How Fit Did I Get Doing Zone 2?

The Nugget

Zone 2 training had a significant impact on fitness improvement, demonstrating that extended low-intensity rides can enhance performance without hard efforts.
Contrary to popular belief, you don't need to train hard all the time to get fitter; consistency and duration matter more.

Make it stick

🚴‍♂️ Zone 2 training focuses on maintaining a steady intensity, typically where 20-30% of training is in Zone 1/Recovery.
📈 A 15% increase in lactate threshold indicated substantial adaptation, showing visible improvements in fitness levels just after six weeks.
🏋️‍♀️ To measure progress, tests included a step test and a ramp test, both assessing heart rate and power output to gauge fitness progress.
⏳ Duration over intensity: Training longer at lower intensity yields better results in certain adaptations rather than high-intensity efforts.

The focus of Zone 2 training is to maintain a heart rate of 150-155 beats per minute, allowing riders to train longer without excessive fatigue.
Indoor training was preferred for sticking to Zone 2 as outdoor rides often push into higher zones, particularly on inclines.
Notable feedback from Coach Lawrence revealed that 50% of training was indeed in Zone 2, assuring the effectiveness of the program.

The results from the step test indicated better metabolic control with a flatter blood lactate curve, meaning improved endurance.
Lactate threshold increased from 140 Watts to 160 Watts, showcasing enhanced performance capabilities within Zone 2.
Maximal oxygen uptake, measured in the ramp test, also improved, although it was relatively modest compared to lactate threshold improvements.

Training adaptations can happen quickly, particularly in individuals with prior fitness levels, as the body “remembers” its previous conditioning.
Maintaining a balance of long rides combined with interval training can optimize further fitness gains.
For continued improvement, there’s a need to add high-intensity efforts or extend training duration beyond 9 hours a week to maximize outputs.

"It’s about the duration not the intensity; riding easier for longer can lead to more significant adaptations."
"Zone 2 training really works; it’s amazing how significant the improvements can be from simply riding at a steady pace."
"The body doesn’t function distinctly at zones; it’s more of a transition and small deviations aren’t concerning."
"You don’t need to go full gas all the time to get fitter; consistency, even at lower intensities, can yield great results."
"It felt like I’ve just been riding, not really training. It’s a strange position to be in, but I’m feeling positive."

This summary contains AI-generated information and may have important inaccuracies or omissions.