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Old 11-25-09, 01:34 PM   #1
kukusz
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Zone 2 Endurance Rides

Can anyone point me to some literature, post, or something that shows how long a Z2 ride should be before you see any benefit? I have a triathlon buddy that wants to do Z2, but only has 1 hour chunks commuting to and from work. I told him to check whether Z2 with that little time (2 hours, but 2-a-day) makes sense. My gut feeling (not based on anything other than what I believe I've heard) is that Z2 for 2 hours a day is not worth it, and certainly not if broken up into 1 hour chunks separated by the work day. I told him to SST during his commute and save the Z2 stuff for long weekend rides. Good advice?
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Old 11-25-09, 01:52 PM   #2
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I wouldn't do or recommend short z2 rides. But the science says they do something. This author compared three 40min z2 workouts per week with three 10x2min interval workouts per week and both conditions improved FTP (ok CP) with no significant difference between groups.

Effects of continuous and interval training on the parameters of the power-endurance time relationship for high-intensity exercise.
http://www.ncbi.nlm.nih.gov/pubmed/3...&ordinalpos=13
Training resulted in significant (P less than 0.01) increases in theta f for both CE [27 +/- 3 W (13.4%) increase] and IE [33 +/- 5 W (15.0%) increase], with no difference between groups. Increases in theta f were not dependent upon improvements in VO2peak. W' was not changed significantly in either group after training. However, a significant negative correlation between the training-induced changes in theta f and W' (R = 0.76; P less than 0.01) was obtained. The minimum intensity threshold for exercise training necessary to elicit increases in theta f has yet to be identified, but is at least as low as 50% of VO2peak.

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Old 11-25-09, 02:01 PM   #3
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I did them last year during my weight loss and came out of it surprisingly strong with only ~50-60 minute rides. My goal was weight loss, not FTP through Z2, but it was a nice side-benefit. My FTP had gone up slightly, but after only two weeks of SST, the gain was like 10 or 15W FTP, which I guess was just me getting my legs back under me.
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Old 11-25-09, 04:15 PM   #4
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a great question. if this schedule beats you up enough to prevent you from doing workouts that are "really" beneficial (based on your specific goals) then I'd not follow this schedule.

sometimes you gotta work with what you got, though.

If given this scheduling conflict, I'd probably do 40' sst on one end of the commute and 60' low z2 on the other end as opposed to mid z2 both ways.
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Old 11-25-09, 09:48 PM   #5
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His goal is an Ironman distance in September. He has done one before, so it's not like he's just pulling this out of his butt. He was just hoping to get some advice on how to structure his time, and this is good. Thanks for the tips, I like the idea of proposing doing the SST on one leg of the commute. At the end of the day, I told him his long weekend rides are a must and those can be the main Z2 workout, with some thrown in throughout the week with SST to bump the FTP up. Good advice, thanks guys.
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Old 11-26-09, 07:58 AM   #6
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Originally Posted by kukusz View Post
His goal is an Ironman distance in September. He has done one before, so it's not like he's just pulling this out of his butt. He was just hoping to get some advice on how to structure his time, and this is good. Thanks for the tips, I like the idea of proposing doing the SST on one leg of the commute. At the end of the day, I told him his long weekend rides are a must and those can be the main Z2 workout, with some thrown in throughout the week with SST to bump the FTP up. Good advice, thanks guys.
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