Zone 2: Testing to personalize your Zone 2 and improve base training

// Key topics in this episode:
- What do we mean by lactate threshold, LT1, LT2, aerobic threshold and anaerobic threshold, FTP.
- How have measurements and considerations of "threshold" changed?
- How are thresholds tested in the lab and in the field?
- How can I use threshold data to inform real world training?
- How testing increases precision of Zone 2, not just FTP!
- How Zone 2 training in the fall/winter contributes to increased FTP and VO2 max
// GUEST
Renee Eastman is a CTS Premier Level Coach and has been coaching with the company for more than 20 years. She has a master's degree in exercise science, has worked for USA Cycling, and is a 6-time Masters National Champion.
// LINKS
Renee Eastman bio: trainright.com...
Instagram: www.instagram....
What is Lactate Threshold:
trainright.com...
// HOST
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
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[@neoneherefrom5836]

You guys have been on the mark lately. My algorithm is locking on.

[@djbattledmv]

It's one thing to know what you're talking about. It's a better thing to know what you're talking about and can explain it in a way that me/us the regular person can understand it. This was an awesome podcast part 1. I'll be locked into part 2 when it comes.

[@radostinvladimirov]

Very helpful video to find out more about basics in cycling. Thank you 😊

[@kevinderung8524]

when doing zone 2 base training, what is the repercussion of going into zone 3-4 for very short time periods (like to get over a hill?) and does that sabotage your workout session? Second question; Is it better (more efficient for base fitness improvement) to be under zone 2 or over zone 2 for short periods in a base training session?

[@reneeeastman1608]

I like to tell my athletes that if 90% of the ride is spent in your target zone, you're doing pretty good. I would not consider a few minutes in zone 3-4 to sabotage a zone 2 focused session, but what happens when you go to the higher intensity is that you shift from a higher rate of fat oxidation to preferentially using carbohydrate for fuel. That goes for the minutes you're at the higher intensity and even past the effort as your muscles are using the lactate in your blood stream for fuel. So simply put, when you go harder you will spend less time in the ride at a high rate of fat oxidation. If your goal is to increase ability for fat oxidation then the consequence is just less time towards your goal. With that, if the goal is increased base aerobic fitness in the context of enhanced fat oxidation by the slow twitch fibers then more volume of time below LT 1 (in zone 2) is the progression. Adding time above LT 1 (in zone 3) does not further base in that context.

[@kevinderung8524]

@@reneeeastman1608 thank you SO much, i appreciate the response

[@michaeldance5734]

I follow CTS plans, and endurance miles are denoted as zone 2/3 rides, moderate paced. With an IF of 0.75. Quite a different ride to strict zone 2. I actually enjoy these and look forward to them, as i cant get over a hill in zone 2 anyway. Goes against a lot of what i read and hear though - sometimes by CTS as it goes … like go easy on easy days. Not sure what to believe really.

[@reneeeastman1608]

@@michaeldance5734 I can understand some confusion and this podcast was designed to differentiate between between what is really zone 2 base training as opposed to mixed intensity endurance training. An "Endurance Miles" ride that mixes zones 2 and 3 is an important part of training and in that kind of ride you'll use a mix of carbohydrate and fat in aerobic metabolism. However, when the goal is primarily to increase fat oxidation of the slow twitch muscle fibers then limiting to zone 2 does that. Training paradigms need not be all or nothing, but just know that a mixed zone 2-3 Endurance Miles ride is more about improving the performance within your current fitness base. Doing a higher volume of stricter zone 2 training may help you increase that fitness base as long as you have the time to increase volume beyond what you're doing now. Time crunched cyclists often can't increase their hours of time in zone 2, so the only next progression is intensity (into zone 3)

[@michaeldance5734]

@@reneeeastman1608 Thankyou for the reply that explains things, makes perfect sense now.

[@Dundercalle]

Thanks for an interesting episode! I am a recreational athlete doing pretty much 100% of my training in Z1-2, and have been during so for the last two years. Am I missing something important by not going above Z2? Running, cycling and XC skiing for 7-10 hours per week.

[@reneeeastman1608]

It really depends on your goals. Many of the athletes we train are interested in improved performance. That could be preparing for an event, keeping up on group rides, or even just being able to power up hills better. In that context to improving overall performance then it is necessary to progress from base training into the higher zones. Training in the higher zones trains glycolitic capacity, that is the ability to use carbohydrates for fuel, and would result in improving maximal sustainable power (FTP) and peak aerobic capacity. However, if the goal is just overall wellness and metabolic health sticking to predominantly low level (zone 1-2) activity is fine in that regard.

[@adampulford1279]

Couldn't agree more with @@reneeeastman1608 🫶🏻

[@luiscolon921]

❤

[@radicaltyro]

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