The Importance of Zone 2 Training in Cycling

by Lorenzo Bordino

In recent years, Zone 2 training has become a hot topic in the cycling world, gaining traction among both professionals and amateurs. This approach, long associated with the traditional training methods of past champions, has been reinvigorated by scientific evidence supporting its long-term benefits. But what does it mean to train in Zone 2, and why is it essential for improving performance?

What is Zone 2?

Zone 2 refers to a moderate aerobic intensity range, typically between 56% and 75% of FTP (Functional Threshold Power) or 69% to 83% of the lactate threshold heart rate (LTHR). This intensity level is sustainable for long durations and primarily involves slow-twitch muscle fibres (Type I), which predominantly use fat as an energy source.

Zone 2 is closely linked to physiological markers such as the first ventilatory threshold (VT1) or the point of maximal fat oxidation (FATmax). These factors make Zone 2 ideal for building a solid aerobic base and improving a cyclist's endurance capacity.

What is Involved in a Zone 2 Training Session?

A typical Zone 2 training session focuses on maintaining a consistent effort level within your Zone 2 heart rate or power range. Here’s how to structure your session:

1. Warm-up: Start with 10-15 minutes of light pedalling to gradually bring your heart rate into Zone 2.
2. Main Set: Ride steadily within your Zone 2 range for the majority of the session. The duration will depend on your goals and fitness level, ranging from 1 to 5 hours. Avoid surges in effort that push you into higher zones.
3. Cool-down: Finish with 10-15 minutes of easy spinning to lower your heart rate and aid recovery.
4. Optional Variations: You can incorporate cadence drills, steady-state intervals, or specific technique work to make the session more engaging while staying within Zone 2.

Benefits of Zone 2 Training

Training in Zone 2 leads to several key physiological adaptations that are crucial for enhancing cycling performance:

• Increased mitochondrial density: Prolonged training in this zone stimulates mitochondrial growth, improving the body's ability to produce aerobic energy.
• Improved fat utilisation: At this intensity, the body learns to rely more on fat as an energy source, preserving glycogen stores. This is vital for sustaining energy during long efforts.
• Enhanced lactate clearance: Slow-twitch fibres absorb lactate produced by fast-twitch fibres using MCT-1 transporters, recycling it as an energy source. This helps maintain consistent performance during prolonged efforts.
• Improved endurance: Regular, prolonged rides in Zone 2 strengthen the cardiovascular system and enhance mental resilience to sustain effort over long periods.
• Reduced risk of overtraining: Training at moderate intensity allows for higher training volumes without the stress associated with high-intensity efforts.
• Active recovery: Zone 2 training promotes blood flow, aiding in the removal of fatigue-inducing metabolites and enhancing recovery between intense sessions.

How to Train in Zone 2

Effective Zone 2 training requires careful planning and execution to maximise its benefits:

1. Determine your zones: Use a heart rate monitor or power meter to identify your Zone 2 range. This can be achieved through FTP tests or lactate threshold assessments, depending on your resources.
2. Plan structured sessions: Dedicate specific training sessions to Zone 2, incorporating steady-state rides or intervals to work on cadence and technique.
3. Be consistent: Regular Zone 2 training is essential. Incorporating it into your weekly routine ensures long-term physiological adaptations.
4. Track progress: Monitor heart rate, power, and perceived effort during workouts. This helps you gauge improvements and fine-tune your training intensity.

When to Train in Zone 2

While winter is often considered the ideal period for focusing on Zone 2 sessions, this training method should be included throughout the year in varying proportions. During the early season, Zone 2 is prioritised for aerobic base building, whereas in later phases, it is used to maintain endurance and facilitate recovery between high-intensity sessions.

Balancing Zone 2 with High-Intensity Training

Despite the numerous benefits of Zone 2 training, other types of workouts, such as intervals, tempo, and lactate-threshold efforts, should not be overlooked. A balanced training plan that incorporates Zone 2 sessions, high-intensity work, and strength training is essential for achieving comprehensive physical development.

The Importance of Personalisation

Every cyclist responds differently to training stimuli. Personalising your approach by considering individual needs, available time, and specific goals is crucial. Consulting a qualified coach can make a significant difference in creating an effective and tailored training plan.

Conclusion

Zone 2 training is not just a trend but a cornerstone of building a strong foundation in cycling. By focusing on improving aerobic capacity, metabolic efficiency, and overall endurance, this approach delivers long-term results. Regularly incorporating Zone 2 sessions into your routine and balancing them with other types of training can help any cyclist enhance their performance and enjoy a more sustainable physical preparation.