How to Create a Zone 2 Training Camp (10 step guide)

[@JesionyX]

Sweet Jesus, it doesn't get any better than this. I'm still trying to create the right training plan for myself. I've read about polarized training, but I'm still looking for an example to base my training plan on.

[@mfowler4651]

Jesus is Sweet.

[@RafaelRamos-ei9tm]

Commenting from Pittsburgh, Pennsylvania…these videos are gold. Thanks coach.

[@BulletproofCycling]

Glad you like them!

[@johnmiller7427]

Great video coach. A take-away bag, full of goodies

[@BulletproofCycling]

Glad you enjoyed it

[@adammillsindustries.]

Zone 2 is my favourite coach!

[@BulletproofCycling]

Excellent 👌

[@zaahierstanley955]

sure one of the most knowledgeable coaches and love to share

[@BulletproofCycling]

Thank you 🙏

[@janetbrooks7408]

Great short video, concise and to the point 👍

[@BulletproofCycling]

Thanks Janet

[@blaze1148]

My goal is CTS [Chase The Sun] next year - who says it's not a race lol - always loved cycling but was better at other sports, now they have dropped away it's cycling _till I die_ now. Many goals set....the trick is when you start this progressively harder training journey is not to jump in the deep end and get injured or worse pushing yourself too hard too soon.....progressively ramp up your training schedules including plenty of rest/recovery days which leads on to more progressive training days. I think once I have done a few CTS and Dragon Rides I will shoot for the Moon 😃 Great tips as usual Coach 👍

[@BulletproofCycling]

Awesome comment - good luck

[@imspartacvs]

Love the tee shirt

[@BulletproofCycling]

Thanks 🙏

[@BBbBass2]

Great Video, I fancy a Zone 2 training camp after I finish my season of Audax rides in October. My longest ride over the last 3 months as been 8hrs all at Z2 accept for those hills😢

[@BulletproofCycling]

A lot of miles in those Audax rides - well done 👍

[@theworkethic]

Haha. I love it coach. I’m currently doing 12-14 hours of zone 2 outdoor cycling per week which is composed of 2-4 hour rides 5 times a week. The rides are non stop and on 4.5-5 km, 4 corner right hand turn turn loop, routes. I barely sip the neck of the one bottle I take if at all and take no food. The only thing I still use is listening to techno for the first part of rides. Coach, great video, but people don’t want to make the sacrifices or endure the required discomfort for the things they claim they “want”, not need, but want. Great video that can send to friends who think I’m not progressing over this. Lol. People don’t want to deal with a culture of performance. They want gratification of culture of stroking their egos and new aero kit to show at coffee shop for culture of pleasure. ___ Zone 2 creates a mindset of psychology that transfers into everything that you do as coach calls a “culture of performance.” “8 hours a week of cycling in lycra” expecting a pat at the back. Haha. There is no end goal, you aren’t seeking gratification. Stay in present moment. Zone 2 is active meditation.!

[@mokotramp]

You barely drink any fluid? Way to go, dude! 🤣

[@BulletproofCycling]

Beautiful - thank you 🙏

[@theworkethic]

@@mokotramp Yes, I have taken it with me but in cycling in the 120-124 bpm zone that I try to maintain, despite having a higher bpm level for zone 2 according to Garmin, I don’t perspire or have dry mouth at any points of the ride or haven’t till now and that includes 4 hour rides 1-2 times a week. Perhaps, my food intake and hydration is intuitively well times before such rides. I’ve taken my own self made energy ball food packets that include dates, gojji berries, shredded coconut, chia seeds, hemp seeds and so on, but I never reached for them and stopped taking them. I weight myself at waking, before and after rides and have a good concept of weight fluctuations based on water retention based on type of food intake and sweat based on ride time and length and it can swing 8 lbs within a day, but it’s dropping every couple of days and week from fat burning on zone 2.

[@mokotramp]

@@theworkethic Do yourself a favour and get drinking!

[@blaze1148]

@@theworkethic Basically you are fasting and exercising that is why you are dropping weight - if you took on fluids and food while you ride you would drop nowhere near as much. I fast for two days a week - I can drop 4-5 lbs in those two days by not eating and doing absolutely _nothing!_ .....dropping 4-5lbs body weight equates to buying a 10k bike which is 4-5lbs lighter than your own - your are healthier without spending 10k on a new bike with a better power to weight ratio output - *result* .

