How's it going mate? I usually do 2-3 sessions of zone 2 training (I'm in a base training phase to boost my riding fitness and endurance). I'm usually a higher cadence rider (i avg about 90rpm on the road) hence I'm wondering for Z2 training, what type of cadence should we generally try to ride in? Should we try and work our way up to a higher cadence Z2 training (as higher cadence would increase the HR generally) but as we get more fit on the bike, it also reduces the HR, OR do we just keep cadence low and maintain a lower HR just to keep within the Z2 Hr spectrum (like 78-81rpm)? Excellent video btw... cheers
@GMoneyLove Жыл бұрын
Well said. Too often people want to go hard because they feel like they are being lazy or aren't getting important fitness by staying in Z2. So wrong. They call it "base training" for a reason! No base, nothing else is going to work. Great advice for taking advantage of this kind of training using Zwift!
@SeeSmithTV Жыл бұрын
Spot on, George!
@syrus3k Жыл бұрын
I just use a custom workout zone 2, turn on erg mode and then watch some youtube
@smokie33 Жыл бұрын
Thank you so much. I'm new to zwift. I'm used to staying within zone 2 and 3 on the road. But I've had rides on zwift so far and I've gone over my max hrt rate. Thank you for showing me how to stay within my zone 2 watts and het rate.
@SeeSmithTV Жыл бұрын
Happy to help!
@ItsBugsy Жыл бұрын
Very helpful - FTP test helped to find my rough zones, then Zwift workouts / you can create customs workouts with ERG mode on for zone 2 - helps with peddling.
@SeeSmithTV Жыл бұрын
Agreed! I think riding with ERG mode on in zone 2 is a great way to practice getting used to ERG if someone is new to it as well.
@johnzanetti39906 ай бұрын
I use the colour graph ribbon along the bottom of the screen on free ride which shows you which zone you are in ie blue= zone2 I find it easier to maintain a steady pace
@Kevin-wj4mb Жыл бұрын
Thanks for the pace partner tip Calvin. Are you targeting 200W for your Z2? What % of ftp? I'm hoping to do blood lactate soon, but doing 67% of ftp in the meantime, and using the "conversation method" for what it's worth.
@SeeSmithTV Жыл бұрын
No problem, Kevin. Thanks for watching. I line it up with what trainerroad has prescribed for me that day. But in general they usually have me at around 60%-68% of FTP for Z2 rides.
@chrismadge7292 Жыл бұрын
If you drift out of your zone two ride for a short while you haven’t ruined the ride! Zone two is great, but sticking to very tight power bands isn’t the be all and end all. If the overall normalised power is zone two, that’s good enough. Do you stick to a rigid power band when you race? Probably not. One of the fundamentals of training is specificity, sticking to tight power bands isn’t specific.
@iancarson8614 Жыл бұрын
your looking at this from the wrong way. Z2 training is not about fat burning. Z2 is about improving the mitochondria, to process fat and especially lactate aerobically. Z2 is the range where the mitochondria are stressed optimally, and lactate is at or below LT1. fat loss is not the same as fat burning. carbs are chains of carbon, fats are chains of carbon. you will lose fat is your carbon intake is below your carbon (dioxide) output over a period of weeks. by riding at the upper end of Z2 over many months, your power at LT1 should rise, although all within the ceiling of your V02 max. even at sleep we burn 60% fats 40% carbs, so what happens when we pedal?
@SeeSmithTV Жыл бұрын
Thanks, Ian!
@iancarson8614 Жыл бұрын
@@SeeSmithTV hey calvin. i bought a blood lactate tester and started riding Z2 at LT1. its been a game changer for me. all my power below threshold has went up as well as duration. i would highly recommend it. my LT1 is actually tempo in terms of TR numbers. that's tight chain riding. my TR ftp is 290 and my blood lactate LT1 is 225. i do my endurance training from 210- 225. not easy but boy it does work.
@SeeSmithTV Жыл бұрын
@@iancarson8614 Now you are making me want to spend more money on cycling stuff, Ian lol. Which brand did you get? There's a few options after a quick glance on Amazon.
@iancarson8614 Жыл бұрын
@@SeeSmithTV lactate pro 2
@fdtlkj Жыл бұрын
Hey, I am new here with my Indoor trainer. Did an FTP test and got my Power zones, but when I am riding at Zone 2 in Watts my heartrate is much higher than it should be in zone 2. Where does it come from ( which system has a deficit) , and should I train with HR or Watts?
@SeeSmithTV Жыл бұрын
Was that your first FTP test ever? And how did you calculate your HR zones? The more zone 2 riding you do, the more efficient your aerobic system will become to riding in this zone. Your HR could be "high" for multiple reasons... check out the TrainerRoad podcast episode where Coach Chad and Co. talk in depth about the topic of the power zone/heart rate zone not matching. When it comes to Zone 2 rides, I use both my Power and HR, not one or the other.
@stuartfreedman6854 Жыл бұрын
But what if you are coming up on 70 yrs old with a max heartrate of150 or so. Zone two HR (bpm) for you is more like zone 3 for me because my max is so much lower... Should I just pace myself with power and ignore the heart zone? What do you think? Just stumbled on your channel btw and subscribed right away.
@SeeSmithTV Жыл бұрын
Hi Stuart, thanks for taking the time to watch. No, I wouldn't advise you to ignore your heart rate. As you mentioned, heart rate and power zones are different for each of us. Whatever your zone 2 is, I would focus on staying in that range. I stay in my zone 2 power and heart rate zones when I am doing Zone 2 rides. Hope this helps some.
@stuartfreedman6854 Жыл бұрын
@@SeeSmithTV When I am in Zone 2 power, my heart goes to it's Zone 3 I think that to keep my HR in my zone 2, I'd need to stay in power Zone 1. Comments?
@jamieokane9897 ай бұрын
@@stuartfreedman6854No don’t go to Z1. Remember all zones are ranges of watts and HR, e.g. I’m 59 & my Z2 is 127-144 watts (FTP from RAMP test @212W, I have a low , 44/46 resting so my HR zones are low Max is ~ 161bpm), you should be able to ride Z2 with a commensurateZ2 HR.
@brif56 Жыл бұрын
Hi, great content! What about erg mode? Would you stay out of it for zone 2 training?
@SeeSmithTV Жыл бұрын
Personally, I don't use ERG mode for Zone 2 riding. It's a power that I can hold without too much stress on the legs and also helps me practice my pedaling efficiency.
@kevinderung8524 Жыл бұрын
Somedays my Z2 workout doesn't go well and i can only manage about 30 mins...i set my ERG at 180 (FTP 280) but that ERG dont give any breaks...i like the robo rider option for those days
@SeeSmithTV Жыл бұрын
ERG mode can be absolutely brutal!
@FTWinnick10 ай бұрын
your FTP is too high if you're tapping out that early in a zone 2 ride