Don't Make These Zone 2 Training Mistakes
ฝัง
- เผยแพร่เมื่อ 24 ก.ค. 2024
- Stop getting zone 2 wrong! Zone 2 training promises so much. Get faster, seemingly without putting in loads of hard work. However, there are some common, easy-to-make mistakes which means that you might not actually be training zone 2 when you think you are! Are you making any of these zone two training mistakes? Let us know in the comments.
Welcome 0:00
What is Zone 2 Training? 0:28
Listen to your body 2:01
Going too easy 3:02
Going too hard 4:18
Mix it up 5:27
Manage your time 6:45
Life is too short 8:03
Useful Links:
Everything Cycling. All In One Place 👉 www.globalcyclingnetwork.com
GCN Uploader 👉 gcn.eu/gcnuploader
Visit the GCN Shop 👉 gcn.eu/gcnshop
Watch more on GCN...
📹 Zone 2 & Beyond: Training Secrets From Dr Iñigo San Millán (Tadej Pogačar’s Coach) 👉 • Zone 2 & Beyond: Train...
📹 Watch our Editor’s Choice Playlist 👉 gcn.eu/editorschoice
📹 Or why not check out our Features Playlist 👉 gcn.eu/gcnfeatures
🎵 Music - licensed by Epidemic Sound 🎵
Buzzer 4 - SFX Producer
Drone Vocal - SFX Producer
Funky Munky Biznis - HATAMITSUNAMI
Mr Maniac - Ryan James Carr
Trick Question - spring gang
Vibe Check - OTE
Waste of Bass - OTE
#gcn #cycling #roadcycling #roadbike #bike #bikes #bikelife
📸 Photos - © Velo Collection (TDW) / Getty Images & © Sirotti Images
The Global Cycling Network (GCN) is the largest online cycling channel in the world, bringing together a global community of road cyclists to celebrate everything that’s great about the world of cycling.
Our videos bring fans compelling daily content including expert tutorials, techniques, training, racing, cutting-edge bike tech, unparalleled behind the scenes event coverage, humour, entertainment, and more.
Presented by ex-pro riders, GCN offers a uniquely qualified insight into the world of cycling, and most importantly it’s fuelled by our passionate and enthusiastic fans - everyone who makes up the GCN community. We also bring the latest and greatest tech to your attention, showcase the best places in the world to ride and get exclusive access to events and races.
Welcome to the Global Cycling Network | Inside Cycling
Thanks to our sponsors:
Pinarello Bikes: gcn.eu/Pinarello
Topeak Tools: gcn.eu/Topeak
Canyon Bikes: gcn.eu/-Canyon
Camelbak: gcn.eu/Camelbak
Pirelli Tyres: gcn.eu/Pirelli
Orbea Bikes: gcn.eu/Orbea
Vision Wheels: gcn.eu/Vision
Wahoo Fitness: gcn.eu/Wahoo-Fitness
Park Tool: gcn.eu/-parktool
Whoop Fitness: gcn.eu/Whoop
Selle Italia: gcn.eu/SelleItalia
SiS: gcn.eu/ScienceInSport
Zwift: gcn.eu/Zwift
DMT Shoes: gcn.eu/DMT
Silca: gcn.eu/Silca
MET Helmets: gcn.eu/methelmets
Strava: gcn.eu/strava
ShadowStand: gcn.eu/ShadowStand
Precision Fuel & Hydration: gcn.eu/precisionhydration
AGU: gcn.eu/AGUxGCN
Elitewheels: gcn.eu/Elitewheels
Watch our sister channels:
GCN Tech - / @gcntech
GCN Racing - / @gcnracing
Global Triathlon Network - / @gtn
GCN Italia - / @gcnitalia
GCN en Español - / @gcnenespanol
GCN auf Deutsch - / @gcnaufdeutsch
GCN en Français - / @gcnenfrancais
GCN Training - / @gcntraining
Global Mountain Bike Network - / @gmbn
GMBN Racing - / @gmbnracing
GMBN Tech - / @gmbntech
Electric Mountain Bike Network - / @embn - กีฬา
![รวมเพลงลูกทุ่ง 6 หนุ่มไทบ้าน ฮิตติดกระแส ชุดที่ 1 l มนต์แคน ไมค์ ไผ่ เสถียร ไหมไทย พี [Longplay]](http://i.ytimg.com/vi/GD2v1OjMw5I/mqdefault.jpg)
🤔What training tips would you like us to teach you about?
