I find the early winter long miles keep my weight under control and has sets me up for a great season. I’ll mix in intensity without hesitation if I feel like it.
I'd love to see a videa which looks at "training", performance improvement and goals for people who aren't concerned about racing. Maybe at most they do the occasional Audax - but the people who cycle commute, or like casual rides with friends or a few hours at the weekend, or maybe bike packers. Where the goal isn't always winning or the fastest time. But people might have goals like better recovery, longer in the saddle, more comfort/less aches and pains, improved fitness so it feels easier and smoother. Sometimes we can make these improvements just by going out and doing our regular rides, but there could be things we could try that help us towards those goals
TBH Robin you'd be better avoiding the new 'zone 2' religion for that. anonymous.coward.free.fr/wattage/coggan.pdf the table at the back of that shows you what riding at different levels improves and to what extent. You can see that pretty much every zone above 2 improves your fitness more than riding at zone 2. This tells you that even if your goals are 'riding a long way slowly' - you don't have to ride a long way slowly to improve your fitness for these rides. i.e shorter higher intensity riding will improve your endurance fitness et al and more so than long slow distance. There are a few people that do 24 hour time trials and one of them explained that he never does more than 3 hour rides in training. Well, that's why that works. As for comfort that's really bike fit rather than training - you can't really train to get used to a bad fit. The point here is, professional cycling cheats and their doctors come up with reasons to explain their performance. We've had 'high cadence' from the American cheat. 'Marginal gains' and now 'Zone 2' - you'd be an idiot to start spinning your legs like an idiot, shaving your head to make yourself 0.001% more aero or riding a ton of zone 2 in the vain belief this is what made the professional win. As you can see GCN and most of the cycling youtube output is full of gullible idiots all doing these things. Base training / winter training is really about resting rather than training. The bottom line is that you can't be in peak performance 24/7/365 and cycling events are seasonal so it makes a lot of sense to take it easy over the winter. Although I'd suggest that today you'll find plenty of cyclists who are taking their bikes indoors, using platforms like zwift and racing and training pretty hard. Now, obviously the more of the year you're racing the more you'll likely be at 90% rather than 100% of what you might be able to do - but that just is what it is. There's no magic happening when you ride at zone 2 - excepting that if you're a pro cyclist who mainly does events in summer and wants to be at their max for either the Giro or the TdF then you're not going to be riding as hard as you can in the winter. Equally though you're not going to put the bike away for 3 months - indeed they generally take advantage of a big budget to go and cycle somewhere warm. For most amateur cyclists with no goals you may as well put the bike away for a few months. What happened with me is that I generally was about 70kg most of the year, hit about 68kg during the summer when I was doing lots of miles and perhaps hit 72kg if I just stopped riding over the winter. Since getting a trainer I might have gone in the garage to spin my legs for 30 minutes. Another consideration for amateur cyclists, especially cyclists who do no other form of exercise would be to do some weight bearing exercise. Go bouldering or something like that. Or even just walking. Something to keep your strength and bone density healthy.
I don't worry about intensity. I just ride as much as my schedule permits (100-150 km/week) and I do a lot of hills, mostly because I can't avoid them. With no plan at all, I seem to "train" at zone 2 virtually all of the time, with accidental bursts of high intensity here and there. I'm 61, though, and my goals are pretty modest: have a nice time on the bike, stay physically and mentally fit, and, above all, avoid injury.
Really enjoyed this video, thanks Simon and GCN. I've just had large tumour removed from my right lung, with a third of the lung, and am just doing some indoor low and moderate efforts around an hour in length to get my lungs functioning again. Strength training is out for the moment, as is outdoor training, (not wanting to fall off and damage surgery site is main reason). At 60yrs I think my chances of winning a Grand Tour are over, but if I'm slow or fast makes no difference, I just want to enjoy my cycling.
I had major surgery myself 16 weeks back. Tumour removed from pancreas and loss of the Spleen. Had to avoid hernias in the site of surgery. Training again (indoors) after 11 days. Broke every record after 12 weeks! 62 years old next week. 95% Zone 2.
@@aubreywhitley6889 thanks. I'm doing well and everyday get stronger. Cycling has been a big help, lung function test was high 90s even with 1/3 lung doing nothing. Being fit and otherwise healthy certainly aids recovery.
Lots of good information here. I think one of the key things is that you have to enjoy the training--the workout always has to work for you, and not you for it! At this time of year my cycling is all indoors but I also find mixing it up with running and resistance training keeps things fresh and helps me forget I won't be on the road again until mid-April!
I love this. I appreciate the “you do you” approach. It’s always great to have input from the pros, as well as the scientists. I may be a casual cyclist, but increasing fitness is just as important as enjoying the great outdoors.😊🚴♀️
It's completely different being a professional rider rather than an average joe with a 9-5, schooling, mortgage, wife, kids, etc. Mental stress is everything in this game! I know personally that if I was only to do one long zone 2 ride a week and then 1-2 days hard and the rest moderate I'd be burned out in about 2 weeks and probably want to strangle someone! If you ride year round with less than a week off at one time then most of your rides HAVE to be zone 2. Professional riders get paid to peak for certain times and events in the year so they have down time after the season. If you're not a professional rider and ride/race year round then the zone 2 rides ARE your down time. So are you building your base after your down time or are you maintaining your base year round? The training will look very different.
Well no, i've had winters when i was still a disciplined young gun, where i would religiously stick to base training and that really helped during the season. However, It's no fun. Weather is bad, daylight is sparse, winter already slows you down, etc. So ever since being a real MAMIL, I removed my wahoo from my bike in the offseason, and just ride my bike. Training benefits may be non existent, but i enjoy the rides i do in the winter. The fact i actually enjoy my rides, makes me want to ride more = benefit. Maybe not as efficient, but i'm not planning on winning the tour
Here in North east Ohio, once the first snow flies (usually mid November) I won't touch my larger ring in the front. Not until after the first week of april (when the last snow has flown), will I begin to use it again. This keeps me relaxed & remembering the whole point of being out riding through the winter is in doing it. 3+ years of living off a bicycle, enjoy your rides.
@@SidAuteur hell yeah. Running a schlumpf drive at the cranks with a rohloff rear hub. Living off the bike was awesome this past July & September. Enjoy your rides
Re: ~12:00, No Simon, it's exactly what I needed to hear. After two years of really focusing on the Z2 base and Periodized approach, I actually got slower. So now I'm back to a much more randomized, and intense approach.
