6 Weeks of Zone 2 Training Reflection 🚴‍♂️

Preliminary Testing

• Conducted a step test and ramp test to determine initial fitness levels and Zone 2 heart rate/power zones.
• Approach: Training exclusively in Zone 2 for 6 weeks.

Training Plan

• Duration: Gradually increased hours each week;
  • Shortest ride: 1 hour.
  • Longest ride: 3 hours.
  • Peak week: 9 hours.
• Indoor vs. Outdoor: 80% on indoor trainer (easier to control Zone 2).
• Intervals: Included to break up the monotony;
  • Example: 1.5 hours with intervals of 20 minutes at Zone 2, aiming to keep heart rate between 150-155 bpm.
  • Rest: 5-minute rest in between intervals.

Adherence to Zone 2

• Review by Coach Lawrence:
  • 50% of training in Zone 2.
  • 25% in Zone 1.
  • Rest in recovery zones (e.g., freewheeling, descending).
• Minimal time spent in Zone 3.
  • Explanation: Minor deviations are not significant unless they affect subsequent high-effort days.

Follow-Up Testing

• Tests Repeated: Step test and ramp test.
• Step Test:
  • 4-minute stages, 20W increments up to threshold.
• Ramp Test:
  • 1-minute stages, 15W increments until maximal effort.

Results

• Improvements:
  • Blood Lactate Levels:
    • New curve shows a flatter line with lower peak lactate (~6mmol vs. 9mmol previously).
  • Lactate Threshold:
    • Increased by ~15%, from 140W to 160W.
    • Zone 2 power: Increased by 20W.
  • Heart Rate Zones: Remained consistent with previous values.
  • VO2 Peak: Increased by ~7-12%.

Future Training Directions

• Continuation of Zone 2 alone may yield diminishing returns.
• Recommendations:
  • Increase ride durations (longer Zone 2 sessions).
  • Incorporate higher-intensity intervals/midweek efforts to stress the body further.

Insights & Reflections

• Low-intensity, high-duration training can effectively improve fitness.
• Misconception addressed: Hard efforts are not the only route to increased fitness.
• Different training methods (intervals vs. steady-state) yield different types of improvements.

Closing Remarks

• Encouraged audience feedback regarding their own Zone 2 training experiences.
• Follow-up video to address common questions:
  • Managing boredom, outdoor vs. indoor training, training to heart rate vs. power.