Let us know 👇
I like the sound of your hub man! Anyway, the hardest part is to identify your Zone 2 so that you can maintain it without the need of a monitor or any sort.
How to make your own trainings plan optimized for a specific event.
How to maintain zone 2 in a traffic-gridlocked city
Just stay true to the zone two, no slipping, none - whatsoever.
How much zone 4-5 should we do in a week? What’s too much? What’s a good ratio of high intensity training to zone 2 such that you get improved fitness. And what’s good for a 20y.o vs a 50 y.o?
I believe the indoor trainer is the only place you'll get a consistent long enough time to be at zone 2 for benefit, keep the outdoors to mixing it up and enjoying the moment.
Good video.
100%
I'd rather eat my own poo than do a 2h zone 2 ride indoors. I have no problem doing 3h zone 2 rides outdoors.
Indoor trainers are for elites and influencers
@@irfuelAgreed! 👍
@@playerforty4621 weird to use an exclusionary comment to accuse people of being elitists :|
Si is still the best GCN presenter.
Says his mum
I appreciated the lack of comedy!
😂😂No, it's Dan 'The Boss' Lloyd. It used to be Matt, but now it's Lloydy. Dr Bridgewood's a close second.
Dan is the kind of a person you never invite to a party because he would bore the shit out of all the other guests 😂
@@SilverSniper75 He's my kind of guy. Airheads bore the shit out of me.
The “life is too short” statement is the best I have ever heard. It needs to be proclaimed more. Thanks for the video. You have given me one more reason to be on the bike. Enjoy the weekend, enjoy the ride.
100% I was looking into power meters and stuff but realised that I don’t want to be looking at screen every 2 minutes, kinda defeated the purpose of riding for me. Completely understand it for those training for races and stuff but for a casual rider I just feel it becomes too much and moves more away from the reason why I started riding.
More reasons to get the bike! We like the sound of that! Glad we could help 🚴
Same
I’m an older lifelong cyclist, and I bought an ebike after suffering a pulmonary embolism and permanently losing part of my left lung. I quickly learned that it allows me to separate my terrain from my workout intensity. So I do a lot of “epic” mountain bike rides, which keep my enthusiasm up, but can easily adjust zone with the assist level lever. I try to keep to the 80:20 rule or roughly 80% zone 2 and 20% sub and super threshold, which works very well for me. A bonus is I get to go places I never could on my analog Mtn bike or road bike, that are amazing and sparsely travelled.
This is what got me from being a turd from 20-30 to being a cycling man. I love my EMTB still.
Yep, enthusiasm pushes me out of zone 2 and into 3 and 4 far too often. Zone 2 is tough!
zone 2 should be easy, "all day" pace, classic long slow distance training. If it's hard it's not zone 2.
Me too. There is a sneaky mental game to zone 2 training. On paper it sounds like it should be easy, but in reality it takes a lot of focus!
But if you do a 3h ride there is no way you will be doing that in zone 4 ;)
The discipline it takes to STAY in Zone 2 can't be underestimated! It's so easy to push just a little bit too hard on a small climb.
@@christopherharmon9336 That's why I run a 34 in the front and a 36 in the rear. To keep spinning at 8 km/h uphill :D
Love to see this. We used to go between Zone 1 and Zone 2 for over 90% of training in Biathlon and Nordic Ski training. The rule was exactly what was in the video. If you can't finish a full sentence on one breath, you're working too hard. Intervals were then hard...VERY hard.
Totally agree about letting your body tell you where Z2 is. One bonus of tech however is that it can remind you faster than it takes your body to get out of breath. I try to do most of my commutes in Z2 and when I first got a power meter I realised I was going far too hard on hills. You have to slow down A LOT on hills to stay in Z2!
Tech can really help with training, but hopefully this video will allow people to learn how to train in zone two without all the tech. Thanks for the comment!