Not sure you got that polarized base training approach right.... 9 days of relaxed high volume endurance training and 1 day of totally destroying yourself Best done in about 14 days time span.High intensity intervalls (to a point where after the session you almost fall of the bike). This will hardly make anyone slower unless he does not have enough trainings essions per week... if you only do 3 trainings a week that means you only have 1 hard session a months... that will probably not work
Years ago I’d be doing 200 miles a week - these days I don’t have time for this, so I do an hour on Zwift (or loving the rollers at the moment) zone 2, and end 3 minutes sprint …. Feels very time efficient
There is a physiological reason why base training is important and San Milan has published extensively on the effect on the mitochondria which is paramount for aerobic efficiency. Athletes that have been training for years in zone 2 can get away with not doing it for a year but as San Milan explained to Peter Attia you can't optimise performance without doing this and (more importantly) it's very beneficial for overall health and longevity
Totally agree with year round racing shape. I Nordic skied at a national level in winter, was a Cat 2 road racer and mountain biker in summer and raced mountain bikes in fall, with running races sprinkled in all through the year. The year round competing kept me motivated and sharp, and the seasonal change in sports kept it all fresh. I also experimented with more of an upside down pyramid during the transitional training from one sport to the other, and had some of my best results.
You can only do so much as your range of motion allows you. Simply speaking, strength and high intensity/resistance training increases maximum output capacity and vascularity. You don't get faster without pushing these limits. Long duration training on medium intensity increases your metabolism. You get the physical fortitude to convert/restore energy quicker and strength is useless if you can't work for a long time. You definitely want to do both to become a high output machine. My goal is always to get as syncronized as possible between strength-respiration-metabolism, so that neither is a limiting factor to my movement and progress. Just my amateur input.
Coming from a varied sport background it’s good to see some coaching advice that is catching up to what other endurance athletes have been doing for a while. 🙂
Yes just realised base training after a few years of cycling in ‘zone 3’ for two /seven hours at a time ! Was getting faster but could only cycle twice a week with recovery and feeling exhausted with legs stiff !
Honestly those words “do what works for you” are what everyone should listen to. And what works for you should be whatever keeps you enjoying riding. I started making bigger gains on the bike when I focused more on enjoyment, doing what works for me and dropping strict structure. Don’t get me wrong, structure is necessary to ensure progressive overload, but don’t be too regimental with it. I still have a day every week where I do what I want. Sometimes that’s a easy coffee ride, other times it’s a 4-5hr solo ride or a 20K TT. Sometimes it’s not even a ride, it might be a run or a swim. Regardless, do whatever works for you and don’t take things to seriously. I make bigger gains riding 10hrs a week than what I did riding 15+ previously.
My first season goal is in April next season so it‘s not only base training for me. And what I found out about my anaerobic capacity is „if you don‘t use it, you loose it“ and it happens quickly.
thank you from my heart Si! i believe you are telepathic! you were able to reply to a host of questions churning around in my brain for a while now! listening to my body and offering it variety is my new motto! keep up the great information channel!
Commuting is a great way of building the miles up, even a fake commute if you work at home. Ride around the block or do a nice long loop before and after work. 🙌
I've just completed the Zwift FTP Builder, but I'll be adding more zone 2 over winter, but mixing some higher intensity stuff. The structured training helps as it gets you doing things you wouldn't normally think of like changing cadence at different powers. I also like the fact it gets you to do training outside of your comfort zone, I've just finished sessions that I never thought I'd be able to, and it makes me want to do more in future.
Better yet is to ride and have fun. Honestly, counting watts, getting too fixed on zones just get one frustrated. If you really are a competitor ( not the same as being someone who likes to compete to yourself) and you will have more than 3 series races then it does make sense to be so structured, anything, get faster by enjoying your rides + bike. We most of us, are not getting any paycheques.
I hear you on getting frustrated sticking to zones… it’s so unpredictable due to multiple factors, and at times can take the fun part of your ride. You get a hill, and instead of thinking “I going to honoree you as hard as I can”, the first feeling is: there ir goes away my zone 2…
This is probably the best video I've ever seen on GCN. Si, in his closing statement, gives the best advice I could think of, and here's why: The coach being interviewed gives the names of certain riders as proof that one training system is better than another. Not good science. You could follow Wout's training regimen and you're never going to be close to the rider he is. In the entire pro peloton there is only one Wout, only one Pogacar, only one Evenepoel, only one Cav. There are just certain people who are freaks of nature because of their genetics, physiology etc... It's like wearing Jordan's and expecting to play like Jordan. Not going to happen. So, as Si says in his wrap up, do what works for you and what makes you love riding your bike. Smash it, time trial it, or just tool around at an easy pace. That's what makes it such a great sport. It's all about enjoying your time on the bike. The minute that stops being the most important thing, you've taken the fun out of it and you're going to burn out. Great job Si, keep these kinds of videos coming.
Thanks for such a great comment! Enjoyment has to be at the key of all your riding. Did you ever catch out video on which presenter rides the most? 👉ruclips.net/video/aQ08BsBptm4/видео.html . Conor may not have racked up the most miles but try telling us that his riding didn't look the most enjoyable? Riding with kids and messing arounds... amazing 🙌
This doesn't contradict anything Inigo says. Base training is 80/20 typically. %80 zone 2 and most of the rest High Intensity zone 5 or 6. As the season approaches that changes more mid and high intensity ranges. But that zone 2 foundation benefits the higher intensity that is to come. Incorporating weight training is always good too.
Add 20% to your weight on Rouvy and grind up virtual Angliru. You can feel all the wee muscles having to work - esp around the hips/glutes. Sets you up for the season
First of all, you need to enjoy your riding. For me a foundation is essential and then training can be periodised depending on a persons goals/time of goals. A great video with plenty of good information. Thanks GCN.
I'm an indoor rider mostly. I race Zwift throughout the year indoors, then add Ebike rides in spring and summer. I find weight training, racing gives me a good level of fitness being nearly 60yr old
Outstanding! I not only learned what base training is, I found out I do it almost exclusively, year round! I'm ready for the monument of my choice with just six months notice. I'll be the guy in the canoe!
Great video Si, thank you. I think it would be great if you can expand on the conclusion on how we can figure out the training that benefits us or helps us get close to a particular target.
@@douglasbooth6836 shorter and faster though… not a chance in hell. This is why cycling is so popular among old folks. It is forgiving on the musculoskeletal system while still giving the sense of speed and distance due to the mechanical efficiency of cycling. But ask a 70 year old to go toe-to-toe on a full weight bearing exercise with a young person - especially at a sprint pace for a short distance - and you better have the EMT’s on speed dial.
