Zwift Chat

[JuhaL]

My plans today is 2-2,5hr Z2 ride with erg-mode, probably with fan flats as well.

 

[Norry1]

When I am trying to be super-disciplined, I ride with this screen up on my Garmin. It shows Time in Zone for each Power Zone.

 

[alex_cycles]

When I am trying to be super-disciplined, I ride with this screen up on my Garmin. It shows Time in Zone for each Power Zone.

View attachment 751779

Is that a zone 0 workout?

That's a good idea. I might make that screen for my training profile.

 

[Whorty]

I have a feeling that too many riders ruins their Z2 session doing too many too hard intervals in that session only because Z2 training session can feel boring. I would say full Z2 session can be hard only your head than legs because those sessions are long. But it’s worth be patient.

Unfortunately true
@Norry1 in my defence, I start at Z2 but then other riders unwittingly 'race' me so I have to beat them

 

[bridgy]

The blue graph. I averaged 170 watts over the 100 minutes which is in my blue zone. Some of the ride was yellow and green when going up a little climb. With an FTP of about 225 (2.7 w/kg) then 170 is about 2.1 w/kg. My ave HR was 123 (I max at 170 ish when racing).

Yep, the hills I pushed a little harder but this used to be fine when fit. I wasn't aiming to stick to Z2 but was looking for an average of Z2, although my overall aim was simply to last 2 hours. I failed haha I've never been able to just stay at a constant power, too boring, so I do try to mix it up a bit even on longer rides.

I don't think my power went above C cat numbers though, always within 3.2 w/kg (I can't push any harder at the moment)

I think you were going a bit harder than Z2 ride there. Z2 is usually defined as around 55-75% of FTP or 60-70% of max HR, so you're just over the higher end of that as an average.

Either way, the watts/HR is just a guide - the best thing to use is your perceived effort as your HR and watts can vary day by day to some extent. One of the key benefits of Z2 training is you can fit in larger volumes without getting particularly fatigued, so if you're going too hard and getting fatigued early it kind of misses the point.

Also, putting in harder efforts on hills during a "Z2 ride" will negate the benefits of Z2 training - you'll push your body into a different form of energy production and it will stay at this for ages even if you then reduce your power again, so as well as getting fatigued quicker, you're not actually getting the training benefits of Z2. Doing a mix of harder and easier efforts to get an average of Z2 watts isn't how it works - it should be constantly in Z2. If you want to do some harder efforts it's best to do them after your block of Z2 training, not before or during.

 

[Whorty]

I think you were going a bit harder than Z2 ride there. Z2 is usually defined as around 55-75% of FTP or 60-70% of max HR, so you're just over the higher end of that as an average.

Either way, the watts/HR is just a guide - the best thing to use is your perceived effort as your HR and watts can vary day by day to some extent. One of the key benefits of Z2 training is you can fit in larger volumes without getting particularly fatigued, so if you're going too hard and getting fatigued early it kind of misses the point.

Also, putting in harder efforts on hills during a "Z2 ride" will negate the benefits of Z2 training - you'll push your body into a different form of energy production and it will stay at this for ages even if you then reduce your power again, so as well as getting fatigued quicker, you're not actually getting the training benefits of Z2. Doing a mix of harder and easier efforts to get an average of Z2 watts isn't how it works - it should be constantly in Z2. If you want to do some harder efforts it's best to do them after your block of Z2 training, not before or during.

Good point.
My main aim though wasn't a 'pure' Z2 ride, it was trying to stay on the bike for 2 hours (which I failed). The little kicks etc were to try and keep me more interested as I get bored just turning the pedals and not feeling tired. My secondary objective was to average around 170 watts - I hit this bit failed on time on bike by 20 minutes.
This is what I was doing previously to get up to 5 hours on the bike, knowing that when I'm outside the hills are never going to be Z2 so I work on the trainer the same as I know I would have to outside. May not be perfect training but it works for me mentally to keep me engaged.
I now at least have a target when I next try a longer ride - over 100 minutes and 170 watts

 

[Legs]

I could manage 88W on the road

Good point.
My main aim though wasn't a 'pure' Z2 ride, it was trying to stay on the bike for 2 hours (which I failed). The little kicks etc were to try and keep me more interested as I get bored just turning the pedals and not feeling tired. My secondary objective was to average around 170 watts - I hit this bit failed on time on bike by 20 minutes.
This is what I was doing previously to get up to 5 hours on the bike, knowing that when I'm outside the hills are never going to be Z2 so I work on the trainer the same as I know I would have to outside. May not be perfect training but it works for me mentally to keep me engaged.
I now at least have a target when I next try a longer ride - over 100 minutes and 170 watts

Whack on a workout in erg mode and put a fillum on the screen.

 

[Whorty]

I could manage 88W on the road


Whack on a workout in erg mode and put a fillum on the screen.

88 watts up hill? Some of the hills around here, even in the lowest gear (34:34) I have to push 300 watts just to keep the pedals moving

 

[alex_cycles]

88 watts up hill? Some of the hills around here, even in the lowest gear (34:34) I have to push 300 watts just to keep the pedals moving

Yeah that wouldn't work on a steep hill unless you have HUGE sprockets

 

[CXRAndy]

Z2 training is a physical adaptation to develop more microchondria. Like Paul says, if you push above the Z2 threshold, it can take a very long time to come back into it, despite riding at a low level of intensity. That's why I like erg Z2 or social rides with a barrier to hold me back.

 

[CXRAndy]

88 watts up hill? Some of the hills around here, even in the lowest gear (34:34) I have to push 300 watts just to keep the pedals moving

That's why I went triple crankset and dinner plate cassette for touring. You can literally spin up gradients and remain in Z2. I found this setup beneficial on mountain climbs, I would drop into the easiest gearing, start to eat something, drink and begin recovering whilst still making forward progress.

 

[Legs]

88 watts up hill? Some of the hills around here, even in the lowest gear (34:34) I have to push 300 watts just to keep the pedals moving

Haha, I was going to write something like 'I could manage 88W on a flat road on a pootling ride, but it would destroy me mentally to ride that slowly on the turbo', but thought I'd deleted it.

 

[Whorty]

@13 rider @steverob - I'm signed up tonight in same pen as you guys. My companion app plays up in races at the moment so I can't message. I can read messages sent to me. I'm hoping as it's a flat ish course I can hang on for at least the first half of the race - I may go rogue to chase a break if someone goes off the front as a kamikaze effort I don't expect to be there at the end of the race but if I am, I'll see what my sprint is like these days.

Catch you on the start line.

 

[13 rider]

Field doesn't look super strong ,if your there at the end I'm happy to lead you out as my short stint isn't up to much as will be going for 500mts ish. Again a big Fondre entry but they don't seem to work as a team but worth keeping an eye on

 

[13 rider]

I was unsure as to which pen to entry as my racing score is 342 so a good result will probably get me promoted ,but I saw you win the pen and thought it would be nice to have company and in a flatter race as a lightweight I struggle to hold much stronger riders wheels