Agree when you see what a small half of percent does to your power if you are a heavier riders you see it is hard to eyeball it correctly. So easy to go out of zone 2. Power meter for weather and inclines is god sent. Found out I cannot ride in zone 2 up climbs over 10%.
haha yes even on a bridge i get from 25 kmh to not even 10 sometimes
Love the style of GCN videos. Not over technical with information. Beneficial to all levels and make newbie’s like me feel part of the community. 👍
Great to hear! What other videos would you like us to make?
Finally! A training video that does not advocate for algorithms and gadgets. This is just old-school training.
What did you mean by the last sentence? Were Coppi and Bartali aware of zone 2 training? Old school like Contador or Nibali was about "lactic acid" which doesn't exist in muscles. Zone 2 is about lactate, which was only "discovered" by Dr. Iñigo PhD advisor a few years ago.
Nothing wrong with kicking it old school! We hope these tips help you out 🙌
Z2 training on my bike is glorious! I get to do it alone. As a pegged left introvert, it's a great time to evaluate my performance and figure stuff out. I love being with my teammates, but social interaction drains me.
Maybe do a video on what Andyc ultra cycling called a soul ride. He's right. I have tons hills around me. I train on hill climbing alot. The day I took my bike to ride around a flat lake was magically re-energizing.
It would be fun just for you to talk about that briefly and then just show quiet footage of a ride, the countryside, or I think it's called the Bath loop.
Thank you for that last comment. I’ve literally said the same thing in our discussions about training. I’m cycling for fun, no one’s paying me for my results. I’m not going to miss fun rides to do a ton of zone 2 because it’s the in thing. I’ll do it when it suits me unless of course someone starts paying me to ride zone 2. 🤣
How about your body thanking you for training your metabolic health? Seems pretty short sighted to prioritise something as childish as “fun” when there are quantifiable and objective benefits to just spinning on a trainer indoor in a controlled manner.
Your body doesn’t care about your feelings or mental health; it only cares about the stimuli that you give it. Doing thing for fun is a waste of time .
@@87togabito your life seems fun
@@yutiros5174 He's trying to improve his life expectancy so he can live longer to avoid all fun stuff and keep on doing things to improve his life expectancy. Doing things for fun? Are you crazy?! :D
@@irfuelAlso, your body does absolutely care about your mental health. Stress and other mental anguishes destroy your body on a physical level. I don't know what this guy is about.
i'll give you 10 cents
I've never thought of Zone 2 training like this. A real sweet spot it turns out. Thanks, Si, for the illumination.
Love it. I recently bought a garmin watch, you know, to data-ify my training. I had resisted for years as I've always figured listening to my body is more important. But I find this vid has a lot of common sense, and may just be the meeting place of the fitness watch and the self-check-in, where we can start to deeply understand the Garmin's levels and what those numbers mean for each of us, uniquely.
A nice video. Thanks Si. I like zone 2 indoors, but outdoors just go with how I feel an enjoy the ride. I think it is worth remembering that some zone 2 advice maybe based around experiences with pros and I am definitely not that, so you advice of life is too short is very worthwhile
Thanks for this Si it really larified things for me. Following your breathing through the nose and taking in senteces guidance, I got focused on the indoor trainer. With a daily 50 minute session being careful to stay in zone 2 since watching this I'm already seeing the benefits - droping 2kg in weight with no real change in diet and my energy levels have increase, just feeling better all round! Wife thinks I'm losing it because she hears me talking to my self when I check I can do whole sentences!
These training protocols are all great, but in agreement with lots of other people here - just soak up the joy of cycling and experience of being in the moment and engaging with nature and the environment 😊
That's true, cycling should be about enjoyment 🙌 This doesn't need be casual rides, some people love the feeling of structured training 🥵
For sure, it’s all good - whatever floats your boat ⛴️ 😊
This is a nice condensed, simplified and clearly delivered explanation of Zone 2 and general fitness and seems to collaborate with the current science im aware of. As a 50 yr old recreational cyclist pushing fir big improvements this year have been doing more zone 2 and am much more conscious of where it is, and avoiding big pushes into zone 3+ especially nearer the start of the ride. Haven’t seen huge benefits yet, but steady does it. I’m not having any less fun on the bike going slower personally. It’s all good, lucky to be doing it. 😃
Fantastic video. I must confess I’m old school and do it purely for the enjoyment. I don’t own any computer stuff. It’s come to the point where group rides are the others just comparing who’s got the best equipment and spouting out numbers for the whole ride - I’m left out.
