Going Slow to Go Fast: Part 1
Low and slow, racking up the time in Zone 2.
Cycling is a physically(and mentally!) demanding sport requiring a well-rounded training program to succeed. Often when talking about demands we jump to thoughts of intervals and high-intensity efforts. While high-intensity training is important for building strength and power, it is also important to incorporate low-moderate intensity training into your routine. This is especially important in the "off-season" and base phases as we look to establish our aerobic base to later layer on higher intensities.
Known as “Zone 2” training, base training/miles, endurance miles, or if you look at the running world as LSD (Long Slow Distance...) this type of training can provide a range of benefits for cyclists, from improving endurance and building a strong cardiovascular system to increasing fat burning and aiding recovery. Zone 2 training involves cycling at a low-moderate intensity for longer periods of time, typically in the range of 55-75% of FTP, or 60-75% of your maximum heart rate. In this post, we’ll explore the top reasons why zone 2 training is an essential part of any sound training program.
Improving Endurance:
This type of training helps improve endurance by strengthening the slow-twitch muscle fibers that are primarily responsible for sustaining long-duration effort. On a cellular level, you will also increase the amount and function of your mitochondria, which are the energy producing structures within your cells. This will lead to increased endurance and the ability to sustain a higher workload for longer periods of time, which will prove beneficial in both long events and high intensity efforts when it is time for that.
Building a Strong Cardiovascular System:
Zone 2 training places a focus on consistent, steady-state effort, which is ideal for improving cardiovascular health. By training at a low-moderate intensity, you can work on developing a strong, efficient heart, lungs and blood vessels, which work together to deliver oxygen and nutrients to your muscles. Over time, this training will help increase your cardiovascular capacity and reduce your heart rate, which are key indicators of improved cardiovascular health. Ultimately this helps increase our efficiency.
Increasing Fat Burning:
Zone 2 training is sometimes referred to as “fat burning” because it's an intensity at which your body primarily uses fat as its fuel source. By spending time training at a low-moderate intensity, you can increase the amount of fat your body burns for energy. This is especially beneficial for cyclists who may want to shed some extra pounds to improve their overall performance via power/weight ratio. Even if weight is not a concern or goal by increasing our bodies' ability to burn fat efficiently first we can save our limited glycogen stores(carbs) for the hard efforts.
Preventing Injury from High-Intensity Training:
High-intensity training is an important part of any cyclist’s training program, but it can also increase the risk of injury, or burnout. This type of training can also help improve your posture, balance, and movement proficiency through pedal and cadence drills, which can reduce the risk of overuse injuries, such as tendonitis. These types of drills and form work are not possible when we are so focused on just getting through the hard interval. Sometimes we need to slow down to go faster later.
Providing Active Recovery During Hard Training Blocks:
During hard training blocks, finding the time to fit in recovery workouts while attempting to carry high volume can be challenging. Zone 2 training provides a solution by allowing you to continue training and make progress while also giving your body the opportunity to recover from previous hard efforts. This can help prevent the erosion of your base during periods of high-intensity focus, for example, race season. Additionally, by training at a low-moderate intensity, you can provide your muscles with active recovery by flushing out metabolic waste helping you feel ready for the next hard session.
In conclusion, zone 2 training is an essential tool for any cyclist looking to improve their performance, health, and longevity in the sport. Whether you are a seasoned pro or a beginner, incorporating this type of training into your routine will help you achieve your goals and reach new heights in your cycling journey. So, make sure to incorporate zone 2 training into your training schedule. And of course, if you want some help in figuring out how to fit it into your training reach out! Keep your eyes out for more about zone 2 training over the coming weeks.