3 Secrets to Master Zone 2
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Nothing beats being asked to come out on a 'zone 2' ride with others and the next thing you know you're pushing into z5 😂
What do you call one person riding a bike? A bike ride. What do you call 2 people riding bikes together? A race.
i'm liking these new outdoor shorter format videos, keep up the good motivation...
Just finished a 122 mile ride. Got home had a shower n looked out the window as lovely sunshine n though why I didn't stay out
This is what I want to learn. So hard to maintain in Zone 2 even you know the numbers in HR for many reasons but the advantage that I want from this zone is I can be a dad, employee, brother and a friend for that day not too tired because of no pain no gain mentality LOL
Hi from France Coach ! The infamous zone 2, so easy to reach but so easy to exceed...Thank you for your advice. See you soon 😎
Last time i did this, over 60% of my ride was in zone 3 & a small amount of zone 4. I think us cyclists just can't help overselves 😂
So true, it's that need for speed!
Exactly, same with me
I can go easy on running, and swimming, but as soon as I get on a bike, I go nuts 🫠
Been watching you since the beginning, great points, no fluff, keep this up!
The Cadance.
Don't forget the light, easy cadance.
With the sportive club *everybody* is pedaling in gear 52-18~ gear 75ish.
It will help the respiration/ condition.
Slow, hard pedaling will decrease your condition.
And lift the feet/ remove the feet from the pedal. Not pull, just lift.
May you Have a good ride
So very true. All great points. Thanks for the video.
Loving the short format. You'll be at 100k in no time.
Best fitness analogy I know is the elastic band.
Everyday life requires a certain level of fitness. Different levels for different people depending on work conditions but everyone gets through it. This is a relaxed elastic band.
Now we are going to get fit in whatever way, sport, gym, whatever. Now we stretch the elastic band from relaxed but what does the elastic band always want to do. That's right, homeostasis.
The body is lazy .
Main thing is enjoyment unless I'm getting paid handsomely for it .
I find it really hard to ride in zone 2 for a long time… it‘s so slow, I doesn‘t have enough patience for that. …may be It’s more a training for character than for muscles/heart/lungs???
Absolute gold mine of info. Thanks Coach. Also, special thanks to the new sponsor "Camper's Are Us", for the new porter potty helmet.. haha kidding
Could you show us what your breathing actually looks like while riding zone 2 coach? It would be interesting to see what the progression of breathing through all the zones looks like. Thanks for the great content!
Will do 👍
Brilliant advice. 👍
Love z2. I lost 140lbs and got to be a cat 1 on 90% z2. Nearly exclusively z2 for first 110lbs. No idea how people have so much trouble with self control😂
Zone 2, that means indoors for me. Hills kill zone 2 training and they are unavoidable in my area. In addition my bike begs to go faster when I am outside. Are you saying I shouldn't listen to her?
@@ronbell7920 same. I can average Z2 HR outside but spikes are inevitable.
This “by feel” has never worked for me. I have a really high max HR for my age and I can still talk comfortably at 85% max
Agree 100%! Once you get it, you get it. It’s such a hard thing to understand for many new or intermediate riders hell I myself have to hold myself back on my rides because you start to feel so good on the bike.. and it makes those hard rides easier…😉
👍👍👍
I’ve been going at it for some time now and I’m quite pleased with the result. I like to share the experience. Just waiting for your group approval.
Scott I watch a lot of your content and really appreciate your advice. But you cover so much on Z2 repeatedly would love some more content on structured training and interval work. Keep up the great work
Hi Coach. I do had a hub based power meter once. but it stopped working.
I used it for a few mounts. It's an old method, but now I don't have it anymore.
I use a old geometry bike (Bianchi 928L), Planning to go for a new more modern bike.
I'm starting again with my training, I do have a heart rate, and cadence sensor. Don't want to ride with the group yet, just want to do a few solo rides before getting back with the group.