However, when I beat them up the hills then the excuses start filtering out at the top 😂
Stellar content again Science Si and GCN!!! Love this recap and reframing of the amazing Zone 2 video you did with Dr. Inigo San Milan! This adds perspective to the whole situation which is appreciated. I have recently, due to time and the fact that I can't stand the indoor trainer, dropped the Zone 2 ball by just doing HIIT. Time to add some time and spice in my training by reintroducing more zone 2. Off to ride my bike and so thankful for these insightful videos! More of this content please!
Glad you enjoyed it! We will see what other videos we can do like this seeing as you found it so useful ♥️
Love the video! Zone 2 on a trainer is quite good whilst watching the football!
Agree on variety - with only 5 hours / week, it’s hard to fit in much Zone 2.
I started racing bikes in the 1970's. Back then, we spent a large amount of time doing "base training". It's now called Zone 2 and is still based on RPE.c Slow enough to breath through your nose was our threshold - just like you mentioned. You also nailed the concept that have been the same for 50 years: In a group ride, only a small number of riders are getting Zone 2 benefits. Many are working too hard (me, back in the day 🤣) while others take it too easy in the draft. Zone 2 training is easy but not as easy as it looks.
70s guy here too, though we called it LSD. No, not psychedelic drugs, long slow distance.
Long steady distance
Excellent video. I have found myself too fixated on Zone 2 training, often wondering if I'm going to easy or too hard. This video provides a well needed perspective for me. Thanks.
My best Zone 2 training aid is my old 9-speed, 3x mountain bike. The gearing really allows you to control your heart rate when you're riding up a slightly uphill grade at a blistering 7-8 mph!
Great video! I am definitely guilty of getting sucked into thinking Z2 is everything. This simple and straightforward perspective is wisdom at its finest!
Just did a 3 hour zone 2 training today! Was really nice and fun, a much needed change after a lot of intense workouts.
Awesome! Did you ever struggle to stay in zone 2?
Thanks Si! Great few points for a relative newbie to cycling :)
really like this video. rather than simply stating the obvious, which GCN have a tendency to do, Sci discusses the nuances of z2 training, which I completely agreed with. thanks for the intellectual input into the video Sci
Awesome content! I am a lifelong endurance athlete. In running we use to call it LSD (long slow distance) which is now labeled zone 2. I have always loved these training sessions best as I too am in introvert and these sessions allow me to free my mind. I also love the intermittent all out hard intervals. It is the variety in training and in life that brings the most satisfaction and fitness.
Thank you for another quality video and a
reminder to always listen to your body first, then the tech.
I will go by the "life is too short", it's summer now. I can jump up on the turbo doing the correct numbers during bad weather, fall and winter. Next summer i will hopefully be an equally happy but faster cyclist.
Brilliant, Si. You nailed it. I love Zone 2 and do a lot of it, but I’ve noticed I also need some harder sessions to actually see improvement. It’s like zone 2 increases my potential and then some higher-intensity work unlocks that potential.
This is how I feel about it too.
Guys he is just showing off his all the bikes he has lol
This is very informative for me since I have started on a road bike 4 months ago and have been training on my own and I still don't have any sensors of bicycle computer due to financial status so keep up the good work.
Love your team❤❤
Dont worry about sensors, but if you sre going to buy anything start with HR. Hope youre enjoying the road bike journey
Well done, thank you!
I love your attitude on this topic. I 100% agree!
Great advice in the end! Very informative!
This is an awesome video. Thanks!
Nice one Si, enjoyed that. Life and a job really do get in the way of bike riding! Guaranteed snot bomb as soon as director shouted "cut!"
Such a great videoo! With that closing message!! Enjoyyyy the rideeee!
