First, glad to see a new video from you. Second, very valuable Zone 2 details you provided. Makes me almost wish I was retired so I could ride more (finaly a rainy day here but had to do 100K on Zwift). I look forward to more valuable insights.
Couldn't agree more with the zone 2 work. Last year I did a few hundred mile Zwift rides. Best season I've ever had. Just have to be careful because the work you do on the front end will catch up with you later in the year. I got burned out so make sure u take time off during the season to rebuild the mitochondria
Super interesting and great to hear how good riders actually do it. thx for all the detailed info! I'm in a hole right now so anything over low Z2 is too much for me atm. (Got injured 2.5 months off work then straight back into my physical work in busiest season-summer here- so am exhausted). I just turn my screen to time and enjoy my ride, and will until my body has adapted/recovered and is ready to handle more load :)
Glad your training is paying off. Makes me want to put in some big volume blocks. Just can't justify the time though since its just a hobby. Not sure how you do it in the cold. Stay warm👍
This was a great video Chaz! Thanks a lot I'm relatively new to cycling and have ramped up my training so I become a stronger cyclist. My routine consists of something like this. Monday Morning - Upper Body/Core Monday Evening - HIIT Cycle Tuesday Evening - Legs Wed Morning - Upper Body/Core Wed Evening - Zone 2 Cycle (2hrs +) Thurs Evening - Legs Friday - Rest Saturday Morning - Big Hill Ride Sunday - Rest. Thoughts on this? Or anyone in the comments section. I know havent gone into detail but was wondering whether I should focus more on Riding and less resistance/strength training?
I have absolutely loved working one on one with Tim. Not only has he changed how I train as a whole athlete but he has also taught me a lot and has made me a better coach. Really appreciate having him in my corner.
Z2 ftw! What are the sunglasses you are wearing? I've searched Icon sunglasses and nothing has come up - they look great for low light winter riding, blocking a lot of wind from the face
The reason your HR is suddenly lower for a given power is probably because it's a lot colder out now than it was during the summer (assuming that's your basis of timeframe comparison).
I do understand what you are saying. In this case it is actually improvement in aerobic fitness and efficiency. An example. My hr is trending the same for both indoor and outdoor workouts right now. Along with this 20min power numbers keep improving with the same peak hr. For what you are suggesting makes sense in sudden changes of temperatures. Going from one extreme to another. But with staying consistent and training as the weather makes it’s transition, everything trends the same.
I've got 4 hours on the turbo tomorrow and was wondering what you do to keep entertained during long indoor z2 rides. I normally struggle to do anything more than 2 hours, cheers
hey chaz. do you ever test your blood lactate to get your LT1 finely dialled in. with your high ftp, even that z2 is still a high load on the system. 245 watts is still truckin. i'm all about the z2 training.
Yes and no. Getting to a lab to have it tested is time consuming and pricey. Luckily my coach has years of experience with this and can track the LT1 rather well via WKO. Plus we do regular testing every 6wks or so.
Troy, it is doable to keep z1 to a very limited amount. Just takes practice. Where I live it’s either up or down and I’m still able to keep total z1 time to 15% or less of my whole ride.
My daughter overheard you saying that you often don't want to eat that much and she said, "Girl! Shut up, he's giving off pick me vibes!" So take that however you want!
its interesting how some world tour riders don't even pay any attention to power or heart rate and everyone else is obsesed about it but there at the same level with the best .
For me since I coach I love analyzing the data. So yes, I pay attention to power and hr. But at the same time I don't let that drive my on bike decisions. Data is descriptive, not prescriptive. I still ride by feel a lot. I do agree some pros don't watch hr and power. However, some of the best world tour riders do. Take Chris Froome for example, once a powerhouse in the sport. In his book I've been listening to, he always talked about how he would check his stats both in training and races.
Chaz, where would you draw the cutoff on volume where it is too low to make straight Z2 productive? What would too short of ride time for Z2 in a block like this?
This is a tough one to answer. But realistically no matter your volume you can benefit from z2 only rides. Obviously the longer the ride duration the better. But some only have 90mins. That is better than nothing. I would say if riding an hour only, spend more time at the mid to high z2 range vs the lower range. As the fatigue won’t be too bad.
what about the type of fuel before you start the 4h ride. how many grams of carbs? also What about when you are done with the ride? How many grams of carbs do you use or you focuses more in fats and protein?...Thanks!
Great questions. Typically I do a big breakfast 3-4hrs pre ride. 140g carbs with protein and fat to balance. Then jump on bike and fuel with in ride food. Post ride I go for 56g carbs right after and then have a big meal about 30mins after that.
