What cyclists need to know about zone 2 training

Recently GCN’s very own Manon Lloyd decided to embark on a six-week block of training that consisted of only riding in zone 2. There has been a lot of hype around low moderate intensity aerobic training with it reportedly offering big performance gains. After a period that had seen Manon riding less than she would like, she decided to put these claims to the test but what did this six-week block teach her?

• Read more: Zone 2 training: Magical formula or waste of time?

Get used to riding with data before starting specific training

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As a pro Manon could ride pretty much to feel, but after some time away from the bike this skill took a little while to return

The first thing that came as a surprise to Manon was just how difficult it was to hold a target power or heart rate consistently, especially in the first week or so of the training block. Back when she was a pro, Manon could ride to a target power without really needing to look at her power meter at all. However, after some time away from training this skill had become a little rusty. Although she had no problem riding to power whilst looking at the data, as soon as she looked away her power would creep away from the target effort of the session. Manon reflects that if she were doing this again she'd start riding with an eye on the data and notice how it feels so she's better prepared ahead of a structured training block.

Zone 2 rides need careful route planning

Anyone who has spent any time training in zone 2 will know that as soon as the road turns upwards it can be incredibly difficult to remain within the zone. Therefore any zone 2 rides should try and take in as few hills as possible or at least use the shallowest gradient climbs available. There is no magic solution to this other than spending some time creating routes that suit the training you have. If you live somewhere incredibly hilly where finding a one or two-hour loop without any steep or long climbs is unavoidable, the indoor trainer can be the perfect solution.

• Read more: 8 Strava features everyone should know about

Zone 2 is all about being smooth and efficient

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Zone 2 rides are all about making sure that you ride consistently in the zone without too much free wheeling or surging

Manon found it very easy to find herself surging up and above zone 2, even when not riding up a hill. Pulling away at traffic lights, sprinting to make the traffic lights and just pushing on over the top of a little rise can all take you beyond the zone. To get the most out of zone 2 training rides it is best to look as far ahead as possible and plan ahead so that you can continue to ride at your target effort without needing to freewheel or surge too often. As a result zone 2 rides can help you become a more efficient rider as well as developing a smoother riding style. These are things that will benefit you when the time does come to jump on the pedals.

If you can’t breathe through your nose you aren’t in zone 2

This is something you might have heard Si Richardson talking about in other zone 2 videos. It's a good gauge and will help you avoid staring at your head unit for the whole ride. Zone 2 is not supposed to be intense and certainly should not have you gasping for air. As it sits at a relatively low heart rate you should be able to breathe deeply through your nose and still get all the oxygen you need.

• Read more: Endurance Training: Zone 2 mistakes, and how to avoid them

Setting power alerts can be really useful

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Setting an alert on your head unit can keep you from wandering away from your target intensity

This is especially useful if you are planning on heading out for a ride in zone 2 as it once again keeps you away from focussing too much on your head unit. Most bike computers can be set up to beep when you exceed a specified power. In doing this it is very easy to stay within the right zone but also allows you to ride with your head up, taking in the scenery around you. One of the nice things about zone 2 training is that you have plenty of time and brain capacity to enjoy the ride, so having audio cues for when you have crept out of your desired zone can be really helpful.

What lessons has zone 2 training taught you? Let us know if you would add anything else to Manon’s list in the comments section below. For more zone 2 features make sure to head over to the fitness section of the GCN website.

Manon Lloyd

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