To share my own “evidence” from running. I spent a year doing 95% base training. Low HR, easy running, & high volume. It DEFINITELY strengthened my kegs, but I lost all my speed… so I could literally run for 12-14 hours, but I couldn’t perform better than just an “average pace” & my overall average pace barely changed over the year (maybe 15s per km faster or so). Now I don’t do that at all… I include intense, focussed and specific sessions & I feel like it’s making a bigger difference. The mix -for me anyway- is NB.
if you do 'just one thing' you can get really good at doing that 'one thing'... thats the whole point of periodized training. But in a cycling context, getting in lots of time in the saddle in winter just means there's a better starting place to add intensity when it gets closer to racing or summer time hobby targets.
@slavelaboringkid7597 The science says otherwise, you will be going faster in Z2 at the same HR intensity after several weeks of training in that zone. You will have also built a mitochondrial capacity ready to be utilised by intense workload training ultimately increasing your top end.
I think the bit where he suggested training a weakness most resonated. My cycling has never been better than 2020 when all my races got cancelled & I thought ‘f**k it’ and did the SYSTM indoor race plan. I’m usually much better at longer intervals but I broke my records for loads of shorter intervals. Everything from 1 to 8 minutes went up. My FTP did not peak however, but I didn’t care that year. You could definitely psychologically get motivated by not being s**t at sprinting even if I’d never put myself in a situation of needing to sprint.
Good video Si, some great points covered. I've been coaching for years and have adapted programmes as I learned more, after working with a wide range of athletes. Particularly good point from Neal regarding strength training; I've prescribed this for a long time, as a way of improving resilience to injury, as well as improving strength and conditioning to aid cycling directly. For many years, cyclists resisted this work, especially after February!
The point on keeping some quality in the programme is important. Z2 is fine to cover the endurance aspect, but the 'speed reminders' maintain some ability to work hard. Cyclocross is great, cross country running races (if reasonably trained as a runner) and more recently Zwift workouts/races. Mostly though, just have fun! 😀
Base training makes sense if you live in California or similar but in northern Europe it's hard to achieve, thus unproductive. Also depends, what kind of sport you are doing. Eg if you are doing long endurance events, such as ironman or similar, there is no little intensity in the specific training that one does close to the race it so may be better to work on the strength and short intervals during the off season, and then use this strength trying to prolong it to specific endurance event during the season.
KISS!, training should be simple, do 80% easy zone to build aerobic base, building mitocondria, avoid injuries/overtraining and absorb adaptation , and 20% HIIT and threshold to increase power and vo2max.
Go a week of upper 50s on decem er comming. Just got clipless pedals and shoes, gonna give it a go with a little warmth. Keeping in mind what u have said.
When I started in early 90's, as a U17 in France one winter we did 1000km Z2 on fixed gear (same bike as for racing, yes we could: steel frames !), before starting normal gears and intensities leading to racing season in march. Fixed gear was a playfull way to pass boring Z2 time ! But way shorter rides than the adults of course. Now I CycloCross madly september to march ! So I try to do my base miles all summer long but alone, I tend to be at Z3 on 2.5 hours rides, like a robot under the hot sun I love it ! It's probably way less beneficial for basis, but don't have the patience for longer slower rides, exept on the smart trainer (not connected I prefer watching TV) I can do Z2 to the letter, I'm dead bored way sooner though !
Hey there! I completely agree that base training in winter is a waste of time! I think that you would be much better off focusing on strength training and cardio in the winter.
Currently embarking on zwift FTP builder which mixes 'foundation' and harder sessions. More interesting than just z2 all day and more structured than zwift racing everyday!
I did some digging into the research and it shows you actually DO need to have some good base training to add sprint intervals and intensity on. It's one reason why polarized training is so popular, because it works! However, the idea that you should ONLY do low-intensity work isn't true. As Neil points out, adding in some additional "quality" work is helpful.
I think it depends on the person. If you're someone who is extremely active throughout the year, then winter might not be the best time to start base training. However, if you're someone who is inactive or just starting to exercise, then base training in winter can be a great way to start building your fitness foundation.
Always do weights and strength work over the winter, use Zwift for rides, do a bit of swimming and fast walking/jogging. Wishful thinking to go abroad, can you just not mention warm weather training! We're all skint! lol
Merckx did loads of track cycling and motor paced work as well as base miles. Roger de Vlaminck did base miles and cross... What goes around comes around! Maybe modern coaches are too young and haven't looked back far enough, or at 62 I'm getting old. 🤔 If you don't know who Roger de Vlaminck is, please check him out and then watch the classic Roubaix film, Sunday in Hell showing the race between him and Merckx.. back in the day! 😂
You guys should talk about rocker plates. Riding a turbo for one hour is really dull, doing it for two or three is unimaginable for me. Yet on the road it s "easy". Are rocker plates an actual good solution? Because you can then clock in more winter hours.
Think Wout, Pidcock and Van der Poel have had issues this year. Pidcock saying he's tired as with Wout and Vdp having an off season. You do have to have rest and just ride. In northern Europe the roads aren't up to proper training. Also, if you put intensity in to workouts you can easily pick up colds and sickness. Intensity effects your immune system negatively
I do spin classes because riding solo on the trainer sucks. "Is it over yet?" Maybe it's just having other people around. Though I many times I ignore the instructor and just do my own ride. Still trying to figure out my zone 2.
Is that Oli, video bombing the first half of the interview in the reflection of the glass cabinet in the background??? I think he knows what he's doing! 😂
What is the next good thing when you can’t do Zone 2 training? I live in a hilly island, and quite simply, don’t have flat zones to ride here. Also, I don’t have indoor equipment, so that’s not an option. How can people that only have a bike and a hilly island do to do their base training?
Slow running, swimming, would be very good for base fitness, but you would still need to add "saddle time", so putting big cogs on the freewheel and ride uphill very slow but at a nice cadence, would be the key I guess. I love the turbo or rollers, but some cyclists hate it.
Jeeze may be I am getting old but god almighty in heaven; that was a damn long and wordy answer. Techie people like; short, well organized, complete coverage and to the point. He sounds like a dame sales man. Frustrating because he has so much to offer.
All in all, results of San Milan’s athletes are ”proof in pudding” 😄Jk All those conversations about different types of training usually don’t include a discussion around goal s of a particular individual.
I tend to train kinda hard, woke up in the middle of the night last night with full leg cramps in both legs. Hurt so bad I was dizzy, drooling sweating and my stomach started hurting.
I live in an area where it's -20 to -30f in the winter. We have ice all over the roads until marchish. I am jumping into the world of cycling and I am completely out of shape. Can I get trained up on a bike trainer during the cold months? Thanks
Your ultimate goal will define the path to it. For me, a multi-day tour cyclist, base training is (almost) everything. Long climbs are useful training, too. Sprints, by way of a counter-example, aren’t.