I've ridden a 43km distance ride, with no extra effort just like you said, but I found myself easy in the zone 4.
But now my question:
What can I do? Cuz If you back it down to zone 2, will mean that I'm like almost at walking speed, and 1 and a half ride can become a 2 and a half ride. And most of the time I do my rides after work.
Want do you recommend me.?
Thanks in advance.
Hello, thank you for all the useful information. May I ask? What brand of helmet are you wearing? I wear prescription glasses, so the idea of a quality visor and helmet. Awesome! Cheers
High valuable advice!!!!! I wonder if you can be too slow in the zone 2? 🤔 Fine line between zone 2 and recovery?
That "still being able to talk" has never done it for me as a gauge of my effort. In fact even when I'm coasting, I still wouldn't be able to talk at the same time. Would most likely crash. Is it because I'm rubbish at multi-tasking? The real test for zone 2 is when you've finished your ride, would you be able to do it all over again?
I can only do zone 2 on my Tacx Neo 2 smart trainer, when I can use the relative training rides.
I spend more than half my time doing zone 2. Pace partners in zwift are are a great way to get that done. Spin away and watch a movie. I have developed hours and hours of endurance combining that with a big ride over the weekend.
I do have a question. I thought I’d try to raise my zone two power level by slowly introducing increasing time at that higher power. Over time I was able to ‘switch gears’ to that higher output at the same low HR. Is that wise, or am I doling myself? It seems to have worked. I think. ;)
After a broken hip in October (which i ignored for 3 weeks) and a nasty bout with covid in February (which despite being fully vaxed i lost) - im finally riding again. Zone 2 is my friend: Slow is smooth, smooth is fast, fast is...well, you know the rest.
What a helmet!!
Reminds me of the Great Gazoo
Giro Vanquish
Z2 for this week, check 🔥🚲
Tell it!🙏
Did a 3hr z2 indoor on ERG. Finished it, had a shower, looked out of the window and thanked myself for not going out where it’s hot, smelly, dirty, boring and unpredictable.
IMO, the best habbit to learn for Zone 2 is letting other riders zoom-on by without caring or lifting your pace. Care about others only on race day.
Seems like every time I'm on the road bike then it's a base or tempo ride, it's just automatic. When I'm on the touring/bikepacking Surly rig it's like a switch and I can do 2-4 hours zone 2 no problem. The whole thing seems psychological.
Hello Scott, I like the new channel. Measured on a ramp test my FTP is 220. When I do Zone 2, I watch heart rate. I try to keep my heart rate below 140 bpm and ideally not much above 130 bpm (indoor, ERG mode, very consistent, that’s after an hour or more). My power is around 135 to 140 watts when I do that. That’s about 60% of my FTP. That’s on the low side of my % of FTP. What does that tell me about my fitness? I get a bit of drift, it takes a little bit of time to get to 130 bpm. Over an hour after that it will drift to the high 130’s. My perceived exertion is moderate. I’m not breathing all that hard. The motivation for my question is that I’m trying to make sure I’m in zone 2 and not wasting my time.
You sound about where I am with this, however a few months ago I was at a lower Z2 power.
Don't get too hung up on the numbers as there's always another bike ride around the corner! If you want to be super accurate you will need to take lactate and keep effort below LT1.
However....remember Z2 can slide (you may still be fatigued from a previous session or life or illness), as well as improve over time. My Z2 has definitely crept up and I find the best Z2 training for me is a pacer session on Zwift. 1.8/2.2w/kg pace and you just ride along for as long as you need/want. If you turn the trainer sensitivity down to zero, you won't even feel the hills and can stay in one gear! A further trick to this is have your Garmin headunit control your trainer and you can set custom power within a 20w swing eg 140-160w allowing for a more natural ride feel. Then, at the end add in a couple of short intervals or sprints!
