Don't overthink it. Zone 2 is a metabolic thing. As long as your breathing is fine keep the power and ignore low z3 HR. However keeping low HR has a value in itself (low stress, increased stroke volume). Decide what you want, or just toggle between the two. On my shorter rides I allow the HR to drift into 3, on the longer rides I start lower HR and see no drift big enough to go out of z2 into z3.
FWIW HR will drift up when you start eating and when you start to dehydrate. Also I find as my glycogen stores deplete my HR actually goes DOWN, this also happens at night based on my Oura ring if I go low carb/keto, my resting HR will drop 3-6 beats and also my 'readiness' score improves! For this reason I've switched to eating more carbs in the morning and less in the evening.
Most people can’t even tell when they’ve properly wiped their own butts. Never mind determine how much exertion they are doing. I like the idea of keeping a consistent power because everything from poor sleep, or some sort of sickness to everything you guys mentioned can fluctuate, breathing, and heart rate. Great episode!
I have a lot of respect for American sports capability, I really do…every time u search for marathon training or any other endurance sports, Americans UA-camrs are very generous with their information sharing. But when u watch any endurance event, like marathon or triathlon, u don’t see many an American winning them.Honestly I start to doubt if all these information is useful….dont get me wrong, I am asking this very objectively…
Winter here and my ftp has gone down 20 odd watts. Good example as 210w is my theoretical Z2 limit at current ftp. However ~190w is more accurate for me because this is the level my HR starts "lifting off" towards 75% of maxHR definitely in Z3 zone. My HR is very stable around that 180w level but hit ~190/200 (can't pinpoint exactly) and it starts racing away even though I don't feel any increase in perceived effort.
11:00 -- Heart rates always worked as the only true indication of how hard my body is actually working. The heart is the machine providing the actual energy you are using. The brain in this case is only along for the ride.
Heart rate is influenced by numerous factors other than "effort" such as temperature/humidity, nutrition/hydration, sleep/fatigue, stress/overall health, excitement/anxiety. RPE remains king.
HR is so volatile. Changing cadence by 10 rpm changes mine by 5 bpm. Going out of the saddle changes HR. Going into an aero poistion changes HR when upper body starts to fatigue. Riding outside increases HR b/c of external stress factors like, cars, dogs, cross winds.
The problem with RPE is that our ego clouds our judgement and we want to think that we are stronger than what we really are. I put my RPE ratings on my every ride on Strava and tbh it somewhat feels like a guessing game. So RPE is VERY unreliable.
I've found the best way to stay consistently in Zone 2 when training is by using an Apple Watch which displays exactly what Zone I am in while cycling. The watch accurately knows what my 5 Zones are from all my history of past workouts and it will automatically adjust my Zones up/down depending on my current fitness level. All you need to do is enable Zones on your watch and then swipe up/down after you start your cycling activity on the watch. It works perfectly and it is easy to just glance at the watch screen while working out since it always displays your current Zone.
For me my AWU has my zones a full zone above what my Garmin shows me. For example on my Apple Watch my zone 2 is ~130-140, but on my Garmin it’s ~118-128. If I use RPE in combination, the Garmin is more accurate because at HR of 130~140, yes I can carry on a conversation but I would be taking a lot of deep breaths, so it’s likely I am in zone 3 already.
Don't overthink it. Zone 2 is a metabolic thing. As long as your breathing is fine keep the power and ignore low z3 HR.
However keeping low HR has a value in itself (low stress, increased stroke volume).
Decide what you want, or just toggle between the two.
On my shorter rides I allow the HR to drift into 3, on the longer rides I start lower HR and see no drift big enough to go out of z2 into z3.
Good advice. Thanks.
FWIW HR will drift up when you start eating and when you start to dehydrate. Also I find as my glycogen stores deplete my HR actually goes DOWN, this also happens at night based on my Oura ring if I go low carb/keto, my resting HR will drop 3-6 beats and also my 'readiness' score improves! For this reason I've switched to eating more carbs in the morning and less in the evening.
Most people can’t even tell when they’ve properly wiped their own butts. Never mind determine how much exertion they are doing. I like the idea of keeping a consistent power because everything from poor sleep, or some sort of sickness to everything you guys mentioned can fluctuate, breathing, and heart rate. Great episode!
I have a lot of respect for American sports capability, I really do…every time u search for marathon training or any other endurance sports, Americans UA-camrs are very generous with their information sharing. But when u watch any endurance event, like marathon or triathlon, u don’t see many an American winning them.Honestly I start to doubt if all these information is useful….dont get me wrong, I am asking this very objectively…
Winter here and my ftp has gone down 20 odd watts. Good example as 210w is my theoretical Z2 limit at current ftp. However ~190w is more accurate for me because this is the level my HR starts "lifting off" towards 75% of maxHR definitely in Z3 zone. My HR is very stable around that 180w level but hit ~190/200 (can't pinpoint exactly) and it starts racing away even though I don't feel any increase in perceived effort.
11:00 -- Heart rates always worked as the only true indication of how hard my body is actually working. The heart is the machine providing the actual energy you are using. The brain in this case is only along for the ride.
Heart rate is influenced by numerous factors other than "effort" such as temperature/humidity, nutrition/hydration, sleep/fatigue, stress/overall health, excitement/anxiety. RPE remains king.
HR is so volatile. Changing cadence by 10 rpm changes mine by 5 bpm. Going out of the saddle changes HR. Going into an aero poistion changes HR when upper body starts to fatigue. Riding outside increases HR b/c of external stress factors like, cars, dogs, cross winds.
I have zone princess
Zone janitor
Zone spinner dolphin
Zone Batman
Zone Marvin the Martian
What about the Talk Test for determining zone 2?
The problem with RPE is that our ego clouds our judgement and we want to think that we are stronger than what we really are. I put my RPE ratings on my every ride on Strava and tbh it somewhat feels like a guessing game. So RPE is VERY unreliable.
I've found the best way to stay consistently in Zone 2 when training is by using an Apple Watch which displays exactly what Zone I am in while cycling. The watch accurately knows what my 5 Zones are from all my history of past workouts and it will automatically adjust my Zones up/down depending on my current fitness level. All you need to do is enable Zones on your watch and then swipe up/down after you start your cycling activity on the watch. It works perfectly and it is easy to just glance at the watch screen while working out since it always displays your current Zone.
For me my AWU has my zones a full zone above what my Garmin shows me. For example on my Apple Watch my zone 2 is ~130-140, but on my Garmin it’s ~118-128. If I use RPE in combination, the Garmin is more accurate because at HR of 130~140, yes I can carry on a conversation but I would be taking a lot of deep breaths, so it’s likely I am in zone 3 already.
First
Aww...aren't you a special little tiger? What do you want to be when you grow up?
Oof. Pushing for HR. Yuck.
"17..." not even a smile, just moved right on! 😂