guess need to keep trying hahahha.... 5 minutes rest at 80W... and then try to hit again at 185w for 5 minutes.. and then rest again. Keep doing it till it works...

https://whatsonzwift.com/workouts/6wk-beginner-ftp-builder

You might appreciate this training plan

I can't really suggest much as im a novice myself but few of the perks of zwift are that abundance of group rides and training plans. Those group rides (some are even with pros) are very specific which you can use to focus on your goals. In your situation, you might want to train on endurance. Pick one of the group workouts available and if none matches your available time, then move on to the training plan. I do ride at Watopia / London aimlessly whenever im bored with the training plans and wanna do something different but most of the time, im with either training plan or group workouts.

Oh yeah, don't forget to do FTP test prior to these workouts as its tailored to your FTP. So, it doesnt matter if you FTP is 120w and some of other people are at 400w, you are still going to move at the same speed.

https://whatsonzwift.com/workouts/
https://whatsonzwift.com/group-workouts/

Or that propel could come to cyberjaya and have starbucks with boardman so that whiteflag could try both bicycles. Oh yeah, whiteflag is paying for starbucks

Ambassador has spoken!!!! Starbucks baldi size for Ambassador please. So, no we have Trek, Giant and Boardman already for free drinks at Starbucks Cyberjaya

AC 420 Aero 3 is a great wheels. Used them for 3 years and bomb proof. Very light for an alu wheelset

Never changed part before. Serviced it with H2C Ampang, the same place where i got it. It was about 6 years ago when I have it, so... it was still ok. Not sure about now though.

I guess endurance requires lots of aerobic workout rather than short burst / strength. So, you need to work out your slow twitch muscles more. So, do a constant heart rate workout over a period of time, like 160bpm over 2 hours

https://www.verywellfit.com/fast-and-slow-t...-fibers-3120094

Some article above about slow and fast twitch

Triathlete that most of us know here, his Z2 is Z5 for some of us, then how?

Hi vin_ann,
Go ride zwift.

Sekian.

Does it helps?

Jom la, let’s aim 600km on zwift this August!! Managed to lost almost 4kg since I started zwift last month

and your taman is from Gombak to Tanjung Malim and Tranum. Thats enough to cover Hells loop

I used to have saddle bag.... which was ages ago. Stopped using them a while back. Now I keep everything inside my jersey pocket whether for normal ride or racing. I somehow feels annoyed looking at saddle bag on my bicycle, same with the front light. Never own front light before (i do own a rear blinker) even though i used to do a lot of night rides. Found them to be bulky, unnecessary extra weight and the design doesnt match the bicycle. Its like buying an expensive phone and then wrap it in a bulky ugly phone cover where by the end it looks like a brick. Just my personal view on saddle bags and front lights

https://zwift.com/academy

jom!!! its closing soon

Sponsor apa? sirap limau while cycling?

You've been a bit vocal today compared to the other days, been hanging out with TTH and Kuceng so much?

W/KG < 5

Me neither. Just hoping that it makes sense in this topic

The stem still needs to be slammed and the tongkat is not aero enough, try to attach some fin to it

several groups always start from Mydin bukit jelutong on Sunday morning and doing GCE / Latar / somewhere. Why don't you try to hangout with them? Heard PCC is doing a short one this Sunday in preparation for their IS