I think you are overthinkin a bit too much, go by feel primarely and check the power and bpm after if it feels easy and these other 2 are somehow in a good range for What you want
Overtime your power Numbers should change so dont get to strict on those
Looking at HR as reference to watts based on RPE is … for reference. For me, a lot depends on my weekly training load, sleep, stress, fatigue, fueling and ,many other factors. I think best is to just stick to RPE only and use HR and watts as reference.
When you are riding in a hilly area, i find diffucult to stay zone 2 when climbing as i enter zone 3 easily and even downhill as i fall into zone 1.
Do you have some advices to ride zone 2 while living in a non flat area?
Totally have same problem! I find I just have to go ridiculously slow and stand for very short periods of time…I also feel that technique has helped me loads when I am being pushed by a stronger rider on the climbs…
Get easier gears so you can do z2 everywhere. 95% of proper are over geared
@@PeakTorque i have a 36 little ring and 32 at the back. It's ok i think, but we have some short but very steep hills here 😁
@@kedevash Thats no enough. For example i ride a 34 front and a 1--40 xt rear on my road bike! If you truly want to stay in z2, this is necessary!
What happened to the Kinetic Cycling channel?
My heart rate hits 105 walking. Lol
I have a heart rate monitor to see zone 2 and3 etc, and to keep in zone 2... maybe because i am unfit, after peddling more than 30 seconds i hit zone 3 eg hardly any effort andi have to stop peddling to get back down to zone 2 again... so i coast along barely peddling, keeping the heart rate under 123 bpm where zone three is, and in the 104-122bmp where zone 2 is..I then have to almost coast with the wind to hold zone 2... and that cycle repeats itself. I finish up feeling like i spent an hour not peddling.. What you descrive as Zone 2 here sounds like zone 3.5-3.8, where I am peddling regularly, not pushing on the peddles beyond just generally moving with the flow, and not doing the obvious PUSH and engaging any actual power,,, but staying below that.... So can anyone else see how I am conflicted here about what zone 2 is?. help please. I use a Heart Rate monitor strapy thing and my Garmin 1040 bike computer. I'm a new to cycling, maybe a month into it.
Give it time, heart rate can be quite jumpy. If you can carry a conversation or alone just sing outloud (quietly) without being winded, you're ok!! It takes quite some miles / km and months for your body to adapt
@@robdrelich8563 thankyou!
Zone 2 is so slow for me my bike falls over...
How much less should I eat per hour when in zone 2?
I have heard 60 grams per hour as a good number of carbs to intake in zone 2 and have been experimenting with that lately.
Are you talking about power zone 2 or heartrate zone 2?
Power. Heart rate is incredibly variable, so it’s really only useful as a secondary metric.
What I would like to know is how to throw the leg over the saddle that easily...!
love your German accent!
😂😂😂
This is great advice. And very hard to do because it will look like your really out of shape on Strava 😅
Not if you record heart rate
@@dickieblench5001 “Friends” will only look at time,speed, distance and power 😅
@@korsveien I've just completed a 4 month block of zone 2 and the gap is closing between the speed I can maintain in Z2 and the speed my friends can maintain in zones 3 and 4👍
I live in zone 2…..
Ok....Confusing.
Or just save yourself a lot of time and just go hard. You will get fitter faster. Train faster or at the level that you are going to race at.
That's only true if all your goals are a month away😂
Tried that and eventually hit a plateau, now focusing on zone 2 as a “deposit” for the harder training and my numbers have never been better.
None of this works when I am shredding body fat, cycling on empty. Great tips once I take 5 more kilos off
Z3 best Z
I hate zone 2, complete waste of time for me. Gives me outrageous leg fatigue, that lingers days later. Doing a 3-hour full speed makes me feel less fatigue 😟
You are killing me with that helmet
what the hell helmet and glasses combo is that
The best way to master zone 2 is not to post your training rides on Strava
Please don't try to tell me that being married and having an annoying child or two is a must to nail z2 training! That's a massive price to pay! 😱😱
Be honest...., when did all this zone cycle crap come about 🧐