You THINK You're in Zone 2? (Most Cyclists Over 50 Are Wrong)

Summary

This video explains the importance of Zone 2 training for endurance cyclists, focusing on fat-burning and aerobic efficiency. It breaks down the physiological benefits, including mitochondrial growth and metabolic flexibility, which are essential for long-term fitness. The coach emphasizes avoiding the temptation to push speed during Zone 2 rides, stressing the value of consistency and proper testing for progress. With practical advice on how to perform a Zone 2 test and the importance of time in the saddle, the video encourages a more thoughtful, sustainable approach to cycling training.

Takeaways

• 😀 Zone 2 is a physiological state where your body primarily uses fat for fuel and builds mitochondria to improve aerobic efficiency.
• 😀 Mitochondria are like energy factories in your body, increasing endurance and fat oxidation, helping preserve carb stores during exercise.
• 😀 If you're not in Zone 2, you're likely burning carbs instead of fat, which means your training isn’t building the mitochondrial efficiency you need.
• 😀 Zone 2 is about consistency and training at a comfortable, sustainable pace, not about speed or impressing others on social media.
• 😀 Breathing control is a key indicator for Zone 2—if you can have a conversation or breathe through your nose for 10 breaths in a row, you’re likely in the right zone.
• 😀 Avoid chasing average speed or pushing yourself on every hill, as this can lead to burnout and hinder your progress in building endurance.
• 😀 The Zone 2 test involves doing 90 minutes at your 'fat max' power, which is in the middle of Zone 2, to optimize fat burning for fuel.
• 😀 To gauge if you're doing Zone 2 correctly, measure heart rate drift—less than 5% drift indicates you’re on track with aerobic efficiency.
• 😀 If your heart rate drift is over 5%, your Zone 2 is likely too high, and you need to lower your power output to ensure you’re burning fat effectively.
• 😀 Zone 2 should make up 80-90% of your training, as it’s the foundation for endurance and longevity in fitness, not just short-term gains.
• 😀 Training for longevity and fitness isn’t about quick fixes or looking good in the moment; it’s about building a sustainable, efficient system that lasts.

Q & A

What is Zone 2 training and why is it important?

Zone 2 training refers to a specific heart rate zone where your body primarily uses fat as fuel. It is important because it helps build mitochondrial efficiency, improves fat oxidation, and enhances metabolic flexibility, laying a solid foundation for endurance and long-term fitness.

How do you know if you're doing Zone 2 training correctly?

You can check if you're in Zone 2 by monitoring your breathing. If you can maintain a conversation, sing, or breathe through your nose for at least 10 breaths, you're likely in Zone 2. Additionally, your heart rate should remain steady and not fluctuate too much.

What happens if you push too hard and go beyond Zone 2?

If you exceed Zone 2, you'll start burning carbohydrates instead of fat, which means your mitochondria are not getting the optimal workout to improve aerobic efficiency. This can hinder long-term fitness gains and may lead to burnout or plateauing in your training.

How can apps and social media influence your training?

Modern apps and social media often encourage faster training or competition, focusing on metrics like speed and time. This can lead to pushing beyond Zone 2, resulting in ineffective workouts. It's important to resist the pressure to compare yourself to others and focus on building aerobic capacity through proper Zone 2 training.

Why is it important to prioritize time in the saddle for Zone 2 training?

Time in the saddle is crucial because the more time you spend in Zone 2, the more you improve your aerobic efficiency and fat-burning ability. Increasing the duration of your training, rather than the intensity, helps you build endurance and mitochondrial capacity over time.

What is a Zone 2 test, and how can it help assess your progress?

A Zone 2 test involves a 90-minute ride in your targeted Zone 2 heart rate range. The goal is to maintain a steady effort and monitor heart rate drift. A heart rate drift of less than 5% indicates that your aerobic system is working efficiently. If drift exceeds 5%, your training intensity is too high, and you need to adjust your Zone 2 power range.

What is 'Fat Max,' and why is it important for Zone 2 training?

Fat Max refers to the intensity level where your body burns the highest percentage of fat for fuel. This occurs at the mid-point of Zone 2 for most people. Training at this intensity maximizes fat oxidation and improves endurance, which is key for long-term fitness gains.

How often should you test your Zone 2 and FTP?

You should test your Zone 2 and Functional Threshold Power (FTP) every 6-8 weeks. This helps track your progress and adjust your training zones to ensure you're targeting the right intensity for optimal improvement.

Why should you avoid treating Zone 2 training like a race?

Zone 2 training is not about speed or competition; it's about building a solid aerobic foundation. Treating it like a race turns it into an inefficient, high-intensity workout that undermines the purpose of Zone 2 training, which is to improve endurance and mitochondrial function.

What does the phrase 'the biggest event you're training for is life' mean in the context of fitness?

This phrase emphasizes that the ultimate goal of training is not just to perform well in races, but to maintain fitness for everyday life. Zone 2 training helps you build longevity and ensure you're fit enough to handle life's physical demands as you age.