What To Do About 'Intensity Creep' During Zone 2 Rides

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// Key topics in this episode:
00:00 - Intro
02:25 - Setting Zone 2 training intensities
07:17 - Factors affecting heart rate
10:00 - Honesty of RPE values
13:20 - Defining the work of the day
15:18 - What is aerobic decoupling?
17:50 - Training beyond Zone 2
// GUEST
Renee Eastman is a CTS Premier Level Coach and has been coaching with the company for more than 20 years. She has been a professional bike fitter for 15 years and was one of the first fitters to use the Retül bike fit system. She has a master's degree in exercise science, has worked for USA Cycling, and is a 6-time Masters National Champion.
// LINKS
Renee Eastman bio: trainright.com/coaches/renee-...
Instagram: renee.eastm...
// HOST
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
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Опубликовано:

30 июн 2024

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Комментарии : 18

@gerrysecure5874 Месяц назад

Don't overthink it. Zone 2 is a metabolic thing. As long as your breathing is fine keep the power and ignore low z3 HR. However keeping low HR has a value in itself (low stress, increased stroke volume). Decide what you want, or just toggle between the two. On my shorter rides I allow the HR to drift into 3, on the longer rides I start lower HR and see no drift big enough to go out of z2 into z3.

@beesplaining1882 16 дней назад

Good advice. Thanks.

@richardmiddleton7770 Месяц назад

FWIW HR will drift up when you start eating and when you start to dehydrate. Also I find as my glycogen stores deplete my HR actually goes DOWN, this also happens at night based on my Oura ring if I go low carb/keto, my resting HR will drop 3-6 beats and also my 'readiness' score improves! For this reason I've switched to eating more carbs in the morning and less in the evening.

@SteakandChains Месяц назад

Most people can’t even tell when they’ve properly wiped their own butts. Never mind determine how much exertion they are doing. I like the idea of keeping a consistent power because everything from poor sleep, or some sort of sickness to everything you guys mentioned can fluctuate, breathing, and heart rate. Great episode!

@250txc Месяц назад

11:00 -- Heart rates always worked as the only true indication of how hard my body is actually working. The heart is the machine providing the actual energy you are using. The brain in this case is only along for the ride.

@cracked229 29 дней назад

Heart rate is influenced by numerous factors other than "effort" such as temperature/humidity, nutrition/hydration, sleep/fatigue, stress/overall health, excitement/anxiety. RPE remains king.

@cheenangng4050 Месяц назад

I have a lot of respect for American sports capability, I really do…every time u search for marathon training or any other endurance sports, Americans RU-vidrs are very generous with their information sharing. But when u watch any endurance event, like marathon or triathlon, u don’t see many an American winning them.Honestly I start to doubt if all these information is useful….dont get me wrong, I am asking this very objectively…

@swites 10 дней назад

Winter here and my ftp has gone down 20 odd watts. Good example as 210w is my theoretical Z2 limit at current ftp. However ~190w is more accurate for me because this is the level my HR starts "lifting off" towards 75% of maxHR definitely in Z3 zone. My HR is very stable around that 180w level but hit ~190/200 (can't pinpoint exactly) and it starts racing away even though I don't feel any increase in perceived effort.

@marcelsow5817 Месяц назад

HR is so volatile. Changing cadence by 10 rpm changes mine by 5 bpm. Going out of the saddle changes HR. Going into an aero poistion changes HR when upper body starts to fatigue. Riding outside increases HR b/c of external stress factors like, cars, dogs, cross winds.

@blaquaman1739 Месяц назад

I have zone princess Zone janitor Zone spinner dolphin Zone Batman Zone Marvin the Martian

@billc4833 10 дней назад

What about the Talk Test for determining zone 2?

@johnpersona638 Месяц назад

First

@jimwing.2178 Месяц назад

Aww...aren't you a special little tiger? What do you want to be when you grow up?

@PepeDalinShow Месяц назад

The problem with RPE is that our ego clouds our judgement and we want to think that we are stronger than what we really are. I put my RPE ratings on my every ride on Strava and tbh it somewhat feels like a guessing game. So RPE is VERY unreliable.

@cyberx7098 Месяц назад

I've found the best way to stay consistently in Zone 2 when training is by using an Apple Watch which displays exactly what Zone I am in while cycling. The watch accurately knows what my 5 Zones are from all my history of past workouts and it will automatically adjust my Zones up/down depending on my current fitness level. All you need to do is enable Zones on your watch and then swipe up/down after you start your cycling activity on the watch. It works perfectly and it is easy to just glance at the watch screen while working out since it always displays your current Zone.

@Phat-rj3jo Месяц назад

For me my AWU has my zones a full zone above what my Garmin shows me. For example on my Apple Watch my zone 2 is ~130-140, but on my Garmin it’s ~118-128. If I use RPE in combination, the Garmin is more accurate because at HR of 130~140, yes I can carry on a conversation but I would be taking a lot of deep breaths, so it’s likely I am in zone 3 already.

@richardmiddleton7770 Месяц назад

"17..." not even a smile, just moved right on! 😂