Get Ready for the Zwift Games Like a (Former) Pro
Thinking of racing in the Zwift Games at the end of this month? There’s still time to train and prep, even if you’re new to e-sports.
Unlike many e-sports competitions, the Zwift Games are open to every level of racer, and feature an endurance event (called Epic), a climb, and a sprint. The Games start in February for elite racers, and then on March 1, riders in the lower categories begin to compete.
If you’re feeling a little unmotivated as winter wears on, signing up for the Zwift Games can give you a bit of a boost to push you through the next few weeks of training, and even get you pumped up for IRL racing in the spring.
For a crash course in training and racing on Zwift Island, we tagged former pro Christian Vande Velde, who now works with the Breakaway App, which provides AI-base coaching for cyclists, to learn his secrets.
What to Do Now to Prep for Racing in the Zwift Games
Get a Training Plan
Yes, the race is coming up very soon—but if you’ve just been casually riding on Zwift for the last couple of months, even a few weeks of structured training can help you get ready for race day.
Vande Velde loves using the Breakaway App (he does work there after all), because you can add your races into the app and get an instant training plan that’s ready for you to use on Zwift. “It’s nice having something telling me what to do throughout the course of the week, because especially on Zwift, it’s easy to go too hard too many days in a row,” he says. “In the wintertime, if you want to really work on your weaknesses, there’s no better place than Zwift, but adding some structure to it makes it even more effective.”
You can also turn to the workouts already on Zwift—space them out with endurance-paced rides and make sure you’re adding in a rest day each week, even if you’re trying to cram for the Games.
Train Your Gut
While you are in this training block, it’s important to train your gut so race day isn’t a rough day. You may be able to get through the sprint and climb stages without taking in calories during the race, but the Epic (endurance block) is going to require some fuel.
“In training, you should definitely be eating the same kind of things you could do on race day. We all understand that bad things can happen if we’re trying new things on race day, and going as hard as you possibly can,” Vande Velde says.
This doesn’t mean every day needs to include three gels for a 45-minute spin. But for your longer or harder workouts, try adding a sports drink or a bar during your workout.
Have a Race Day Plan
“I believe that the race is actually won and lost before the race even starts,” Vande Velde says. This means doing a bit of training to prepare for the specific races, having your bike setup dialed in, knowing when your start time is, and frankly, treating a Zwift race like you would any other race.
To get more specific, make sure you have your usual prerace dinner the night before, get a good night of sleep, have your favorite prerace breakfast, and make sure you’ll be free from interruptions during your race time. This can be tricky when you’re racing in your own living room and the kids are home from school, but let the family know that until the race is over, they should pretend you don’t exist.
Do a Race as Prep
In order to race the Zwift Games, you do need to do five races on Zwift in order to qualify. (This doesn’t mean winning the races, just having that race experience.) So you may be racing this month anyway.
Regardless, if it’s been a while since you were on a start line, jump into a race or two in the weeks leading up to the Games so that you’re ready—and so you remember how Zwift racing works, especially if you just raced cyclocross or gravel and are getting back to virtual reality.
“I admit that I get frustrated with how some things on Zwift work compared to my time racing on the road,” says Vande Velde. “When you’re trying to reconnect with a rider ahead of you and are chasing back up to them, you have to time your effort right. A lot of times, I’m going too hard and I actually pass the group. And then I have to let up so they can catch me, but then they pass me again and suddenly, I need to sprint to get back on! Knowing those nuances takes a bit of time to get used to, so make sure you do a race before the Games to remind yourself.”
How to Conquer Race Day During the Zwift Games
Turn Down the Heat
This isn’t just some casual ride, this is race day—and you want to be racing in the cold, not a hot room. “Turn your heat off way in advance, because if you turn it off five minutes before the race, that’s not going to do anything,” Vande Velde says. “You can open windows and doors if needed. I have a massive box fan and a small fan right in front of me. Please invest in a fan. In fact, you probably have one in a closet.”
(If you decide to move your setup to the back deck or garage for chillier temps, just make sure you check that your wifi will still work out there.)