Regarding Z2... from a pure physiological benefit perspective, would it be better to do 4 x 1 hr Z2 rides or 1 x 4hr Z2 ride? I'm trying to understand why the adjective "long" is always used alongside base training...is there increased benefit beyond a couple hours of riding to do Z2?
If your only training was a single 4 hour ride once a week, I'd be worried about losing my gainz ™️ . So 4 x 1 hour, little and often would likely be better.
It is about the balance between frequency en duration and these is not one best answer. The benefit from those longer zone 2 ride is that type IIa fast twitch muscle fibers will do some endurance work and also be a greater simulation of the aerobic system. The aerobic system needs enough time to get sufficiently stimulated to improve mitochondrial efficiency etc. That is why you need to ride in that zone for at least 45-60min, but in a 2h ride the stimulation in the second hour will be much greater than in the first. However if you want to maintain and improve your aerobic capacity I would also suggest you do at leat two zone 2 rides per week (preferable 3), since the interval in which the aerobic system is stimulated also matters. So for example if you have 4 hours of zone 2 riding planned per week, I would suggest riding 3 times, doing 2x 1h zone 2 and 1x 2h zone 2 ride. Maybe switch it up sometimes by doing 1x 2h30m or 3h zone 2 and 1x 1h zone 2. Try to get a frequency of three rides first and from there make one of those rides longer. This balances out the adaptations you get from those longer rides as well as maintaining the frequency required to sufficiently stimulate the aerobic system. If you have 6 hours to ride zone 2, do 2x 1h30m and 1x 3h zone 2 for example. If you only have 3 hours, do either 3x 1 hour or 1x 2h and 1x1h. Well you get the idea...
If you really had to choose between 4X1Hr or 1X4Hr, then 4 shorter rides would be marginally better, but you would be advised to do them on a turbo rather than outdoors so that you can control all the variables I.E. no road, traffic, weather, hill interruptions. It would probably be better though to re-frame your thinking. Plan your rides on a 10day or2week basis. E.g. 4 short rides in week A, and 1 long in week B.
I have started putting more emphasis on winter strength training in the past years. It has helped me a ton in getting faster. If I monitor my heart rate during those types of sessions, I spend most of it in zone 2. Can I consider that a win-win?
I find it difficult to know where my Z2 is. My FTP is 200W, so the upper limit of Z2 should be 150W. My max HR is 172, so Z2 should be 124-138 bpm. If I aim for an HR of around 132-135 bpm, I find that I average just over 160W for an hour or two. Breathing suggests I'm somewhere around the top end of Z2. So is this a Z2 ride or am I overdoing it?
@@landmannmike certainly too high by power, top end of OK by RPE and OK by HR. I heard San Millan or Seiler (can't remember which) say in a video, get into the ballpark using HR, then go by RPE, and if you stray into Z3 power don't worry about it. Getting definite answers is difficult, and maybe there aren't any.
One size doesn't fit all. I'm struggling to find an intensity that works for me, finding I overdo it since I had Covid last year. A guide to building up your miles post viral infections would be good 👍
Look at the Inigo San Milan video. He recommends (per his lab research) that you do at least 4 hours per week of Z2 to increase mitochondria and aerobic capacity. You must do a minimum of 45 minutes per ride to see a benefit. Do 3 hours per week to maintain.
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Do you do base miles in the winter?
Yes
I fear my all my training maybe called base training
MAF, where you do so much Zone 2, that your HR is lower than your competitors, when at race pace. Why is that an advantage.........
@@ElonMuckX I guess you’re not part of the “low heart rate good; high heart rate bad” camp lol
i commute about 90 tot 110 km a week from home to work on my citybike
I find the early winter long miles keep my weight under control and has sets me up for a great season. I’ll mix in intensity without hesitation if I feel like it.
I'd love to see a videa which looks at "training", performance improvement and goals for people who aren't concerned about racing. Maybe at most they do the occasional Audax - but the people who cycle commute, or like casual rides with friends or a few hours at the weekend, or maybe bike packers. Where the goal isn't always winning or the fastest time. But people might have goals like better recovery, longer in the saddle, more comfort/less aches and pains, improved fitness so it feels easier and smoother. Sometimes we can make these improvements just by going out and doing our regular rides, but there could be things we could try that help us towards those goals
Especially as we get older (65+)
Great comment Robin 🙌 This style of zone 2 slow and steady riding will also pay dividends for those long distance Audax and bike packing riders.
Exactly. I do long zone 2 rides because my goal is to do longer and more frequent zone two rides where I enjoy the scenery.
TBH Robin you'd be better avoiding the new 'zone 2' religion for that. anonymous.coward.free.fr/wattage/coggan.pdf the table at the back of that shows you what riding at different levels improves and to what extent. You can see that pretty much every zone above 2 improves your fitness more than riding at zone 2. This tells you that even if your goals are 'riding a long way slowly' - you don't have to ride a long way slowly to improve your fitness for these rides. i.e shorter higher intensity riding will improve your endurance fitness et al and more so than long slow distance. There are a few people that do 24 hour time trials and one of them explained that he never does more than 3 hour rides in training. Well, that's why that works. As for comfort that's really bike fit rather than training - you can't really train to get used to a bad fit.
The point here is, professional cycling cheats and their doctors come up with reasons to explain their performance. We've had 'high cadence' from the American cheat. 'Marginal gains' and now 'Zone 2' - you'd be an idiot to start spinning your legs like an idiot, shaving your head to make yourself 0.001% more aero or riding a ton of zone 2 in the vain belief this is what made the professional win. As you can see GCN and most of the cycling youtube output is full of gullible idiots all doing these things.
Base training / winter training is really about resting rather than training. The bottom line is that you can't be in peak performance 24/7/365 and cycling events are seasonal so it makes a lot of sense to take it easy over the winter. Although I'd suggest that today you'll find plenty of cyclists who are taking their bikes indoors, using platforms like zwift and racing and training pretty hard. Now, obviously the more of the year you're racing the more you'll likely be at 90% rather than 100% of what you might be able to do - but that just is what it is. There's no magic happening when you ride at zone 2 - excepting that if you're a pro cyclist who mainly does events in summer and wants to be at their max for either the Giro or the TdF then you're not going to be riding as hard as you can in the winter. Equally though you're not going to put the bike away for 3 months - indeed they generally take advantage of a big budget to go and cycle somewhere warm. For most amateur cyclists with no goals you may as well put the bike away for a few months. What happened with me is that I generally was about 70kg most of the year, hit about 68kg during the summer when I was doing lots of miles and perhaps hit 72kg if I just stopped riding over the winter. Since getting a trainer I might have gone in the garage to spin my legs for 30 minutes.
Another consideration for amateur cyclists, especially cyclists who do no other form of exercise would be to do some weight bearing exercise. Go bouldering or something like that. Or even just walking. Something to keep your strength and bone density healthy.
