Zone 2 Training, Building Aerobic Capacity
11-05-07, 08:44 AM
#77
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11-05-07, 08:47 AM
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Sorry dude all I got right now is the introduction - it's online. The .ppt was pretty interesting, thanks. Guess I'll get the book. Sheesh!
He's calling the base period the LT focus - and in the sample week he's got a couple moderate days, but then two TT sessions and a higher intensity longer ride. That's the 'base'? It seems since zone 4 is the hot spot to gain aerobic fitness, that's the one you train in.
He's calling the base period the LT focus - and in the sample week he's got a couple moderate days, but then two TT sessions and a higher intensity longer ride. That's the 'base'? It seems since zone 4 is the hot spot to gain aerobic fitness, that's the one you train in.
11-05-07, 08:50 AM
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As Enthalpic (IIRC) pointed out, the number of check marks shown is intended to illustrate the relative impact of a given 'dose' (e.g., time) of training at a particular intensity. Any conclusions re. the optimal approach maximizing the total gain must also take into consideration the issue of just how much training at a particular intensity a given person can tolerate (which is where the 'sweet spot' concept stems from).
11-05-07, 09:28 AM
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We are all different. Ive tried handling my off-season training both ways and find that staying in zone 2-3 for every workout (ok most.. sometimes I break my training plan and hit it hard for a few miles during a ride) during this time peroid (Oct through Dec) gives me the biggest gain. I'm doing workout blocks of 9 days on 1 day off. Once I start doing the more intense workouts my monthly milage total will drop as I take more breaks (maybe 4 days on 1 day off).
Last year I raced myself back into shape after taking some 10 years off. This was with no base and being overweight by 20+ pounds. Because of this approach I need to slow down this winter and make my base level more efficient. If youre foundation is weak then the top end suffers. For most of us if we hit it hard all winter it will be impossible to get to the next level.
Last year I raced myself back into shape after taking some 10 years off. This was with no base and being overweight by 20+ pounds. Because of this approach I need to slow down this winter and make my base level more efficient. If youre foundation is weak then the top end suffers. For most of us if we hit it hard all winter it will be impossible to get to the next level.
11-05-07, 10:11 AM
#81
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11-05-07, 10:39 AM
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11-05-07, 11:44 AM
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11-05-07, 12:26 PM
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11-05-07, 01:19 PM
#85
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I have cut back on the intensity of my riding the last couple of weeks (I don't have a power meter, but it sure feels like "Zone 2" riding) but not the saddle time and the weight has been coming off pretty quickly now. I'm not all that hungry when I finish riding, I am eating less, and my recovery between rides is fine. About once a week I'll ramp it up a bit, but no more than that. It seems to be working for me, but my goals are a bit different than most of you.
11-05-07, 03:40 PM
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I'm looking to lose weight while minimizing power loss this winter. When my riding is more strenuous (higher "zones") I don't drop any weight. High intensity riding leaves me ravenous and I recover poorly between rides if I don't get enough to eat. For me to get better I now need to drop some weight.
I have cut back on the intensity of my riding the last couple of weeks (I don't have a power meter, but it sure feels like "Zone 2" riding) but not the saddle time and the weight has been coming off pretty quickly now. I'm not all that hungry when I finish riding, I am eating less, and my recovery between rides is fine. About once a week I'll ramp it up a bit, but no more than that. It seems to be working for me, but my goals are a bit different than most of you.
I have cut back on the intensity of my riding the last couple of weeks (I don't have a power meter, but it sure feels like "Zone 2" riding) but not the saddle time and the weight has been coming off pretty quickly now. I'm not all that hungry when I finish riding, I am eating less, and my recovery between rides is fine. About once a week I'll ramp it up a bit, but no more than that. It seems to be working for me, but my goals are a bit different than most of you.
If you're off any days during this week, zap me a pm -- the weather's been awesome and I'm riding 4-5 hours a day until the 12th in "zone 2" (mostly moderate with about 45 minutes of easy tempo in the middle to cure boredom). Todays ride brought me up towards Raiford, then through a forest over to Lake Butler, then home. Not sure where I'll go tomorrow, it really depends on the wind. I'll probably ride the Battle of Olustee on Thursday, which will be closer to 6 hours..
01-31-10, 04:32 AM
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Originally Posted by zimbo
You may not know this, but you have opened a can of worms. I don't think anyone would argue that there's no need for a solid aerobic base. The point of contention on this an other forums seems to be centered around this statement in the article: "Pushing yourself towards the red zone negates aerobic gains during long easy rides."
I don't see how that could be pysiologically possible. I can see the concern for burnout, I can buy into the need to do some long rides, but I don't see how occasionally dipping into the red zone during a long ride could "negate aerobic gains." Obviously if you're going so hard that you can't ride for more than an hour you're not likely to build an aerobic base. But saying that you can't mix some intervals into a long ride at the risk of "negating the aerobic gains" seems like a hilariously indefensible statement from a scientific, physiological standpoint.
--Steve
I don't see how that could be pysiologically possible. I can see the concern for burnout, I can buy into the need to do some long rides, but I don't see how occasionally dipping into the red zone during a long ride could "negate aerobic gains." Obviously if you're going so hard that you can't ride for more than an hour you're not likely to build an aerobic base. But saying that you can't mix some intervals into a long ride at the risk of "negating the aerobic gains" seems like a hilariously indefensible statement from a scientific, physiological standpoint.
--Steve
Also cardiac output=stroke volume * heart rate, where stroke volume is how much your heart can pump in one beat and as your heart rate goes up your hearts ability to fill with blood and pump goes down. Someone who has done intervals (hi-intensity) work all their life probably have developed thick cardiac walls thus making it harder for the left ventricle to stretch and fill with blood.
01-31-10, 07:26 AM
#88
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ooooh. this is an old one.
I can out sprint a bunch of people. But I have trouble talking in Z2/3. I think because I never truly worked on a proper base. I'm changing that this year. I've got a lot to say damnit!
I can out sprint a bunch of people. But I have trouble talking in Z2/3. I think because I never truly worked on a proper base. I'm changing that this year. I've got a lot to say damnit!
Last edited by slim_77; 01-31-10 at 07:39 AM.
01-31-10, 07:28 AM
#89
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It's old but still relevant.
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02-02-10, 06:36 AM
#90
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whenever this happens i'm reminded that this forum is less awful than it used to be
like sometimes i think its still just as bad bu i'm just impervious now, but then something like this gets bumped and i'm all - yeah it used to be so much more awful
like sometimes i think its still just as bad bu i'm just impervious now, but then something like this gets bumped and i'm all - yeah it used to be so much more awful