How do you feel about Strava showing the type of workout you did with power ? I feel like ppl can copy what you do for a workout any thoughts on that curious
I think people can get an idea of what I’ve been doing but they won’t fully see the big picture plan. Or even exact details of a workout. Workouts are more than just intervals and power targets. But if they want to try and copy then I guess they can. To answer your question I guess I don’t really care too much.
Here is my take. I think everyone can benefit more from reduced intensity and more z2 based endurance. Regardless of hours. Two to maybe three hard workouts a week is about all one needs to do. The rest of the time can be spent in the aerobic building. So much happens at this level. Believe it or not, processing and shuttling lactate is a benefit of z2 work. For me, I’m doing 2 harder intensity days a week and the rest Z2.
It’s all about the build. I didn’t just start doing 4-5hr rides week one of offseason. I started with 15hrs then 17hr then 20hrs. Rest. Then built to 21hr, 22hrs, 23hrs rest. That’s how I manage the high atl. As fitness increases the form will track accordingly. I’d avoid -35 or even -45 form on the regular. Look for a 5ctl ramp rate each week.
@@ChazTurmon i started easy too with 1 week with 8 and then build into 12 14 16 first month, then 16 18 20. This month 20 21( right now) 22 but ATL its a bit high at 158, CTl at 115, TSB - 48 and ramp at 3.7. Hopefully tomorrow its rest day 😅
I would saw no. I have been fueling the work. For endurance days we are going “lower” carbs. More like 45g an hour but honestly that is kind of the standard for these types of rides.
All black, hope you got modulating lights. Way too many distracted motorists on cell phones and in-car tech, some who not hip on cyclists. It is what it is. All the rest 100%. Appreciate. Ride safe. Peace
I’m not surprised per saw. It’s more of this offseason I have dedicated almost 8wks so far of high volume z2 training, more so in the past, and have seen greater gains so far than previous years.
Part of what this style of training does is improve efficiency. That includes using fat for fuel vs carbs. If you are fueling 80+ grams of carbs per hour for a z2 day, you may be riding too hard or your body is in a high carb burning state. Even when I’m doing my tempo work I’m only taking in 60g an hour.
Nice! People are shocked to see it’s doable. I believe the big issue and lots of videos and articles out there about how you should be taking in 60g+ of carbs an hour. The biggest thing is fuel the work. If doing intervals, then. Do 60g to 80g an hour depending on the workout. If racing shoot for 90g to 100g per hour. If just endurance training with little intensity, then 45 to 55g an hour is perfectly fine.
Great info but, why ride on a busy road dressed in black. I don't get it. I've ridden for 38 years and constantly hear about people being hit by vehicles. If cars drove around with no lights on you'd say something, but riding on a road bike even in the sun is crazy.
First, glad to see a new video from you. Second, very valuable Zone 2 details you provided. Makes me almost wish I was retired so I could ride more (finaly a rainy day here but had to do 100K on Zwift). I look forward to more valuable insights.
03:28 Glad you told me which zone 2 was thinking this was HR zone two. Thanks for the vid and stay safe
Of course. And as you improve tile in z2 power, hr will start to match. Most people are running z3 Hr for z2 power. Happens a lot.
Couldn't agree more with the zone 2 work. Last year I did a few hundred mile Zwift rides. Best season I've ever had. Just have to be careful because the work you do on the front end will catch up with you later in the year. I got burned out so make sure u take time off during the season to rebuild the mitochondria
The powerhouse of the cell.
Thanks Chaz
Super interesting and great to hear how good riders actually do it. thx for all the detailed info! I'm in a hole right now so anything over low Z2 is too much for me atm. (Got injured 2.5 months off work then straight back into my physical work in busiest season-summer here- so am exhausted). I just turn my screen to time and enjoy my ride, and will until my body has adapted/recovered and is ready to handle more load :)
Hope to see you in Rhrodes. You will enjoy this fantastic race in a beautifull Greek island.
Nice content in this one - thank you. Ride on!
Great video as always, excited to see what you do in 2023!! Best of luck Chaz
Hey Chaz, how about a video deep dive into Z2 training for better understanding the topic? Great content, Cheers, Chrissi
Terrific content buddy-It’s a honor to have ridden with you at Tyler’s camp and so stoked your turning your dream into reality!
Hanns! I remember that camp like it was yesterday. Super appreciate the support! I hope all is well with you.
Glad your training is paying off. Makes me want to put in some big volume blocks. Just can't justify the time though since its just a hobby. Not sure how you do it in the cold. Stay warm👍
Probably my favorite video Chaz👍
Appreciate it!
This was a great video Chaz! Thanks a lot I'm relatively new to cycling and have ramped up my training so I become a stronger cyclist. My routine consists of something like this.