I don't worry about intensity. I just ride as much as my schedule permits (100-150 km/week) and I do a lot of hills, mostly because I can't avoid them. With no plan at all, I seem to "train" at zone 2 virtually all of the time, with accidental bursts of high intensity here and there. I'm 61, though, and my goals are pretty modest: have a nice time on the bike, stay physically and mentally fit, and, above all, avoid injury.
Great comment 👍 All seems too complicated these days!
That, I think, is the best approach for a non-competitive cyclist no matter the age.
Really enjoyed this video, thanks Simon and GCN. I've just had large tumour removed from my right lung, with a third of the lung, and am just doing some indoor low and moderate efforts around an hour in length to get my lungs functioning again. Strength training is out for the moment, as is outdoor training, (not wanting to fall off and damage surgery site is main reason). At 60yrs I think my chances of winning a Grand Tour are over, but if I'm slow or fast makes no difference, I just want to enjoy my cycling.
I had major surgery myself 16 weeks back. Tumour removed from pancreas and loss of the Spleen. Had to avoid hernias in the site of surgery. Training again (indoors) after 11 days. Broke every record after 12 weeks! 62 years old next week. 95% Zone 2.
Wishing a full (as possible) and speedy recovery Ian.
@@ricf9592 Glad you're back at it Ric.
@@aubreywhitley6889 thanks. I'm doing well and everyday get stronger. Cycling has been a big help, lung function test was high 90s even with 1/3 lung doing nothing. Being fit and otherwise healthy certainly aids recovery.
Hope the best for you. You seem to have the right spirit.
"Do what you enjoy..." That is the best fitness advice out there for 99% of us.
Brilliant and balanced video guys. I’m an Ironman coach and you summed it up better than I ever could. You have to keep the fun there!
So to sum up:
Do the volume training, do the high intesity training, rest, eat well, do... everything. Mix it up so you could improve in all fields.
Lots of good information here. I think one of the key things is that you have to enjoy the training--the workout always has to work for you, and not you for it! At this time of year my cycling is all indoors but I also find mixing it up with running and resistance training keeps things fresh and helps me forget I won't be on the road again until mid-April!
100% ….. I’ve gone back to rollers recently - a change is as good as a rest
Very true, you should only ride if you are enjoying it. Chances are you'll train better too!
I love this. I appreciate the “you do you” approach. It’s always great to have input from the pros, as well as the scientists. I may be a casual cyclist, but increasing fitness is just as important as enjoying the great outdoors.😊🚴♀️
It's completely different being a professional rider rather than an average joe with a 9-5, schooling, mortgage, wife, kids, etc. Mental stress is everything in this game! I know personally that if I was only to do one long zone 2 ride a week and then 1-2 days hard and the rest moderate I'd be burned out in about 2 weeks and probably want to strangle someone! If you ride year round with less than a week off at one time then most of your rides HAVE to be zone 2. Professional riders get paid to peak for certain times and events in the year so they have down time after the season. If you're not a professional rider and ride/race year round then the zone 2 rides ARE your down time. So are you building your base after your down time or are you maintaining your base year round? The training will look very different.
Well no, i've had winters when i was still a disciplined young gun, where i would religiously stick to base training and that really helped during the season. However, It's no fun. Weather is bad, daylight is sparse, winter already slows you down, etc. So ever since being a real MAMIL, I removed my wahoo from my bike in the offseason, and just ride my bike. Training benefits may be non existent, but i enjoy the rides i do in the winter. The fact i actually enjoy my rides, makes me want to ride more = benefit. Maybe not as efficient, but i'm not planning on winning the tour
Enjoying yourself should be the most important thing 🙌
Here in North east Ohio, once the first snow flies (usually mid November) I won't touch my larger ring in the front. Not until after the first week of april (when the last snow has flown), will I begin to use it again. This keeps me relaxed & remembering the whole point of being out riding through the winter is in doing it.
3+ years of living off a bicycle, enjoy your rides.
Ya just need a bigger cog in the back:). Cheers from Solon. At least we had a great Fall!!
@@SidAuteur hell yeah. Running a schlumpf drive at the cranks with a rohloff rear hub. Living off the bike was awesome this past July & September. Enjoy your rides
Cleveland represent!
@@mhoudek12 Hell Yeah
Re: ~12:00, No Simon, it's exactly what I needed to hear. After two years of really focusing on the Z2 base and Periodized approach, I actually got slower. So now I'm back to a much more randomized, and intense approach.
Not sure you got that polarized base training approach right.... 9 days of relaxed high volume endurance training and 1 day of totally destroying yourself Best done in about 14 days time span.High intensity intervalls (to a point where after the session you almost fall of the bike). This will hardly make anyone slower unless he does not have enough trainings essions per week... if you only do 3 trainings a week that means you only have 1 hard session a months... that will probably not work
Just back from my zone 2 ride up to St.Paul de Vence for coffee! Lucky to live in this climate on Cote d'Azur. Gorgeous sunny day.
Sounds amazing 🙌
@@gcn It is but with more serious challenges like Col de Vence and Col d'Eze on the doorstep too!
Years ago I’d be doing 200 miles a week - these days I don’t have time for this, so I do an hour on Zwift (or loving the rollers at the moment) zone 2, and end 3 minutes sprint …. Feels very time efficient
Sounds like some great base training! Where are you riding in Zwift?
@@gcn sand and sequoia’s 🕺🏻💃
@@JIMMYHIBBS1 Great stuff 💪
There is a physiological reason why base training is important and San Milan has published extensively on the effect on the mitochondria which is paramount for aerobic efficiency. Athletes that have been training for years in zone 2 can get away with not doing it for a year but as San Milan explained to Peter Attia you can't optimise performance without doing this and (more importantly) it's very beneficial for overall health and longevity
Totally agree with year round racing shape. I Nordic skied at a national level in winter, was a Cat 2 road racer and mountain biker in summer and raced mountain bikes in fall, with running races sprinkled in all through the year. The year round competing kept me motivated and sharp, and the seasonal change in sports kept it all fresh. I also experimented with more of an upside down pyramid during the transitional training from one sport to the other, and had some of my best results.
You can only do so much as your range of motion allows you. Simply speaking, strength and high intensity/resistance training increases maximum output capacity and vascularity. You don't get faster without pushing these limits. Long duration training on medium intensity increases your metabolism. You get the physical fortitude to convert/restore energy quicker and strength is useless if you can't work for a long time. You definitely want to do both to become a high output machine. My goal is always to get as syncronized as possible between strength-respiration-metabolism, so that neither is a limiting factor to my movement and progress. Just my amateur input.
