Zon training - precentages and time
10-07-08, 06:15 PM
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Zon training - precentages and time
I posted this in the nutrition and training forum but it does not seem to be a terribly active place so I thought I would post this here too. Thanks in advance for the help.
Good well fitted bike: Check
Cyclops Fluid Trainer: Check
Computer with HRM, rear wheel speed, and cadence: Check
A way to track my progress (GTC): Check
I have all the gear, now I need a plan and to know how to implement it.
Stats:
Age: 38
Weight: 255
Resting Heart Rate: 55
Doing the math I should be:
Max: 182
Where I get messed up is the zones:
- how to calculate them (seen a few % rates).
- how to implement them (insert them into a 30, 60, or 90 minute session on the trainer).
I imagine one would do x minutes at zone1, then x minutes at zone2, etc. I have absolutely no idea how many minutes at what zone, etc for a given work out duration.
My goals are to plow off the weight. I have my rig setup in the living room and an extremely supportive wife - I have everything I need except the knowledge.
I anticipate spending an hour a day on the trainer, sometimes more, sometimes less.
Please help.
Good well fitted bike: Check
Cyclops Fluid Trainer: Check
Computer with HRM, rear wheel speed, and cadence: Check
A way to track my progress (GTC): Check
I have all the gear, now I need a plan and to know how to implement it.
Stats:
Age: 38
Weight: 255
Resting Heart Rate: 55
Doing the math I should be:
Max: 182
Where I get messed up is the zones:
- how to calculate them (seen a few % rates).
- how to implement them (insert them into a 30, 60, or 90 minute session on the trainer).
I imagine one would do x minutes at zone1, then x minutes at zone2, etc. I have absolutely no idea how many minutes at what zone, etc for a given work out duration.
My goals are to plow off the weight. I have my rig setup in the living room and an extremely supportive wife - I have everything I need except the knowledge.
I anticipate spending an hour a day on the trainer, sometimes more, sometimes less.
Please help.
10-07-08, 07:20 PM
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Simplified:
In a 3 zone system zone 1 is for fat burning (the effort at which the body is most efficiently burning fat): approx. 50-65% of your max heart rate. You want to do that for long periods (1-4 hours, say) as frequently as possible. It shouldn't be exhausting you so you shouldn't need long recovery periods. Don't worry about anything else just yet. Once you've dropped some pounds (your stated goal) you can think more about Zone 2 (maybe some interval work).
In a 3 zone system zone 1 is for fat burning (the effort at which the body is most efficiently burning fat): approx. 50-65% of your max heart rate. You want to do that for long periods (1-4 hours, say) as frequently as possible. It shouldn't be exhausting you so you shouldn't need long recovery periods. Don't worry about anything else just yet. Once you've dropped some pounds (your stated goal) you can think more about Zone 2 (maybe some interval work).
10-07-08, 08:08 PM
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If your goal is weight loss...and, you may already be doing this. Put equal/greater effort into your eating and nutrition. Take out the empty calories. Eat a high quality, nutritious diet. Do not use your time on the bike and trainger as a means to eat whatever you want. Myfooddiary.com is a great tool to educate yourself the nutrition value of what you are eating, educating yourself on quality food intake and then moving to a better diet. Proper diet and exercise - you will achieve your weight goals. All the best to you.
10-07-08, 09:47 PM
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If your goal is weight loss...and, you may already be doing this. Put equal/greater effort into your eating and nutrition. Take out the empty calories. Eat a high quality, nutritious diet. Do not use your time on the bike and trainger as a means to eat whatever you want. Myfooddiary.com is a great tool to educate yourself the nutrition value of what you are eating, educating yourself on quality food intake and then moving to a better diet. Proper diet and exercise - you will achieve your weight goals. All the best to you.
I'm a self-admitted lard-***** and I find if I'm doing long or intense rides, I can't lose weight. But if I'm calorie cutting and just doing moderate short rides (60-90 minutes max, zone 1-2) and mix up some weights and cross training, it comes off.
BTW -- good luck, a few years ago I took off 60lbs that I put on when I went back to school at 30 and I feel great.