Thanks for this vid, I'm new to cycling but not to fitness and have been paying some attention to zone 2 training, honestly it didn't make sense to me and well I guess get it somewhat but after trying to figure it out I decided I'm not wasting my time dickering around, I'm 59 and started riding because running was becoming to hard. I'm just going to ride as long or little or as hard or light as I want. Cheers love the vid.
Appreciate the info on how long the impact is of going out of Zone 2. I abuse that on every ride bc there is a mile long incline that I like to be strong on. I will now give it up unless I am going all out that ride. More important to drop the fat for climbing this summer than to go fast now. :)
Thx for talking about this. Just going by heart rate, I am even out of zone 2 when coming downhill.
I just try to take it very easy to start with, then I just don't care, do what feels fun.
Great video as always
great advice at the end. All was great but the end was best :) Zone 2 is killing me softly
Thanks for sharing
Electronic devices are great, apps are great, analytics are great. Still, the main goal of thoughtful training is to develop *intuition* by understanding our body. 🙏🏻😌
Always wondered about this!
Love the final tip! Life is too short
Excellent video!, Old school GCN, 9 crappy videos one incredibly good one!
Listening to your body over your cylcing computer is the best advice !
Nice balanced video, I'm a heavy rider who does long rides at weekend in hilly region of Scotland so zone 2 is probably the base level but you need to skip out of that for the climbs, and, the fun fast techy descents , needs to be fun as you say
I have found that zone 2 with my power meter on the trainer gives me a consistent heart rate reading to where I have pegged the physiological response of the zone to be for me. Outdoors, the power meter gets me really close, but it usually ends up being an endurance ride versus a zone 2 ride because of the elevation and also lots of stop and go due to traffic.
Very interesting, I might struggle with zone 2 rides as it’s very hilly near me in all directions. Like the idea of a couple of hours zone 2 on the trainer though. Top tip.
Great video! Younger days we over trained. Good zone 2 x 2 days a week big benefit for me as i get older..lol..
I have been working at getting more zone two work in. I find putting them in between Zwift events to be helpful. Sort of like a recovery. I purposefully have been signing up for events that really on paper should be beyond my ability. I may be last, or near last, but I’ve shown up and completed
Yesterday, I ended a lovely zone 2 ride with a hot sprint at the end. Just opened it up on that last road full tuck.
Best advice ever! 🙌
Good video . I do all my training on an erg rower . 2hrs a week at zone 2, 30/45 mins high intensity. I switched to this 6 months ago . Very strict veggie diet ( 160 gms protein per day ) I am 63 . Vo2 max measured by professional body 48.3. It works .
PS I also combine two weights sessions .
Si's comments about hitting a plateau in fitness describe my situation, too. The five hours a week isn't going to change, but I need help with a plan to get the most out of those five hours.
Over the years I've enjoyed dozens of GCN videos. The one thing that makes me envy the guys who do these videos is how comfortable they look on the bikes they ride, even when the saddle is miles above the handlebars! Simon manages to chat with his back apparently at a 'normal' angle and his shoulders un hunched. Oh how I wish I could find the geometric dimensions personal to me that would enable me to ride without resulting neck and shoulder pain. Bike fits don't work because they are generic, formulaic, 'in the opinion of the bike fitter' processes. Hey ho keep doing the videos guys.
Good points, friend
Always some great info for us regular humans 😊
Good to see going too easy mentioned! A lot of people use zone 2 to justify put in very little effort. I think this whole "going out of zone 2" is overstated, fair enough if you do a 5 min threshold effort, but HR going into low tempo range every so often isn't going to kill your ride.
I love thes advices Si. And I like too go at different intensities. Fun is important.
Nice one Si 👍😁
Hi. Thanks a lot for this video. My exprience earlier this zear is that my Zone 2 ride (1st of thi kind) was so boring that I gave up after only 35min. THe profile was mostly flat and my avg. speed was only 24-25 km//h. One point can be that I have definetly relied on my Garmin (which calculates the Zone 2 on my max. HR). And I have know that connection of Z2 with my feelings (breathing). So may be that I can go a little harder strictly according to my feeling as I was feeling as I was doing nothing :-).