Monday Morning - Upper Body/Core
Monday Evening - HIIT Cycle
Tuesday Evening - Legs
Wed Morning - Upper Body/Core
Wed Evening - Zone 2 Cycle (2hrs +)
Thurs Evening - Legs
Friday - Rest
Saturday Morning - Big Hill Ride
Sunday - Rest.
Thoughts on this? Or anyone in the comments section. I know havent gone into detail but was wondering whether I should focus more on Riding and less resistance/strength training?
Tim Cusick is the best! Been following his plan too.
I have absolutely loved working one on one with Tim. Not only has he changed how I train as a whole athlete but he has also taught me a lot and has made me a better coach. Really appreciate having him in my corner.
Z2 ftw! What are the sunglasses you are wearing? I've searched Icon sunglasses and nothing has come up - they look great for low light winter riding, blocking a lot of wind from the face
So they are scicon glasses but I got clear lenses for them. Might be able to find a pair that comes with spare clear lenses.
@@ChazTurmon Thanks!
Interesting on the foam rolling. I felt worse after it over time. Still training my gut to intake higher carbs per hour on the bike.
Ethan, thats interesting that you feel worse. I’ll make a video about my foam rolling routine.
@@ChazTurmon I had been doing it for years with no issues but then found more active recovery such as walking and stretching far more beneficial.
Great info and great content.
The reason your HR is suddenly lower for a given power is probably because it's a lot colder out now than it was during the summer (assuming that's your basis of timeframe comparison).
I do understand what you are saying. In this case it is actually improvement in aerobic fitness and efficiency. An example. My hr is trending the same for both indoor and outdoor workouts right now. Along with this 20min power numbers keep improving with the same peak hr.
For what you are suggesting makes sense in sudden changes of temperatures. Going from one extreme to another. But with staying consistent and training as the weather makes it’s transition, everything trends the same.
I've got 4 hours on the turbo tomorrow and was wondering what you do to keep entertained during long indoor z2 rides. I normally struggle to do anything more than 2 hours, cheers
Plenty of cycling podcasts to choose from
Agree with Troy! I also do audio books.
it weird beacuse cross season just ended , Doing 40 min fast races . now getting them long hours in soon .
hey chaz. do you ever test your blood lactate to get your LT1 finely dialled in. with your high ftp, even that z2 is still a high load on the system. 245 watts is still truckin. i'm all about the z2 training.
Yes and no. Getting to a lab to have it tested is time consuming and pricey. Luckily my coach has years of experience with this and can track the LT1 rather well via WKO. Plus we do regular testing every 6wks or so.
gee... those old-timers new something after all!:)
Interested in your fueling for long Z2…mixture of liquids and solid food; i.e., gels, bars in addition to bottle mix?
Great question! Z2 days I’ve been going just flow. So just liquid in bottles. On interval days I’ll add in gels.
Hard to do constant zone 2 where I live so I do zone 1 then do zone 2 efforts on the road
Troy, it is doable to keep z1 to a very limited amount. Just takes practice. Where I live it’s either up or down and I’m still able to keep total z1 time to 15% or less of my whole ride.
@@ChazTurmon on the turbo I generally do sessions after work on zwift and listen to a podcast
My daughter overheard you saying that you often don't want to eat that much and she said, "Girl! Shut up, he's giving off pick me vibes!" So take that however you want!
its interesting how some world tour riders don't even pay any attention to power or heart rate and everyone else is obsesed about it but there at the same level with the best .
For me since I coach I love analyzing the data. So yes, I pay attention to power and hr. But at the same time I don't let that drive my on bike decisions. Data is descriptive, not prescriptive. I still ride by feel a lot. I do agree some pros don't watch hr and power. However, some of the best world tour riders do. Take Chris Froome for example, once a powerhouse in the sport. In his book I've been listening to, he always talked about how he would check his stats both in training and races.
Great video!
Talking about sleep...man its tough to get all the training/sleep in with a 1 and 3 year old at home
I couldn’t even imagine!
Chaz, where would you draw the cutoff on volume where it is too low to make straight Z2 productive? What would too short of ride time for Z2 in a block like this?
This is a tough one to answer. But realistically no matter your volume you can benefit from z2 only rides. Obviously the longer the ride duration the better. But some only have 90mins. That is better than nothing. I would say if riding an hour only, spend more time at the mid to high z2 range vs the lower range. As the fatigue won’t be too bad.
what about the type of fuel before you start the 4h ride. how many grams of carbs? also What about when you are done with the ride? How many grams of carbs do you use or you focuses more in fats and protein?...Thanks!
Great questions. Typically I do a big breakfast 3-4hrs pre ride. 140g carbs with protein and fat to balance. Then jump on bike and fuel with in ride food. Post ride I go for 56g carbs right after and then have a big meal about 30mins after that.