[@mfowler4651]

Like very much the info you are providing. Just started week 8 of the FTP Builder on Zwift plus on race a week in the Zwift monthly series of 30 to 40 minutes. Noticing slight increase in my w/kg for the longer duration but not satisfied with the very slight gains. At 67, I am racing HR at the half way point hits 100% HR and my sprint finish hitting ~170 HR. I do Believe I am pushing too hard. I really enjoy the race but would like to increase my average 2.7 w/kg, FTP of 209 to 3.0 with FTP of ~230. Are you a Zwifter? Had a dark day today. Four mile walk with the dog first thing. This walk is up and down in my neighborhood. Then to don the riding kit and head to the garage for a one hour zone two ride. I did it because it was necessary and part of the plan.

[@benjaminurzua8100]

Thank you!

[@BulletproofCycling]

You're welcome!

[@michaelnoy4283]

Brilliant Coach, I'm in and looking forward to the fun.

[@BulletproofCycling]

👍👍👍

[@TsunamiKitten]

Well done. I like the approach.

[@BulletproofCycling]

Thank you 🙏

[@keepingtherubberdown5715]

Hey Coach @kineticcoach thanks for all your videos. I have a quick question. I have a LTHR of 177. I am trying to validate the Z2 HR. If I use trainingpeaks and joel freil 7 zone I top out Z2 at 160 but, if i look at others it is far lower. Which zone chart do you use? Thanks again.

[@BulletproofCycling]

I often say that if you are beginning your journey then use the 5 zones and if more experienced then use 7 zones. Remember HR is just one metric - use your breathing and RPE as well but if you are going over HR at 89% in 7 zone then try lower power (if RPE etc high)

[@keepingtherubberdown5715]

@@BulletproofCycling Thanks coach. I have been using my PM as well as my breathing. And after a month off and now lifting, running and riding just trying something new than just looking at watts. Your videos have been insightful. From the other side of the pond, thanks..

[@Andy_Lewis]

Right then Scott - been off with an achilles rupture for over 3 months. Got the OK from the consultant to start low(er) impact stuff on the turbo (im taking that as Zone 2) - where the hell do i start with that??

[@theworkethic]

Start with 3 x 90 mins (1.5 hr) minimum for zone 2 is required and make it 4.5 hours a week, 3 separate days, none back to back. Also, remember that zone 2 is based on your heart rate being in zone 2 and nothing else matters. Try to ride early in the mornings upon waking as the resting heart rate should be at it’s lowest and you can maintain a rule of thumb that I suggest is staying within the range of 120-125 bpm.

[@BulletproofCycling]

I’ll be sharing more details in my Skool group 👍👍👍

[@Gledii]

Coach. thanks for sharing. is it possible to do this without a powermeter somehow? based on speed perhpas (on flat road)? Weather still great to cycle outside and not using Zwift :P

[@BulletproofCycling]

You can use RPE - aim for a 6 out 10 feel - also use your breathing - if you can sing a fav line from a song then you are not overloading the nervous control of breathing which can linked to the level of CO2 in your system - enjoy

[@benoitdugas745]

What if i want to add some swimming sessions in . what would be the proper session frequency should i do?

[@BulletproofCycling]

I always like riders to add swimming sessions in first before they add riding as getting pool time is key to planning (unless you have your own pool) If pool time early morning then just add in bike later that day or day after (or commute to pool is you are training for multi event)

[@angeloviray8019]

Nice

[@BulletproofCycling]

Thanks

[@Mathieucros31]

Very interesting how would you build a 4hrs a week model ?

[@theworkethic]

Break that up into 3 x 90 mins (1.5 hr) minimum for zone 2 is required and make it 4.5 hours. Also, remember that zone 2 is based on your heart rate being in zone 2 and nothing else matters. Try to ride early in the mornings upon waking as the resting heart rate should be at it’s lowest and you can maintain a rule of thumb that I suggest is staying within the range of 120-125 bpm.

[@BulletproofCycling]

I will be sharing all details in my Skool community 👍👍