Coming from a varied sport background it’s good to see some coaching advice that is catching up to what other endurance athletes have been doing for a while. 🙂
Yes just realised base training after a few years of cycling in ‘zone 3’ for two /seven hours at a time ! Was getting faster but could only cycle twice a week with recovery and feeling exhausted with legs stiff !
Zone 2 is the way to go 🙌
Honestly those words “do what works for you” are what everyone should listen to. And what works for you should be whatever keeps you enjoying riding.
I started making bigger gains on the bike when I focused more on enjoyment, doing what works for me and dropping strict structure. Don’t get me wrong, structure is necessary to ensure progressive overload, but don’t be too regimental with it.
I still have a day every week where I do what I want. Sometimes that’s a easy coffee ride, other times it’s a 4-5hr solo ride or a 20K TT. Sometimes it’s not even a ride, it might be a run or a swim.
Regardless, do whatever works for you and don’t take things to seriously. I make bigger gains riding 10hrs a week than what I did riding 15+ previously.
'Don't take things to seriously' words to live by 🙌 Glad you enjoyed the video 💪
Give this man a Bell's.
My first season goal is in April next season so it‘s not only base training for me. And what I found out about my anaerobic capacity is „if you don‘t use it, you loose it“ and it happens quickly.
thank you from my heart Si! i believe you are telepathic! you were able to reply to a host of questions churning around in my brain for a while now! listening to my body and offering it variety is my new motto! keep up the great information channel!
Just ride your bike every day for commute to office, let say 20km per ride and you are good to go🚴💨
Commuting is a great way of building the miles up, even a fake commute if you work at home. Ride around the block or do a nice long loop before and after work. 🙌
Very well explained. Everyone is deferent, find what works for you, that is the best!
Absolutely! 🙌
It's winter. I rode yesterday. I call this a win
I've just completed the Zwift FTP Builder, but I'll be adding more zone 2 over winter, but mixing some higher intensity stuff. The structured training helps as it gets you doing things you wouldn't normally think of like changing cadence at different powers. I also like the fact it gets you to do training outside of your comfort zone, I've just finished sessions that I never thought I'd be able to, and it makes me want to do more in future.
Better yet is to ride and have fun. Honestly, counting watts, getting too fixed on zones just get one frustrated. If you really are a competitor ( not the same as being someone who likes to compete to yourself) and you will have more than 3 series races then it does make sense to be so structured, anything, get faster by enjoying your rides + bike. We most of us, are not getting any paycheques.
I hear you on getting frustrated sticking to zones… it’s so unpredictable due to multiple factors, and at times can take the fun part of your ride.
You get a hill, and instead of thinking “I going to honoree you as hard as I can”, the first feeling is: there ir goes away my zone 2…
Yes, but I like showing up ready for the fun! I absolutely agree on the fun part.
This is probably the best video I've ever seen on GCN. Si, in his closing statement, gives the best advice I could think of, and here's why:
The coach being interviewed gives the names of certain riders as proof that one training system is better than another. Not good science. You could follow Wout's training regimen and you're never going to be close to the rider he is. In the entire pro peloton there is only one Wout, only one Pogacar, only one Evenepoel, only one Cav. There are just certain people who are freaks of nature because of their genetics, physiology etc... It's like wearing Jordan's and expecting to play like Jordan. Not going to happen.
So, as Si says in his wrap up, do what works for you and what makes you love riding your bike. Smash it, time trial it, or just tool around at an easy pace. That's what makes it such a great sport. It's all about enjoying your time on the bike. The minute that stops being the most important thing, you've taken the fun out of it and you're going to burn out.
Great job Si, keep these kinds of videos coming.
Thanks for such a great comment! Enjoyment has to be at the key of all your riding. Did you ever catch out video on which presenter rides the most? 👉ruclips.net/video/aQ08BsBptm4/видео.html . Conor may not have racked up the most miles but try telling us that his riding didn't look the most enjoyable? Riding with kids and messing arounds... amazing 🙌
This doesn't contradict anything Inigo says. Base training is 80/20 typically. %80 zone 2 and most of the rest High Intensity zone 5 or 6. As the season approaches that changes more mid and high intensity ranges. But that zone 2 foundation benefits the higher intensity that is to come. Incorporating weight training is always good too.
Add 20% to your weight on Rouvy and grind up virtual Angliru. You can feel all the wee muscles having to work - esp around the hips/glutes. Sets you up for the season
First of all, you need to enjoy your riding. For me a foundation is essential and then training can be periodised depending on a persons goals/time of goals. A great video with plenty of good information. Thanks GCN.
Thanks Ethan! Do you find it easy to fit in base training? 🔎
I'm an indoor rider mostly. I race Zwift throughout the year indoors, then add Ebike rides in spring and summer. I find weight training, racing gives me a good level of fitness being nearly 60yr old
Outstanding! I not only learned what base training is, I found out I do it almost exclusively, year round! I'm ready for the monument of my choice with just six months notice. I'll be the guy in the canoe!
These training tips & interviews with experts are great - informative, helpful and also entertaining, well done!
Hi from Greece,very interesting video,and as i use to say, knowledge is power ,....
"Have your mind in the right place", now that's true advice for training.
Great session! Love the motivation!
Great to see a video that is relevant to those of us who only have a few hours a week 🙌
Great video Si, thank you. I think it would be great if you can expand on the conclusion on how we can figure out the training that benefits us or helps us get close to a particular target.
Doing something you love is never a waste of time
ISM does not suggest just doing Z2 riding through winter. he does suggest limited HIT and strength work.
I think Fausto Coppi, put this more simply: “Ride a bike. Ride a bike. Ride a bike”
That’s what my fat mother in law does as she saunters back and forth to McDonald’s every day.
Yo I totally read this like I was listening to this song ruclips.net/video/GlKL_EpnSp8/видео.html ride a bike :)
Or as Merckx said “ride lots”.
This is exactly why people who are 70 can ride further and faster than 20 year olds that just took up cycling.
@@douglasbooth6836 shorter and faster though… not a chance in hell.
This is why cycling is so popular among old folks.
It is forgiving on the musculoskeletal system while still giving the sense of speed and distance due to the mechanical efficiency of cycling.
But ask a 70 year old to go toe-to-toe on a full weight bearing exercise with a young person - especially at a sprint pace for a short distance - and you better have the EMT’s on speed dial.
Thamk you for this video, it was very balanced and insightful, thank you!
Thanks! Here's another video about winter training you might find interesting ruclips.net/video/rER0kk3izio/видео.html
Depending On your muscle type and lactate dynamics versus type of cycling . Keep the good work
To share my own “evidence” from running.
