Most cyclists are time-poor. After taking care of the full-time job, the family, the household chores, as well as keeping alive some semblance of a social life, the hours remaining to us to spend in the saddle are few. Each minute on the bike feels precious and not to be wasted. This lack of time can lead us to feel we need to push hard on every ride – the relaxed cafe spin seems far too inefficient compared to the fast and furious intensity session. We assume that more intensity means greater gains, but the truth is more complicated.
For long-term improvements in cycling endurance, high-intensity sessions should form only a small proportion of your training time. The rest of your riding should be easy – but what exactly do we mean by ‘easy’? Many riders equate ‘easy’ with the fabled Zone 2 (55%-75% of FTP), but at its higher end – and depending on your state of fitness – it’s easy to stray above genuinely easy effort level. So it’s time to redefine easy.
In layman’s terms, easy should be regarded as riding within your comfort zone. At this intensity, you are adding to your training volume without inducing fatigue that could impact subsequent sessions. Duration of easy rides varies widely from a 30-minute active recovery spin to a six-hour endurance-building ride. What matters is getting the intensity right.
Easy versus Zone 2
This story is from the {{IssueName}} edition of {{MagazineName}}.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber ? Sign In
This story is from the {{IssueName}} edition of {{MagazineName}}.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber? Sign In
CLASSIC BIKE COLNAGO SUPER
A trailblazing bike immortalised by Merckx and Saronni
"Strava activities are the only way I know some of my friends are still alive"
...or that Bernard is doing his weekly shop
AN EXPERT'S TAKE ON... SADDLE SELECTION
Crucial advice to guide your next purchase
JUST A NUMB#R?
Approaching a landmark birthday, Charlie Graham-Dixon explores how ageing affects cycling performance and what can be done to stay ahead of the curve
RURAL PERIL
More UK cyclists are killed on rural lanes than on busy city streets. Rob Kemp investigates why and what can be done to keep us safe while riding in the countryside
A BLESSED RIDE THROUGH THE FOREST OF BOWLAND
Forgoing cloak, cassock and cross, Trevor Ward goes in search of the holy roads that helped make a Tour winner
Dame Sarah Storey claims road and 19th gold double
More success for Team GB's Paralympians in Paris, but Storey slams women's time trial course
Roglič matches Vuelta win record
Slovenian takes fourth Tour of Spain title after hunting down O'Connor's lead, writes Adam Becket
Williams crowned Tour of Britain champion
Welshman leads home resurgence at the stage race to crown an Israel-Premier Tech clean sweep, reports Tom Davidson in Felixstowe
CLASSIC BIKE CLAUD BUTLER OLYMPIC ROAD
Iconic British brand's Holdsworth-era road bike