Training & Nutrition - "Zone 1-2" Rides
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02-21-09, 07:54 PM
This question is for those of you who use Joe Friel's book(s) as a guide for training. Many base period rides are in Zone 1-2. Being a classic overachiever, I tend to shoot for the middle/high end of Zone 2 for these rides except for my easy weeks. My only concern is, is it important to hit Zone 1 for extended periods, or is it alright to stay in Zone 2?
02-22-09, 07:31 AM
Depends what you want to do. To answer your question, yes. Generally though, Z1 is for active recovery; Z2 & 3 are at endurance pace. Traditional base is typically high Z2-3.
Most racers have adopted SST training into their base periods, or Sweet Spot Training: it's high Z3 and low Z4. Do a search and you'll find a ton of variations in the racing forum
If you are not racing, the traditional base period is great for recreational rides etc.
02-22-09, 03:00 PM
Friel has actually modified his recommendations since the printing of the book. He said something about "noodling around" in zone 1 not being effective use of valuable training time. It seams his more recent recommendation focuses a good amount of time at Aerobic Threshold (AeT) which he calculates at 20 beats below Anaerobic Threshold (AnT). I think for most people that puts you 1-3 beats from the top end of zone-2.
Article On Aet (http://trainingbible.com/pdf/Determining_Aerobic_Threshold.pdf)
Base Training Article- Friels Blog (http://www2.trainingbible.com/joesblog/2008/12/simplified-base-bicycle-training.html)
02-22-09, 08:01 PM
Thanks. I do race time trials, but none long enough that would require a serious base period. However I am interested in fast centuries and metrics, so that requires a reasonable amount of aerobic conditioning.
What you describe as AeT is just about where I tend to be for my "Zone 1-2" days, so I'll have a look at it.
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