I've heard Pogacars trainer say that any harder efforts should be done at the end of a zone 2 ride, as it takes the body a long time to get back into Z2, or perhaps just do them on separate rides altogether.
Yes he did recomend that . Interestingly Pogis new trainer he has been using this year has seemingly been a bit dismissive of San Milans z2 and has given Pogi much more higher intensity sessions . But who to believe and not sure if his new coach is trying to find ways to explain his amazing fitness this year 🤔. Zone 2 lower intensity training makes good sense to me
Zone 2 training or lower intensity rides I have found that my body is less inflamed the next day. I'm in my early 50s and the zone 2 talk in recent years has encouraged me to keep my heart rate lower below 150 or 140 depending on distance . Where I live there's a good few punchy hills to get up and down so going over 160 into 170s was normal every ride. I used to just go for it going up but now think I'm better off on most rides to go up hill slower and keep the HR lower .🙂
Hi! Yes, I think the fact that Zone 2 creates lower stress on the body is one of its main benefits. Anything higher does fatigue you more and takes longer to recover from.
I come from the era of no pain no gain so it's been difficult to slow things down . Got into mountain biking in my late 50s . I am 63 now . I overdid it on many occasions and new this from an inflamed body . In the past you suck it up and work through the discomfort . It's a revelation to me to say take a chill pill . I have a race next week and had my final race effort a couple weeks back . In my high desert location getting a consistent zone two for 2 hours and more is close to impossible . You get a punchy bill , a sand trap or wind in you face . I have to accept my rides are basically an 80/20 at best with 80 percent zone 2 . Zone 3 may pick up the majority of that 20 percent . I think I am still getting the benefit even with the fluctuation into zone 3. I base my ride on inflammation and lactate as you suggested and I definitely know what that feels like . So as long as I am not retaining inflammation and lactate on the ride and my recovery from the ride is short I think I am in good shape for these lower intensity benefits . Another thing I look at when I finish the ride is what level my heart rate is right after and how fast it comes down at rest
A bit like me really, I got back on a bike since childhood at 38yrs . And generally I always assumed to go flat out or save me self to go flat out on a hill climb I have used for 15yrs to gauge my fitness 😅 inflammation is an issue for me , and when it's bad my eyes puff up and stuff :). I purchased a Garmin watch only last year and as you say was surprised at how long my HR was elevated after a tough ride . The other thing that really caught my notice with the garmin is how alcohol also really messes up your heart rate for several hours after a few drinks , so that's also something i am now mindful of 🙂👍
@@Foxtrottangoabc I gave up alcohol some 30 years ago . I was 38 at the time and going through divorce. Best thing I ever did . Second best thing I changed my diet to fairly extreme compared to the average modern diet . The third best thing was picking up mountain biking . I picked up my first bike 20 years and became serious and got my first real bike 6 years ago . I pushed and pushed to get fit . I developed hives . I got a bit of chronic fatigue from what I believed was going to hard . You don't realize how symptoms from athletic inflammation can manifest and the importance of recovery . I have a race this Saturday and I have trained at a much easier pace . My overall body feels so much better . What opened my eyes was guys riding less than me were having better efforts and seemed to get stronger compared to me . I had a similar problem weight lifting when I was young . I had joint pain with that . I call my approach extreme health concienouse creating a overall stable health picture . I try to maximize what I was born with for the best possible life and health span . I don't have that high end athletic ability and I had to come to terms with that . I am mostly at the back third of my group in a cat 2 race who are mostly made up with lifelong cyclist and I accept that. It's not easy as I am competitive but I realized I was doing more harm than good with training . Acceptance was very important to my mindset . If not I may have given up as I had no chance at competing with the top dogs but that's ok
According to experts in physiology, you should stick to it, otherwise you engage fast twitch muscle cells. Logic indicates this wouldn’t be a problem if you do it after your trained the Z2 though
Nice views! I’ve recently heard that if you go for long walks, it’s more effort for your body if you stop occasionally. Apparently if you keep going your heart/muscles etc. get more efficient, once in a rhythm, so you don’t have to work as hard. Therefore, they were advising to stop occasionally. Would that work for cycling too, do you think?
I've heard Pogacars trainer say that any harder efforts should be done at the end of a zone 2 ride, as it takes the body a long time to get back into Z2, or perhaps just do them on separate rides altogether.
Yes, good advice!
