How to zone 2 for beginners: lessons learned from a month of only Z2
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- čas přidán 19. 04. 2024
- Brian shares his experience of one month of pure Zone Two training. What are the upsides and downsides of limiting your bike training routine? #bikeracing #biketraining #zone2 #gravelracing #roadrace
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Great advice, thanks! Also, the wine bottles are a nice change from the usual Orbeas and Pinarellos that people put in the background.
Nice video, thanks so much. So I'm 79 yo and the only time I can stay in zone 2 is in the garage on my stationary bike. I was using 155, now 162 maxHR for Z2 calculations. I think it is a guess with formulae. Most of my road rides, have most of my time in zone 3, but I'm breathing easily and although can't sing opera duets, I'm not stressed. Not to say I go fast, 13 mph on flattish roads. I probably don't do enough riding anyway for this to make any difference, but I do love it when I can ride. Blessings.
Simple down to earth video guys. Well done. Indeed, nose (only) breathing is the key. I've been doing a few hours each week on a trainer. Getting stronger and dropping weight. Zwift and a good Spotify playlist make is so much easier mentally. Another bonus is my comfortable cadence is going up and up. Cheers from Toronto.
Thanks. Boredom for indoor z2 is tough, but the hardest thing I've found for outdoor z2 is fighting the urge to chase everyone who isn't on a zone 2 ride.
Thanks for a simple explanation.
Glad it was helpful! Simple is all I'm qualified for.
Good point on how hard it is to stay in the Zone-2 range
Thanks. After about 3 weeks of only z2, I have a much better feel for it.
cool, i will try this out. definitely struggling to stay in zone 2 as well ;-)
It's been a game changer.
I know someone mentioned this but your leg extension looks well outside of the normal range. This typically makes it challenging to get over the top of pedal. Hard to say for sure but I'd guess you could raise your saddle 10mm with no risk of being over extended.
This is a great observation. I'm waiting for the results from the SSU study. The initial findings showed that I'm using my left calf muscles more that my quads. The right leg looks balanced. Stay tuned for more info.
80/20 proportion is properbly the right thing for most People. 80 percent of the training time in zone2, and 20 percent, pushing your vo2 max or ftp or similar.
That is what the science says. I'm back on higher intensity rides, though I learned so much about my body only doing z2.
I'm 56 and also noticed that my iWatch zone 2 was too high (130bpm+). Going by breathing I'd say that 120-125 is just about right.
Heart rate is so variable too: caffeine, sleep, dehydration will all impact it. And it changes based on fitness. I just did a Z2 ride (based on nose breathing) this weekend and went into Z3 based on heart rate. I'm telling myself that my fitness has increased that much and not that I had an extra cup of tea that morning.
Thanks for the advice. I'm just starting with Zone 2 and although I have a smart watch, I doubt it's accuracy. So I'm going to give the nose technique a try.
but how do you feel, mentaly? it's recommended to have 45 min zone 2 3x/week, if we're following the current neuroscience. this should yield optimal results for brain health.
I definitely do not get the same mental health boost from Z2. I didn't know about the current science, but that checks out with me. Thanks for bringing this up, we didn't talk about it in the video because the first four versions of this video were pushing half and hour so we had to trim down what we talked about.
Who knew! Now I know what my nose knows. ❤
And knowing is half the battle.
Is it just me, or wouldn't it be MUCH better to raise the saddle? Looks like you hardly stretch your legs.
Good question. I think it might be a bit low. Thanks!
@@boba.eb.cycling You are welcome. Glad you take it with an open mind.
If it works for him then it’s the right height.
Zone 2 at like 50 to 60 rpm is brutal
Yeah, the road into my neighborhood is 15% for about 3 blocks, never can stay in Z2 at the end of the ride.