Zwift, start here. (Skip to step 2 if you already use Zwift.)
Download the Zwift software to your computer, launch the app, and log in to your account. This will create a folder on your computer.
Once done, you can close the application.
Step 2: Download the ZWO files on your computer (the link is sent by email) and save them on your Desktop.
Step 3: Open My Documents on your computer ("Finder" on a Mac) and locate the Zwift folder.
(Make a search if necessary to locate the file.)
Step 4: Open the Zwift folder, then go to the Workout folder, then to the 6-digit (or 7 characters) folder representing your Zwift ID.
(If there is more than one, you have more than one user account on the same software. It will take some trial and error to determine which is yours.)
Drag & Drop the ZWO files into your login folder.
That's it! The sessions will appear in your workouts library under the Custom Workouts category the next time you launch the app!
Can you import sessions to Zwift from a phone or tablet?
Yes and no.
No, it is not possible to import ZWO files with a mobile or tablet device.
On the other hand, it is possible to use any computer (the office one!) to import the sessions. Then once imported on any computer, you will find them on your Zwift mobile/tablet application. As long as you have logged in with the same account.
3. Join the meetup (live)
What is a meetup (on Zwift)?
A meetup is a feature on the Zwift app that allows you to ride with a predefined group of people. It allows everyone to gather on the same course and start simultaneously.
Receive the meetup invitation
In order for me to send you the invite to the meetup, you need to follow me on Zwift.
Follow me on Zwift :
Step 1: Download the Zwift Companion app (the blue icon)
Step 2: Click on the 3 little dots at the bottom "More", then "Find Zwifters", then type my name Marie-Soleil Blais. Click to follow me.
Note that I can invite a maximum of 100 people to the meetup.
I will do my best to invite everyone who is registered for the sessions. If I forgot you, send me a message for the following week (and I apologize!).
Join the meetup WITH the training session
You have imported the sessions to Zwift and have received/accepted the meetup invitation.
You are ready!
Now, when it comes time to join the session on Thursday evening, you will follow these steps:
1. Launch Zwift on your mobile or desktop device (the orange icon)
2. Select the meetup (it should be at the top of the list of options offered)
3. Once you are in the meetup (you have your avatar riding on the side of the road with a countdown of the time remaining before the start of the meetup), go to the MENU, then WORKOUTS, then in the drop-down list, find the CUSTOM WORKOUTS category.
Select today's session and click BACK.
What if I didn't receive the meetup invitation OR I arrive late?
Don't panic! It's not a big deal.
The meetup is just to see our avatars rolling together. Yes it's cool but it's not essential.
If you did not receive the invitation, or you arrive late, or if the software crashes and you are ejected partway through, you can:
A. Continue the training session by choosing any route
B. Follow with the live-stream on Youtube simply.
For option A, here are some tips :
1. If you choose a course, make sure to go in the MENU and add the workout so that the resistance is modulated according to the intervals ,and not according to the course.
2. With the Companion app (blue icon), you can skip steps to join us where we are (in case of delay or bug) so that we are in sync.
How to be in sync with live streaming
There may be a slight lag, either at the start or along the way.
It depends among other things on the capacity of your internet and computer.
To leave at the same time as the group:
You must be pedaling when the countdown reaches 0:00 .
If there is a lag with the live-stream on Youtube, you can use the Companion app (blue icon) to skip a step and start the next interval with me.
ERG mode
ERG mode (smart base only) allows you to modulate resistance based on intervals.
ERG mode adjusts the resistance so you precisely reach your targeted intensity.
This is USEFUL for someone who has done an FTP test, has their zones set up well, and wants to train accurately.
This is NOT RECOMMENDED when you have NOT done an FTP test, when your zones are estimated, and/or when you want more flexibility to adjust the intensity to your feeling. (This is generally what I recommend, even for someone who knows their zones well.)
You must disable it when working at specific cadences or with one leg.
ERG mode can be enabled and disabled from the MENU.
When in doubt, deactivate it.
ZWIFT INSTRUCTIONS
4. Repeat a session / Do a program independently
How to do a session independently
When you launch the Zwift app, the imported workouts will be found in your workout library, under the CUSTOM WORKOUTS category.
Can I redo the programs from previous sessions independently?
It's not clear? Questions?
Email me, I'm happy to help!
msb@womensride.ca
Bootcamp (January 2024)
The Bootcamp consists of 6 cycling workouts designed to be done 2x per week, for 3 week.
Do sessions 1 and 2 on Week 1, sessions 3 and 4 on Week 2, etc.
BOOTCAMP 2024 - FILES ONLY
35$6 Workouts
Fall 2023 Program
It's never too late to get started!
Buy the 8 sessions of the Fall 2023 training program.
Do the workout independently on Zwift or along with the replay in the video librairy.
FALL 2023 - FILES ONLY
35$8 Workouts