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