I spent a year doing 95% base training. Low HR, easy running, & high volume. It DEFINITELY strengthened my kegs, but I lost all my speed… so I could literally run for 12-14 hours, but I couldn’t perform better than just an “average pace” & my overall average pace barely changed over the year (maybe 15s per km faster or so).
Now I don’t do that at all… I include intense, focussed and specific sessions & I feel like it’s making a bigger difference.
The mix -for me anyway- is NB.
As a beer drinker, having a strong keg is important
if you do 'just one thing' you can get really good at doing that 'one thing'... thats the whole point of periodized training. But in a cycling context, getting in lots of time in the saddle in winter just means there's a better starting place to add intensity when it gets closer to racing or summer time hobby targets.
@slavelaboringkid7597 The science says otherwise, you will be going faster in Z2 at the same HR intensity after several weeks of training in that zone. You will have also built a mitochondrial capacity ready to be utilised by intense workload training ultimately increasing your top end.
I think the bit where he suggested training a weakness most resonated. My cycling has never been better than 2020 when all my races got cancelled & I thought ‘f**k it’ and did the SYSTM indoor race plan. I’m usually much better at longer intervals but I broke my records for loads of shorter intervals. Everything from 1 to 8 minutes went up. My FTP did not peak however, but I didn’t care that year. You could definitely psychologically get motivated by not being s**t at sprinting even if I’d never put myself in a situation of needing to sprint.
Good video Si, some great points covered. I've been coaching for years and have adapted programmes as I learned more, after working with a wide range of athletes. Particularly good point from Neal regarding strength training; I've prescribed this for a long time, as a way of improving resilience to injury, as well as improving strength and conditioning to aid cycling directly. For many years, cyclists resisted this work, especially after February!
The point on keeping some quality in the programme is important. Z2 is fine to cover the endurance aspect, but the 'speed reminders' maintain some ability to work hard. Cyclocross is great, cross country running races (if reasonably trained as a runner) and more recently Zwift workouts/races. Mostly though, just have fun! 😀
I thought base training also developed your circulatory system which helps you clear lactic?
Base training makes sense if you live in California or similar but in northern Europe it's hard to achieve, thus unproductive. Also depends, what kind of sport you are doing. Eg if you are doing long endurance events, such as ironman or similar, there is no little intensity in the specific training that one does close to the race it so may be better to work on the strength and short intervals during the off season, and then use this strength trying to prolong it to specific endurance event during the season.
KISS!, training should be simple, do 80% easy zone to build aerobic base, building mitocondria, avoid injuries/overtraining and absorb adaptation , and 20% HIIT and threshold to increase power and vo2max.
20% of what? TSS, time, Training passes?
Go a week of upper 50s on decem er comming. Just got clipless pedals and shoes, gonna give it a go with a little warmth. Keeping in mind what u have said.
Another great info video keep it up gcn
When I started in early 90's, as a U17 in France one winter we did 1000km Z2 on fixed gear (same bike as for racing, yes we could: steel frames !), before starting normal gears and intensities leading to racing season in march. Fixed gear was a playfull way to pass boring Z2 time ! But way shorter rides than the adults of course.
Now I CycloCross madly september to march ! So I try to do my base miles all summer long but alone, I tend to be at Z3 on 2.5 hours rides, like a robot under the hot sun I love it ! It's probably way less beneficial for basis, but don't have the patience for longer slower rides, exept on the smart trainer (not connected I prefer watching TV) I can do Z2 to the letter, I'm dead bored way sooner though !
Hey there!
I completely agree that base training in winter is a waste of time! I think that you would be much better off focusing on strength training and cardio in the winter.
8:12 I did not know Si could read minds. He sure read mine!
Man on many talents 🧙♂
Keep going and safe
Currently embarking on zwift FTP builder which mixes 'foundation' and harder sessions. More interesting than just z2 all day and more structured than zwift racing everyday!
@@taichihead42 yep suits me well at this time of year. No guarantee of weather or daylight so in the garage and get my head down
@@taichihead42 you do you boo 😘
The rollers definitely force more core engagement that’s for sure.
Sounds great, The turbo and rollers are a great way of getting that training in even when it's chucking down 👀
@@jakethesnake1976 Some people aren't happy. I like your response.
I did some digging into the research and it shows you actually DO need to have some good base training to add sprint intervals and intensity on. It's one reason why polarized training is so popular, because it works! However, the idea that you should ONLY do low-intensity work isn't true. As Neil points out, adding in some additional "quality" work is helpful.
Enjoyed this. Thanks
The best intro from gcn yet
I think it depends on the person. If you're someone who is extremely active throughout the year, then winter might not be the best time to start base training. However, if you're someone who is inactive or just starting to exercise, then base training in winter can be a great way to start building your fitness foundation.
Always do weights and strength work over the winter, use Zwift for rides, do a bit of swimming and fast walking/jogging. Wishful thinking to go abroad, can you just not mention warm weather training! We're all skint! lol
I am doing undualting training. A week of base then a week of intensity keeps it interesting
Merckx did loads of track cycling and motor paced work as well as base miles. Roger de Vlaminck did base miles and cross... What goes around comes around! Maybe modern coaches are too young and haven't looked back far enough, or at 62 I'm getting old. 🤔
If you don't know who Roger de Vlaminck is, please check him out and then watch the classic Roubaix film, Sunday in Hell showing the race between him and Merckx.. back in the day! 😂
Great video, thank you. I love how women cyclists are getting more and more coverage as role models for the next generation.
Great Video!
You guys should talk about rocker plates. Riding a turbo for one hour is really dull, doing it for two or three is unimaginable for me. Yet on the road it s "easy". Are rocker plates an actual good solution? Because you can then clock in more winter hours.
Think Wout, Pidcock and Van der Poel have had issues this year. Pidcock saying he's tired as with Wout and Vdp having an off season. You do have to have rest and just ride. In northern Europe the roads aren't up to proper training. Also, if you put intensity in to workouts you can easily pick up colds and sickness. Intensity effects your immune system negatively
Great point! If the pros take breaks... so should you 🙌
Do a video on Ltwoo's new RX 12s hydraulic groupset!
I do spin classes because riding solo on the trainer sucks. "Is it over yet?" Maybe it's just having other people around. Though I many times I ignore the instructor and just do my own ride. Still trying to figure out my zone 2.
Good video, lots of good advice. Could you do a video on indoor training on a dumb trainer?
Is that Oli, video bombing the first half of the interview in the reflection of the glass cabinet in the background??? I think he knows what he's doing! 😂
For me, I subscribe to Henderson's training philosophy over San Millán. Varied and balanced.
Do you find it's helps you keep things fresh 🔎
What is the next good thing when you can’t do Zone 2 training?
I live in a hilly island, and quite simply, don’t have flat zones to ride here.