Outstanding
Have you guys ever made a video on dry roads?
Only when Maron tries to make a video about riding in the rain.
Seems like something that would be perfect for pedaling some sort of an under-desk cycle while doing computer work or making work phone calls.
I think what I’ve learnt recently is how much my own zone two changes according to tiredness and other factors and that first tip about not relying on tech really applies here. My zone two wattage is really quite different sometimes and listening to my body is the only way to get it right.
Having said that the fittest and fastest I ever was was before I knew any of this and did two rides a day one of which was definitely more like zone 3 and the other 4/5. Yeah. Covid times. 🤷🏻♀️🤷🏻♀️
looking like i have been making all the zone 2 mistakes lol cheers
Wonderful closing comments. I used to the MAF training alone, all the time. Now I do Z2 on the trainer and when I go out with the boys and things get spicy, I’ll smile and bite! I loved the don’t nail training but get life wrong comment, spot on!
very good advice!!! been riding 30 years
See dozens of video about Zone 2 … this is great … and life is too short😊
Guys, please make a video on BLOCK PERIODISATION, Si seems like the perfect candidate .
I think the best bit of advice here is about not obsessing with gadgets. I came to cycling from a running background, back in the days when there were no HRMs or GPS watches. I ran at my best, and was happiest, once I had learned to mix 80% running at conversation pace -- having conversations actually -- with 20% of intense work.
Good Alan Partridge style intro … nice work Si.
Good info 📶
This vid was spot on, very good advice, hopefully no one listens to it ;)
Made plenty of mistakes in the past with zone but getting better on Zwift and on the road… but still overshoot due to the fun of accelerating too much or pushing in short climbs 🤣
I'm a long dormant bike commuter that's been suddenly inspired to do some epic bike packing trips. At my age, 68, it may be a little questionable, but I'm training for the distances and loads and can see that zone 2 training is going to be key. I live in a place with tons of options between long flat road rides and big climbs in the dirt. I've completely altered the way I ride now for zone 2. The flats are perfect for staying exactly where I want to be in zone 2, and I now avoid grinding up the really steep stuff in the mountains unless it's right at the end of the ride. Also in the climbs, I no longer challenge myself to stay on the bike in the really steep sections and have no qualms at all about getting off and pushing to keep me constantly in Z2. And I now do some interval training close to the end of every third or fourth ride. I just give myself a mile or two of of moderate riding to clear out any lactate buildup before the end of the ride.
I only use my indoor trainer for zone 2, live in a region where it's impossible to fine a route flat enough to stay in zone 2.
It has taken 6 years of cycling trainings and getting a lot of experience to understand this. At the beginning I did all of my workouts as hard as I could and I was completely overtrained after 2 seasons. And now at the beginning of the season I'm fitter and much stronger than at my fitness peak 3 years ago :)
Thank ❤❤❤
I’d like to see a solid set of zone 2 training sessions in GCN training: different lengths of vid for example.
Really interesting info. I was very happy trusting what the Wahoo and Strava says, relative to my age. Now realising that may not necessarily be right! Cheers 😃
Hey Peter, they are not necessarily wrong either, but by listening to your breathing you can effectively check to see if they are right. Cheers, Si
To increase my endurance and VO2Max in cycling, I do cross training by running and skiing (cross country skating). Ask people from Norway and they will tell you. You can do it on roller skis in Britain. Very efficient.
Commuting by bike is a great way to fit some Zone 2 riding into your schedule. Commutes are usually solitary, or at least not competitive, and hopefully you have a route to work without any major hills. Also doing the same route repeatedly really helps with the "listen to your body" part, because you can tell the difference in your effort from day to day and week to week in the same stretch of road. It also helps with the boredom. On weekends or group ride days you can mix things up and do something fun but you still got your hour or two of steady pacing in.
