Originally Posted by
no sweat
So many numbers... so much necessary information missing!
Do a three hour ride that's mostly at the higher end of Z2, see how you feel at the end of it, both on the ride and during the first couple of hours after you quit. High HR relative to PE&speed at the end of the ride, high HR after the ride indicate need for more base work (imo). Seeing (near) normal Z2 speeds/PE/HR at end of ride and HR within 10 bpm of resting 2 hours after means you've got nice base fitness.
Copy and paste from WKO makes it easy to have too many numbers!
I did a 3 hour ride yesterday alone. I went harder than you suggested, but maybe it tells a little of the story. I averaged 7W above the top of Z2 for the ride and did plenty hard efforts along the way on hills and some fast flat sections. I did plenty of time staying in Z2 for extended periods as well. I intentionally didn't each much, so I was tired at the end but otherwise felt fine. Taking just the middle 45 miles (no warm up or cool down) the Pw:HR was -0.07%, but that could be worthless since I spent half my time in zones 3-7 (power), or 38% based on HR.
I feel like this likely is telling my I have a decent base. But I find that hard to believe considering the time I took off over the last few months with mostly sporadic riding.