Dial In Your Nutrition
Yes, the kitchen is only a few feet away. But that doesn’t mean you shouldn’t have your nutrition dialed in. “Have a meal around three hours before your race, and plan to take in some calories during your race, especially for the Epic,” he says. “Have your bottles and whatever nutrition you’re using set up on a table next to you for each access—make sure they’re easy to reach even when you’re pedaling hard. Nutrition can make or break a race.”
Know Prerace Nerves are Normal
In a way, you actually want to feel a little nervous on the start line, even though it’s entirely virtual. Prerace nerves aren’t fun, but they are a positive thing: It shows that you care and you’re excited about the race and how you’ll perform!
Even Vande Velde, who has raced the Tour de freaking France, gets a little nervous on the start line of a Zwift race. “With races like these, I know how hard it’s going to be and how focused I need to be from the very start,” he says. “Honestly, it’s harder in some ways because in most road races, the group didn’t start out super hard and you had time to get into the groove. That’s not the case here. On Zwift, it’s short, so it’s hard from the moment you hear ‘Go!’”
Get Warmed Up
To that end, you’re going to want to warm up. You can warm up in the start grid on your trainer (yes, you’re on a virtual trainer while riding the trainer in real life, and it’s basically The Matrix). Or you can do a short ride anywhere else in the Zwift worlds before signing into the race.
Whatever works for you, just make sure you’re feeling warmed up with 15 to 20 minutes of easy pedaling with a few short bursts of effort thrown in. This also lets you check your IRL gear like your snacks and your virtual gear, including your internet connection. Get to the start line with a few minutes to spare!
Expect a Hard Start
Race starts on Zwift are sort of weird, because as Vande Velde explains, unlike an IRL race where you’re starting from zero and getting up to speed, you’re already pedaling on your trainer during the countdown. Because of this, the race starts hard—so don’t assume you can be soft-pedaling in the minute before the race. Gradually increase your intensity so you’re in the pack and not instantly off the back when the race begins and you’re launched off the line.
Put Down a Mat
Look, you’re going to snot rocket or spit on the floor during the climb stage as you struggle for air. It’s nearly inevitable. (“You’re so caught up in the moment that you don’t even think twice about it,” Vande Velde laughs.) You’re also going to be sweating a lot. Have a towel set up under your bike so it’s less gross.
Race-Specific Tips for Crushing Each Stage
The Epic
“If you’re doing 51 miles in the Epic and you haven’t ridden 51 miles or more, you’re in for a rude awakening,” Vande Velde says. Yes, it goes by quickly because you’ll likely be in a pack and have the advantage of a draft for the entire ride. But it’s still going to take two to three hours on the trainer.
“Be careful about going out too hard in the first half an hour or so: you could really hurt yourself,” Vande Velde says. “While you may want to chase the group ahead of you, if it’s mile 10 and you’re already feeling exhausted, you really need to dial your effort down and stop worrying about what the others are doing. Ride with the people who are riding at your pace. The accelerations and decelerations will absolutely slaughter you if you’re not careful.”
The Sprint
In the sprint, you’re in a series of shorter races and gradually moving on in the group of riders if you do well in the sprints. You’ll be doing multiple sprints in your race, with time to recover between each. “You need to be very fit to be able to recover between the races,” says Vande Velde. “Some of this comes down to nutrition, so make sure you’re well fueled for it.”
Between races, if you’re moving on from one qualifier to the next round, Vande Velde suggests that you keep pedaling for a few minutes. You want to let your legs recover, so don’t pedal hard, but you also don’t want to start seizing up.
The Climb
This is all about being able to handle pain and suffering. “The Alpe du Zwift climb is about knowing yourself and what you can withstand,” Vande Velde says. “I can say that I’ve climbed the Alps d’Huez many times in real life, and I’ve done it many times on Zwift, and it’s incredible how close the two actually are [to each other]. You’re going to need to just push yourself in this one.”
You can also ride the Alpe du Zwift ahead of time, and he’d recommend doing that sometime this month so that you have a better sense of what’s waiting for you and can push yourself, but not blow up.
Get Ready to Crush It Outside This Summer
Even if you’re not a huge fan of e-sports, you can get a lot out of this race experience. “Competition is incredible and inspiring,” Vande Velde says. “We all need goals in the wintertime. And this is perfect: You have a carrot to chase for this month to get yourself ready to race. It’s going to pay massive dividends come summertime if you’re already doing events like this.”
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