I've done lots of Z2 training, 3/4 of my weekly training was Z2, it was pushed by my coach......after a few weeks i got board of it but kept doing it......after 6 months my FTP dropped by 41 wats.....I blame it on too much Z2 and not enough on high intensity training...My balance was wrong as far as i was concerned... I then changed my way of training, and do 1 Z2 a week for 90 mins and the rest VO2 plus threshold and sweet spot I'm now getting stronger again and starting to enjoy my training again.... So as you said life is too short do what makes you happy, that is all that matters.....Just keep cycling and enjoy it :)
This year I have fully swapped over to let's just ride & enjoy it. No more data for me. It would most of the time take the enjoyment out, either during or after the ride. Ride how I feel like riding whenever I do. Stop for photos & ride whatever technical route id like. Just dont for get your lights.
Zone 2 indoors only - on the rollers, because it feels like riding …. Always with a sprint at the end - has been working for me - and I’m fit enough to play on the group rides
Going back to the Millan stuff, he's really talking about something that approximates to Peter Keen's Level 2 (70-80%) of max heart rate rather than Z2 power (56 - 75% of FTP). Appreciating that his measurement was being able to hold to conversation/breathing (how long a conversation, who's listening, who's speaking, length explanations, short sentences or single words etc etc). Level 2 HR is a broader 'zone' the Z2 power, easier at the bottom and quite a bit harder at the top. Putting the variability of HR and FTP measurement aside, Millan and you guys are still talking about building a fitness base before putting 'performance' on top of it by separating out the sessions. Great stuff, something we've been doing for years because we know it works. I think the danger is revisiting the metabolic approach but not busting the myth that fat is used as the fuel source in Z2 and carbohydrate/glycogen above that. We know that isn't correct.
This is what I have done, during work days, when I don’t have time to get out on my bike. I just do zone 2 on my trainer, three times per week. Normally 60 to 90 minutes depending how I am on time and I just watch a movie or something that interest me. Weekends are for fun, long, fast and social rides. That works for me.
Si, great presentation, as always.
Wondering how the riding that goes into making a video like this figures into your 5 hours of week of training tally. Does making these presentations contribute at all to training, or is it too much start and stop and repeat takes?
Great vid, thanks. Zone 2 is for my long easy Sunday ride from now on. Wonder what the minimum viable ride time is for a Z2 run?
I actually bought a lactate meter (not because I'm soooo worried about being fast, but because I've always been kind of a science nerd and I've always been curious what's actually going on in my body) and I was surprised how low my power is at my current zone 2... So surprised that I will redo the test in a few days. Before the meter arrived I was using the breathing/conversation method, and I felt comfortable doing 30 watts more than what my lactate says. In the test at that power my lactate was 5 mmol/L (too high). But... perfect thank you for this video. After watching many videos with Tadei's coach, I was still left wondering how I'd work zone 2 into my week and if it reeeeeeally is that beneficial compared to what I usually do. I remain skeptical that you can be a faster rider with that heavy of a zone 2 plan like Tadei's coach claims, with 20% zone 4+ training, and the rest zone 2. My plan is do a few mornings on the trainer in zone 2 and when I'm outside, I'll do whatever I like which is usually climb/suffer.
Z2 still enables you to go fast, but only on downhills, and for this reason I as a descent freak like z2 training. 😁😁 If you come across a descent that's too steep or too twisty then it's still not the end of the world if you have to stop pedalling for 10-20 seconds on occasions, I think a tough climb is a lot bigger issue where you are forced to go up to z3 or z4 for long-long minutes.
Years ago I was told to ride slow for a long ride to get fit. My best 100miler was preceded by a slow 80 mile ride 10 days before. Hard to ride that slow but forced myself. Payoff big time in last 20 of the 100miles I felt great and picked it up into a head wind before looking back and had 15 riders on my wheel. Best compensation after turning 68😜
80-20 rule for me. At 57, I dedicate ~ 80% of my time in Z2 and the rest in Z3-4 with HIIT. I managed to improve my overall VO2 max with a regular regimen of this training formula. But ABSOLUTELY, the key is to enjoy the rides and to have fun out there.
You can always find a company to help you test where your pulse and power zones are. They perform a lactate measurement and VO2max test. I thought it was an interesting thing to do even if I am a low level amature.
I just do 2 intervals sessions a week and fill in the rest with Z2. Also, I needed an HR monitor for Z2 I thought I was doing zone 2 but I was doing tempo. I think it is good to do that first so you get a feel for it.