Question and scenario for clarification: on a ride out, I will ride in my zone 3 for most of the ride, say 180-200 watts. (This is for a 2.5hour workout). This gives me a nice speed of around 18/19mph. When I hit a hill, I power up at around 350-400 watts for short hills, 250-300 watts for longer hills. This is pretty much every training ride for me, and I think it’s fair to say this represents 90% of people out there, looking at strava. I am improving, average speed has steadily gone up and is now reaching 19mph on rolling hills. Am I basically hindering my actual possible progress doing this? It just seems very difficult to cycle at say 13mph in zone 2, then only put in any real effort when doing an interval. The enjoyment of flying along and constantly pushing hard far outweighs just trundling along slowly, telling yourself that your making better progress not doing that? Conversely, when you look at pro’s, cat1/2 riders (such as some norcal riders you’ll know, Chris R etc.) they are properly flying along every single ride? Which goes against this idea of slow riding with hard sections. I hope that makes some sense, I genuinely think this sums up what almost all cyclists struggle with.
Stronger riders seem to „just fly around all the time” because their threshold is just really high wich means that their zone two is really high as well... Chris Froom’s fat max (high zone two) for example is around 300Watts at
You know what is even more fun than holding 30 kph every ride? Holding 40-45 kph, a few times a week. Also, by doing z2 combined with intervals, you’ll probably be able to do 180w while still being in z2 fairly soon.
Chad: “V02s with 60% aerobic between intervals. You really won’t (shouldn’t) see those workouts out there.”
Zwift: Hold my IPA Chad
Great topic and discussion. Had been wondering about this of late. Many thanks!
Question and scenario for clarification: on a ride out, I will ride in my zone 3 for most of the ride, say 180-200 watts. (This is for a 2.5hour workout). This gives me a nice speed of around 18/19mph. When I hit a hill, I power up at around 350-400 watts for short hills, 250-300 watts for longer hills. This is pretty much every training ride for me, and I think it’s fair to say this represents 90% of people out there, looking at strava.
I am improving, average speed has steadily gone up and is now reaching 19mph on rolling hills. Am I basically hindering my actual possible progress doing this? It just seems very difficult to cycle at say 13mph in zone 2, then only put in any real effort when doing an interval. The enjoyment of flying along and constantly pushing hard far outweighs just trundling along slowly, telling yourself that your making better progress not doing that?
Conversely, when you look at pro’s, cat1/2 riders (such as some norcal riders you’ll know, Chris R etc.) they are properly flying along every single ride? Which goes against this idea of slow riding with hard sections.
I hope that makes some sense, I genuinely think this sums up what almost all cyclists struggle with.
If they `sell` you the right juice recipe you will never go back to the store again. Quite unproductive business model.
Stronger riders seem to „just fly around all the time” because their threshold is just really high wich means that their zone two is really high as well... Chris Froom’s fat max (high zone two) for example is around 300Watts at
Marcus.B yeh, that makes sense. Definitely have tired legs! Guess a rethink and forcing myself to change my training is on the horizon
You know what is even more fun than holding 30 kph every ride? Holding 40-45 kph, a few times a week. Also, by doing z2 combined with intervals, you’ll probably be able to do 180w while still being in z2 fairly soon.
Brilliant
Did you run off and join the Marines? Looks good bro. Good vid!
you look like a badass Jonathan!! great video guys, I always enjoy!
There are only really three 'zones' to work on. Aerobic base, max ventilation (think vo2 max intervals) and anaerobic (110% FTP and above).
Thats one way to look at it for sure!
Jonathan - looks like you took the hedge mower approach to hair styling - same here and it will grow back.
Good information as always, but lets see less of you and see more DATA on Graphs.