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I have the mag here.
Zone 2 - 65 to 75%
My average on a club run (road) is at the top of that range or just into zone 3. Long stretches on the flat will be at about my average but I can't ride up a hill without trying my hardest (I blame Stava!).
"which takes its toll after a while"
That is one of the main points in staying in zone 2, in my limited knowledge, it allows you to train every day without knackering yourself.
Personnal I think its a bit of a waste of time to the OP when he's already doing sooo many miles a week.
In fact you could argue that he should cut back on the commuting and throw a more focused harder interval session into his week ??
Well percentahe wise I don't suppose I'm far off as this morning my average hr was 78% of max.
[i]In fact you could argue that he should cut back on the commuting and throw a more focused harder interval session into his week ??[/i]
Yeh you could be right. I'm trying to stick to riding to work Monday, Wednesday, Friday at the moment but that doesn't always work out as this week could be Monday, Wednesday, Thursday, Friday. I want to ride tomorrow as its supposed to be icy on Friday morning, but if it isn't icy I'll ride.
the thing is, its impossible to stay 65-75% for an entire long ride, short sharp hills always take you over. My last few rides have been an avarage of about 68-70% which I'm happy enough with TBH.
[i]short sharp hills always take you over[/i]
I think the suggestion in the cycling plus article was to get off and walk on any hills that take you over zone 2. Oh the shame!
In fact you could argue that he should cut back on the commuting and throw a more focused harder interval session into his week
Not quite the same but for the past 18 months I've mainly been riding road and after having a *metabolic test done I discovered my base level was good. What has suffered though is speed and power so this is the main focus of my training now but still not neglecting my base fitness.
**My training this week is; Tuesday - speed intervals, Wed - 1.5hr steady Z2, Thurs - speed intervals, Fri - rest. Sat - long 3hr steady with hard Z4 for the last 30 mins with hills, Sun - Similar to Sat. This will change on a week by week basis.
*see previous post
** Have hired a coach to help me with a structured training plan.