Im moving to San Jose in march. Can we talk about coaching options? Thanks man
Yes definitely! Shoot me an email. It’s located in the description of this video.
How do you feel about Strava showing the type of workout you did with power ? I feel like ppl can copy what you do for a workout any thoughts on that curious
I think people can get an idea of what I’ve been doing but they won’t fully see the big picture plan. Or even exact details of a workout. Workouts are more than just intervals and power targets. But if they want to try and copy then I guess they can. To answer your question I guess I don’t really care too much.
@@ChazTurmon ok gotcha I use to hide my data stuff but the more I realize it’s not that important
Good info. Do you feel I person only doing 9-10 hours a week could seen similar results w/ z2?? Thanks
Here is my take. I think everyone can benefit more from reduced intensity and more z2 based endurance. Regardless of hours. Two to maybe three hard workouts a week is about all one needs to do. The rest of the time can be spent in the aerobic building. So much happens at this level. Believe it or not, processing and shuttling lactate is a benefit of z2 work.
For me, I’m doing 2 harder intensity days a week and the rest Z2.
I doing it for last 2 months
How do you deal with ATL? Im doing 20 hours week zone 2 and tempo here and there and still mi ATL is pretty high at 146
162 **
It’s all about the build. I didn’t just start doing 4-5hr rides week one of offseason. I started with 15hrs then 17hr then 20hrs. Rest. Then built to 21hr, 22hrs, 23hrs rest. That’s how I manage the high atl. As fitness increases the form will track accordingly. I’d avoid -35 or even -45 form on the regular. Look for a 5ctl ramp rate each week.
@@ChazTurmon i started easy too with 1 week with 8 and then build into 12 14 16 first month, then 16 18 20. This month 20 21( right now) 22 but ATL its a bit high at 158, CTl at 115, TSB - 48 and ramp at 3.7. Hopefully tomorrow its rest day 😅
Oh wow!
Dm my Instagram. I’ll share some stuff with you.
any low carb or fasted riding?
I would saw no. I have been fueling the work. For endurance days we are going “lower” carbs. More like 45g an hour but honestly that is kind of the standard for these types of rides.
what power meter do u use ?
Currently a power2max as that is a Campagnolo compatible crank based power meter. On my other bikes I use Quarq.
@ 147 Lbs, just curious, how tall are you?
I am 5’9ft.
How do you calculate Z2 HR?
I calculate it based off of ftp HR. I got my ftp HR set during blood lactate testing. Good news is HR zones don’t really change.
@@ChazTurmon which percentage are you using for upper end?
flat out everywhere
By Zone 2 do you mean 55%-75% of your FTP?
More around 60% to 75%. Most rides are in the 60% to 70% range.
All black, hope you got modulating lights. Way too many distracted motorists on cell phones and in-car tech, some who not hip on cyclists. It is what it is. All the rest 100%. Appreciate. Ride safe. Peace
I wondering that you are kind of surprised. It is well known that zone 2 is extremely beneficial.
I’m not surprised per saw. It’s more of this offseason I have dedicated almost 8wks so far of high volume z2 training, more so in the past, and have seen greater gains so far than previous years.
ONLY 45g / h??? Bro how are you not bonking with that most people do 80-120 even for z2
Part of what this style of training does is improve efficiency. That includes using fat for fuel vs carbs. If you are fueling 80+ grams of carbs per hour for a z2 day, you may be riding too hard or your body is in a high carb burning state. Even when I’m doing my tempo work I’m only taking in 60g an hour.
@@ChazTurmon did a 5h ride with 50g/h and felt totaly fine if not better. Will continue this for easier rides.
Nice! People are shocked to see it’s doable. I believe the big issue and lots of videos and articles out there about how you should be taking in 60g+ of carbs an hour.
The biggest thing is fuel the work. If doing intervals, then. Do 60g to 80g an hour depending on the workout. If racing shoot for 90g to 100g per hour. If just endurance training with little intensity, then 45 to 55g an hour is perfectly fine.
So basically he said that he rides the bike better because he rides the bike a lot...
Great info but, why ride on a busy road dressed in black. I don't get it. I've ridden for 38 years and constantly hear about people being hit by vehicles. If cars drove around with no lights on you'd say something, but riding on a road bike even in the sun is crazy.
Why the dark clothes and dark helmet?!
What the team have us.
@@ChazTurmon Shouldn’t they provide bright colored kit though for safety reasons? All my kit is orange and m helmet is neon green!
Mate, could you please stop referring to yourself as “we”? You are not the Queen of England.
It’s more of referring to my coach and I.