Aerobic base training! Does it have to be Zone 2?

[@grahambowes756]

I find it difficult to keep on Zone 2 on my local roads. So I do those routines on my smart trainer and ROUVY. My HR when out tends to average the 140s, particularly when out with friends. Zone 2 for me now at 68 is about 121bpm. It’s interesting to see now how much Zone 2 the Pro riders do in training.

[@StayInTheWord]

Great video sir. I’m heading out to our First Saturday of the Month Men’s Prayer Breakfast, then I’ll be jumping on my Canyon Endurace CF SL for a 35-40 mile ride. Grace & Peace

[@Forest_velo]

Thanks! Have a great ride! 👍

[@peterschocher9582]

I am in my sixites and I'm trying to graduate two to three 3-4 hour rides per week. In each ride I ride polarized with 3-4 bigger climbs (Switzerland/Jura). so I rode ca. 60-70% zone 2. My fitnesslevel is top and still encreasing.

[@Forest_velo]

That is awesome! Wish I had Swiss climbs to ride! 😃👍

[@TheTurnerturner]

Are we talking Z2 HR or power? I can never find any info on Z2, if it is based on HR or zone 2 off a power meter. Or is this the same thing? Great to hear you thoughts, enjoyed the vid!

[@Forest_velo]

Hi! You can base it on either if you have both but I think using heart rate is better for zone 2 as it gives a true reflection on how hard you body is working especially as you’re getting a feel for Z2 in the beginning. I’ve found that generally they (hr and power) link together quite well ie if I’m keeping my hr in zone 2 my power reflects this. Apart from when I may be going up a short climb and power will rise but hr will be slower to do so. Hope this helps. There are other videos on the channel about Zone 2 which might help.

[@mark_kirkbride]

Horses for courses. Winter rides tend to be much harder, the cold on muscles makes a big difference (gets to -26 here peak winter), blustery winds, icy roads, sleet, snow and everything in between. In other words there is an additional effort in the winter months that strains the body so you'd be surprised at how fit you can get but most importantly for muscle development/conditioning riding Z2 in winter (It can be hard work). I’m happy some days getting in a quick 40-50km, then other days when the sun is shining with a blue(ish!) sky a steady 100km+ in 70% Z2 & 3 with some Z4 HIIT if I feel like it. I don’t think there is a hard and fast rule, other than get on the bike, mix it up, enjoy the ride, enjoy the roads and keep safe :)

[@Forest_velo]

It doesn’t get quite as cold here 😅. Thanks for commenting, good points! Sounds like Eamonn’s sentiment!

[@markfly480]

Hi, I try to do Z2 in Dec and Jan. However because it's a lot of hours a week, I prefer to do a couple of group rides to get the hours, but then that inevitably means you go into Z3 at times. So a compromise, but does mean I get the hours I want per week. If it was purely Z2 riding on my own then I think I would find excuses and not end up getting the hours in 😊

[@Forest_velo]

Indeed. The classic club ride may not be strict zone 2 but was always effective at developing endurance. You might just need a bit more rest.

[@carlpentney290]

I'm struggling with consistency due to our rather erratic UK weather. I'm seriously wondering whether to reverse the periodisation and do a greater proportion or mix of rides now including high intensity and do the base and volume stuff in the spring. Can't hear a lot of what Eamonn is saying unfortunately.

[@Forest_velo]

Sorry about the sound. I was having some problems!! Yes reversing it is a good idea. It is a lot easy to build up endurance in the spring and it will be a change from more intense riding. You can always add that again later.

[@Markhypnosis1]

Why don't you get an indoor setup? Without my indoor riding I wouldn't have done anything in the last two weeks. Yes it's not enjoyable, but it's necessary.

[@ianross4174]

Hi, when you say a long ride what time would be best, also what’s a sensible ride for the day before and the day after. I’m in my sixties and have been riding for a few years.

[@JIMMYHIBBS1]

I don’t see much benefit in riding for more than 4 hours and generally even 2 hours is a great workout -- although ultimately you can’t answer this question before answering - why are you riding? .. for fun, fitness or have you got an event in mind ….. day before I would do a 2 hour ride ….. day after I would take a day off the bike …. Both for body and head to have a rest

[@Forest_velo]

It depends how experienced you are. I’d say long is over 3hrs I rarely do much longer than 4hrs. I think the key is fatiguing slow twitch fibres which by its nature takes a while. I’d do a light ride both before and after. I might do some intervals the day before if I know the ride will be steady and have a rest day the next day.

[@JIMMYHIBBS1]

As an aside - it’s mental how long we all see as being normal on a bike …. I’ll regularly do 2-4 hour rides ……. But can’t think the last time I did a 4 hour drive, and if I had to, I’d not be looking forward to it

[@Forest_velo]

Indeed! 🤣

[@CycleXplorer]

Hope ED is on commission 😂

[@Forest_velo]

🤣 I might buy him a beer if I hit 10k views!

[@JIMMYHIBBS1]

I do 45 min pure zone 2 sessions on the rollers - zone 2 on the road is not possible (Surrey Hills) …. My longer rides tend to me mostly z3

[@Forest_velo]

That’s the trouble with doing it on the road and with others 😅

[@richardmiddleton7770]

You just need a larger range of gears. I run a 54/34 chainset with an 11-32 cassette. I can do 100ft/mile rides and stay in zone 2. Sometimes I'm down to 40-50 rpm on the steep climbs to keep my HR down but that also has the added benefit of torque training and pedaling efficiency. The 54/11 means I can still pedal upto around 42 mph downhill to keep my HR up, which has the added benefit of high cadence work!

[@JIMMYHIBBS1]

@@richardmiddleton7770 I am sure you are right ... but whilst in principle its do'able ... mentally barely moving up a hill and flying down hills at crazy speeds on public roads isn't really an answer to be honest ...

[@VictorElGreco]

There’s no antithesis, really. Zone 2 training is valid but long climbs will naturally raise your HR above that. So I agree but don’t see any real conflict.

[@richardmiddleton7770]

Higher power raises your HR, so on a climb, you just use easier gears to keep your HR down.

[@grahambowes756]

I find it difficult to keep on Zone 2 on my local roads. So I do those routines on my smart trainer and ROUVY. My HR when out tends to average the 140s, particularly when out with friends. Zone 2 for me now at 68 is about 121bpm. It’s interesting to see now how much Zone 2 the Pro riders do in training.

[@Forest_velo]

Thanks for sharing! Yes it is difficult. I find doing longer rides outside easier as it’s more comfortable than 2 hrs or more on a trainer! But if you follow Eamonn’s idea of just keeping hr below threshold and generally keep it steady apart from hills etc, it’s easier. Yes! Pros do hours of it!