Yes he did recomend that . Interestingly Pogis new trainer he has been using this year has seemingly been a bit dismissive of San Milans z2 and has given Pogi much more higher intensity sessions . But who to believe and not sure if his new coach is trying to find ways to explain his amazing fitness this year 🤔. Zone 2 lower intensity training makes good sense to me
Zone 2 training or lower intensity rides I have found that my body is less inflamed the next day. I'm in my early 50s and the zone 2 talk in recent years has encouraged me to keep my heart rate lower below 150 or 140 depending on distance . Where I live there's a good few punchy hills to get up and down so going over 160 into 170s was normal every ride. I used to just go for it going up but now think I'm better off on most rides to go up hill slower and keep the HR lower .🙂
Hi! Yes, I think the fact that Zone 2 creates lower stress on the body is one of its main benefits. Anything higher does fatigue you more and takes longer to recover from.
I come from the era of no pain no gain so it's been difficult to slow things down . Got into mountain biking in my late 50s . I am 63 now . I overdid it on many occasions and new this from an inflamed body . In the past you suck it up and work through the discomfort . It's a revelation to me to say take a chill pill . I have a race next week and had my final race effort a couple weeks back . In my high desert location getting a consistent zone two for 2 hours and more is close to impossible . You get a punchy bill , a sand trap or wind in you face . I have to accept my rides are basically an 80/20 at best with 80 percent zone 2 . Zone 3 may pick up the majority of that 20 percent . I think I am still getting the benefit even with the fluctuation into zone 3. I base my ride on inflammation and lactate as you suggested and I definitely know what that feels like . So as long as I am not retaining inflammation and lactate on the ride and my recovery from the ride is short I think I am in good shape for these lower intensity benefits . Another thing I look at when I finish the ride is what level my heart rate is right after and how fast it comes down at rest
Sounds like a good plan! Yes in reality it’s very hard to stay in Zone 2 with hills etc but if you have good recovery it’s all good miles in the bank.
A bit like me really, I got back on a bike since childhood at 38yrs . And generally I always assumed to go flat out or save me self to go flat out on a hill climb I have used for 15yrs to gauge my fitness 😅 inflammation is an issue for me , and when it's bad my eyes puff up and stuff :). I purchased a Garmin watch only last year and as you say was surprised at how long my HR was elevated after a tough ride . The other thing that really caught my notice with the garmin is how alcohol also really messes up your heart rate for several hours after a few drinks , so that's also something i am now mindful of 🙂👍
@@Foxtrottangoabc I gave up alcohol some 30 years ago . I was 38 at the time and going through divorce. Best thing I ever did . Second best thing I changed my diet to fairly extreme compared to the average modern diet . The third best thing was picking up mountain biking . I picked up my first bike 20 years and became serious and got my first real bike 6 years ago . I pushed and pushed to get fit . I developed hives . I got a bit of chronic fatigue from what I believed was going to hard . You don't realize how symptoms from athletic inflammation can manifest and the importance of recovery . I have a race this Saturday and I have trained at a much easier pace . My overall body feels so much better . What opened my eyes was guys riding less than me were having better efforts and seemed to get stronger compared to me . I had a similar problem weight lifting when I was young . I had joint pain with that .
I call my approach extreme health concienouse creating a overall stable health picture . I try to maximize what I was born with for the best possible life and health span . I don't have that high end athletic ability and I had to come to terms with that . I am mostly at the back third of my group in a cat 2 race who are mostly made up with lifelong cyclist and I accept that. It's not easy as I am competitive but I realized I was doing more harm than good with training . Acceptance was very important to my mindset . If not I may have given up as I had no chance at competing with the top dogs but that's ok
What I really find tricky about staying in Z2 outdoors is to hold back when feeling good, it’s too easy to find myself pushing hard by default!
It is… I had that today. But I’m planning a video discussing if it’s really that bad not to stick to Z2!?
According to experts in physiology, you should stick to it, otherwise you engage fast twitch muscle cells. Logic indicates this wouldn’t be a problem if you do it after your trained the Z2 though
I have to ride my trainer to do zone 2 training. I live on a mountainous island.
It’s much easier on the trainer but I find it harder to do more than 1-2 hrs on mine!
Nice views! I’ve recently heard that if you go for long walks, it’s more effort for your body if you stop occasionally. Apparently if you keep going your heart/muscles etc. get more efficient, once in a rhythm, so you don’t have to work as hard. Therefore, they were advising to stop occasionally. Would that work for cycling too, do you think?
I don't think so. The idea is to fatigue your slow twitch fibers which is best done with long sustained rides!
Are you zone 2 on Saturday mornings?
🤣 No just above it! 🥵