Power zone for winter endurance training

The Power said:

which of the 1-7 should I focus on.

Three and Four.

beerco said:

Three and Four.

depends whose zones...

depends what your goals are

depends on your available time

etc

Recovery Up to 40
1 40 - 55
2 50 - 65
3 60 - 70
4 65 - 75
5 70 - 85
6 80 - 110
7 110 - 150
Up to 4 hours a day!!!
For october to December
January-Start of season.

The Power said:

Recovery Up to 40
1 40 - 55
2 50 - 65
3 60 - 70
4 65 - 75
5 70 - 85
6 80 - 110
7 110 - 150
Up to 4 hours a day!!!
For october to December
January-Start of season.

zones 1, 2 and 3 for the majority, and some 4. however, you are likely to ride in all zones at some point due to the way power fluctuates!

ric

ricstern said:

zones 1, 2 and 3 for the majority, and some 4. however, you are likely to ride in all zones at some point due to the way power fluctuates!

ric

can anyone put that interms of heart rate? are we looking at the standard 70% of max hr? what type of cadences should be used when building base. a higher cadence will help build the aerobic system, but a lower cadence will assist in developing muscular strength. Should one start with a low cadence early in the phase and transition to a higher cadence by the end of the phase? there are so many things to think about and it drives me nuts...thanks for all the help

vitabello1 said:

can anyone put that interms of heart rate? are we looking at the standard 70% of max hr? what type of cadences should be used when building base. a higher cadence will help build the aerobic system, but a lower cadence will assist in developing muscular strength. Should one start with a low cadence early in the phase and transition to a higher cadence by the end of the phase? there are so many things to think about and it drives me nuts...thanks for all the help

If you click to this link, there's a vague approximate conversion of zones... these are the power and HR zones i use (and in the case of power, ones i developed)

http://www.cyclingnews.com/fitness/?id=powerstern

ric

thanks for the reply. your suggestion for the site was very helpful!

The Power said:

which of the 1-7 should I focus on.

the longer the training, the lower I think you should go... And especially in the beginning, I reckon one should do less intensive endurance trainings.