Also, I don’t have indoor equipment, so that’s not an option. How can people that only have a bike and a hilly island do to do their base training?
Slow running, swimming, would be very good for base fitness, but you would still need to add "saddle time", so putting big cogs on the freewheel and ride uphill very slow but at a nice cadence, would be the key I guess.
I love the turbo or rollers, but some cyclists hate it.
Great stuff, Si!
Hope it helped 🙌
@@gcn pretty much exactly what I am doing re training during this miserable period 😏😉
@@christianemeiners9224 Keep it up 🙌
Jeeze may be I am getting old but god almighty in heaven; that was a damn long and wordy answer. Techie people like; short, well organized, complete coverage and to the point. He sounds like a dame sales man. Frustrating because he has so much to offer.
All in all, results of San Milan’s athletes are ”proof in pudding” 😄Jk
All those conversations about different types of training usually don’t include a discussion around goal s of a particular individual.
I ride a ebike to get "base" miles outdoors. Keep intensity for indoors, then use ebike and long easy rides.
Sounds like a great idea 🙌
There's a guy Wout Van Aert, fairly succesful... Makes it sound like he's not great, not terrible :D.
Would love for the guys from MythBusters to try and fire a canon from a canoe.
I tend to train kinda hard, woke up in the middle of the night last night with full leg cramps in both legs. Hurt so bad I was dizzy, drooling sweating and my stomach started hurting.
Mindfull cycling. Si 🙏
I live in an area where it's -20 to -30f in the winter. We have ice all over the roads until marchish. I am jumping into the world of cycling and I am completely out of shape. Can I get trained up on a bike trainer during the cold months? Thanks
Your ultimate goal will define the path to it. For me, a multi-day tour cyclist, base training is (almost) everything. Long climbs are useful training, too. Sprints, by way of a counter-example, aren’t.
A small amount of intense intervals or tempo work will improve your touring abilities.
Regarding Z2... from a pure physiological benefit perspective, would it be better to do 4 x 1 hr Z2 rides or 1 x 4hr Z2 ride? I'm trying to understand why the adjective "long" is always used alongside base training...is there increased benefit beyond a couple hours of riding to do Z2?
Pretty sure 4 * 1 hour. 4 hour rides can be harder on your hand, neck or ass. And you only cycle 1 time a week then
If your only training was a single 4 hour ride once a week, I'd be worried about losing my gainz ™️ .
So 4 x 1 hour, little and often would likely be better.
It is about the balance between frequency en duration and these is not one best answer.
The benefit from those longer zone 2 ride is that type IIa fast twitch muscle fibers will do some endurance work and also be a greater simulation of the aerobic system. The aerobic system needs enough time to get sufficiently stimulated to improve mitochondrial efficiency etc. That is why you need to ride in that zone for at least 45-60min, but in a 2h ride the stimulation in the second hour will be much greater than in the first. However if you want to maintain and improve your aerobic capacity I would also suggest you do at leat two zone 2 rides per week (preferable 3), since the interval in which the aerobic system is stimulated also matters.
So for example if you have 4 hours of zone 2 riding planned per week, I would suggest riding 3 times, doing 2x 1h zone 2 and 1x 2h zone 2 ride. Maybe switch it up sometimes by doing 1x 2h30m or 3h zone 2 and 1x 1h zone 2. Try to get a frequency of three rides first and from there make one of those rides longer. This balances out the adaptations you get from those longer rides as well as maintaining the frequency required to sufficiently stimulate the aerobic system.
If you have 6 hours to ride zone 2, do 2x 1h30m and 1x 3h zone 2 for example. If you only have 3 hours, do either 3x 1 hour or 1x 2h and 1x1h. Well you get the idea...
If you really had to choose between 4X1Hr or 1X4Hr, then 4 shorter rides would be marginally better, but you would be advised to do them on a turbo rather than outdoors so that you can control all the variables I.E. no road, traffic, weather, hill interruptions. It would probably be better though to re-frame your thinking. Plan your rides on a 10day or2week basis. E.g. 4 short rides in week A, and 1 long in week B.
San milan talked about it in a podcast and said frequency > rides duration.
Is that Professor Doctor Bridgewood standing in the glass cabinet behind Neil Henderson?
Ok, I ordered the canoe but can’t seem to find a cannon on Amazon. Any help?
I find really hard to put on Z2 training with that many hills around me in São Paulo
true words!!
I have started putting more emphasis on winter strength training in the past years. It has helped me a ton in getting faster. If I monitor my heart rate during those types of sessions, I spend most of it in zone 2. Can I consider that a win-win?
I find it difficult to know where my Z2 is.
My FTP is 200W, so the upper limit of Z2 should be 150W. My max HR is 172, so Z2 should be 124-138 bpm. If I aim for an HR of around 132-135 bpm, I find that I average just over 160W for an hour or two. Breathing suggests I'm somewhere around the top end of Z2. So is this a Z2 ride or am I overdoing it?
Whats your age? How is your max HR 172?
@@911norman I'm 67; I've done a max HR test a couple of times.
@@edlazda3245 ah ok. If you would be in your twenties 172max HR would be weird.
I'm a similar age with a max HR of 170w. Personally I do Z2 at 125bpm (my power is higher though), so I would say mid 130s is too high.
@@landmannmike certainly too high by power, top end of OK by RPE and OK by HR. I heard San Millan or Seiler (can't remember which) say in a video, get into the ballpark using HR, then go by RPE, and if you stray into Z3 power don't worry about it. Getting definite answers is difficult, and maybe there aren't any.
Is base training a must if you only ride 5 hours in a week? Or can you better do Z2 training with a few high intensity efforts?
Actually you can fire a canon off a canoe. That is how a duck punt used to work.
As usual, it shows once again that in sport, for every article saying do this there's another saying don't. 🙄
Big thumbs up
Seems to me that both have said the same thing, base with some form of intervals Have I missed something here?
Nope, had exactly the same thought.
Not really, Neal advocates sweet spot and slightly harder intervals whereas San Millan said polarised training.
That's my kind of video
One size doesn't fit all.
I'm struggling to find an intensity that works for me, finding I overdo it since I had Covid last year.
A guide to building up your miles post viral infections would be good 👍
Great idea Richard! You're not alone on that one 👀
HI ANYONE? Do You have a good stew recipe without onions? I mean good, not just without 🙂! Greets, best wishes
How long should you train each time in zone 2 base training? How many times a week recommended?
Look at the Inigo San Milan video. He recommends (per his lab research) that you do at least 4 hours per week of Z2 to increase mitochondria and aerobic capacity. You must do a minimum of 45 minutes per ride to see a benefit. Do 3 hours per week to maintain.