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How to Make the Most of Your Long Slow Distance Training

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bicycling.com

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newsletter@bicycling.com

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Sun, Jun 2, 2024 02:01 PM

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Long, slow distance training, a.k.a. zone 2 workouts, might seem too easy to create a training effec

Long, slow distance training, a.k.a. zone 2 workouts, might seem too easy to create a training effect, but spending time at a conversational or endurance pace is fundamental to your performance. “Zone 2 training builds your endurance and becomes the foundation on which you can build higher-intensity efforts,” says exercise physiologist and former cycling coach, Mollie Brewer. While an effective, well-rounded training plan will always include higher intensity work, the “no pain, no gain” philosophy just doesn’t make sense. “When we go above zone 2 we begin to bring in some non-aerobic metabolic processes,” says Rob Pickels, a USA Cycling-certified coach, exercise physiologist, and consultant with Forever Endurance. “That’s not necessarily a bad thing; we know we need to be riding harder than zone 2 at times. But zone 2 maximizes our ability to focus on these beneficial processes without adding too much undue stress onto the body.” While you’re logging easy miles and enjoying the scenery or chatting with a friend, important physiological adaptations are taking place under the surface. For one thing, in zone 2, your body relies primarily on fat, rather than carbohydrate. Over time, this helps you utilize fats more efficiently, which spares your carbohydrate stores so they’re available when you need them to power higher efforts, says Brewer. Lower intensity training—about 4 out of 10 on the rate of perceived exertion (RPE) scale—also stimulates the production of new mitochondria while also making them more efficient, says Brewer. Those microscopic powerhouses help process lactate, and with a bigger, better-trained army of them, you can ride harder for longer before fatigue slows you down. Zone 2 training is also where your body develops new capillaries (the tiny blood vessels that deliver oxygen to your muscles), says Brewer. With more capillaries on board, you can deliver more oxygen to your muscles with every heartbeat, which over time, helps you generate more power without necessarily working harder. [View in Browser]( [Bicycling]( [SHOP]( [EXCLUSIVE]( [SUBSCRIBE]( [How to Make the Most of Your Long Slow Distance Training]( [How to Make the Most of Your Long Slow Distance Training]( [How to Make the Most of Your Long Slow Distance Training]( Long, slow distance training, a.k.a. zone 2 workouts, might seem too easy to create a training effect, but spending time at a conversational or endurance pace is fundamental to your performance. “Zone 2 training builds your endurance and becomes the foundation on which you can build higher-intensity efforts,” says exercise physiologist and former cycling coach, Mollie Brewer. While an effective, well-rounded training plan will always include higher intensity work, the “no pain, no gain” philosophy just doesn’t make sense. “When we go above zone 2 we begin to bring in some non-aerobic metabolic processes,” says Rob Pickels, a USA Cycling-certified coach, exercise physiologist, and consultant with Forever Endurance. “That’s not necessarily a bad thing; we know we need to be riding harder than zone 2 at times. But zone 2 maximizes our ability to focus on these beneficial processes without adding too much undue stress onto the body.” While you’re logging easy miles and enjoying the scenery or chatting with a friend, important physiological adaptations are taking place under the surface. For one thing, in zone 2, your body relies primarily on fat, rather than carbohydrate. Over time, this helps you utilize fats more efficiently, which spares your carbohydrate stores so they’re available when you need them to power higher efforts, says Brewer. Lower intensity training—about 4 out of 10 on the rate of perceived exertion (RPE) scale—also stimulates the production of new mitochondria while also making them more efficient, says Brewer. Those microscopic powerhouses help process lactate, and with a bigger, better-trained army of them, you can ride harder for longer before fatigue slows you down. Zone 2 training is also where your body develops new capillaries (the tiny blood vessels that deliver oxygen to your muscles), says Brewer. With more capillaries on board, you can deliver more oxygen to your muscles with every heartbeat, which over time, helps you generate more power without necessarily working harder. Long, slow distance training, a.k.a. zone 2 workouts, might seem too easy to create a training effect, but spending time at a conversational or endurance pace is fundamental to your performance. “Zone 2 training builds your endurance and becomes the foundation on which you can build higher-intensity efforts,” says exercise physiologist and former cycling coach, Mollie Brewer. While an effective, well-rounded training plan will always include higher intensity work, the “no pain, no gain” philosophy just doesn’t make sense. “When we go above zone 2 we begin to bring in some non-aerobic metabolic processes,” says Rob Pickels, a USA Cycling-certified coach, exercise physiologist, and consultant with Forever Endurance. “That’s not necessarily a bad thing; we know we need to be riding harder than zone 2 at times. But zone 2 maximizes our ability to focus on these beneficial processes without adding too much undue stress onto the body.” While you’re logging easy miles and enjoying the scenery or chatting with a friend, important physiological adaptations are taking place under the surface. For one thing, in zone 2, your body relies primarily on fat, rather than carbohydrate. Over time, this helps you utilize fats more efficiently, which spares your carbohydrate stores so they’re available when you need them to power higher efforts, says Brewer. Lower intensity training—about 4 out of 10 on the rate of perceived exertion (RPE) scale—also stimulates the production of new mitochondria while also making them more efficient, says Brewer. Those microscopic powerhouses help process lactate, and with a bigger, better-trained army of them, you can ride harder for longer before fatigue slows you down. Zone 2 training is also where your body develops new capillaries (the tiny blood vessels that deliver oxygen to your muscles), says Brewer. With more capillaries on board, you can deliver more oxygen to your muscles with every heartbeat, which over time, helps you generate more power without necessarily working harder. [Read More]( [Read More](   [Ten Months After Magnus White Was Killed in Boulder, the Driver Pleads Not Guilty to Charges]( [Ten Months After Magnus White Was Killed in Boulder, the Driver Pleads Not Guilty to Charges]( The trial is set for December 16, 2024. [Read More](     [Easton Twilight Criterium Special Episode]( [Easton Twilight Criterium Special Episode]( Deputy Editor Tara Seplavy talks with “Race Your First Crit” winner Yasmin Boakye and cycling coach Daniel Holloway about preparing for your first bike race. 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[Read More](   [Pauline Ferrand-Prévot to Retire from Mountain Biking to Focus on Road Racing Comeback]( [Pauline Ferrand-Prévot to Retire from Mountain Biking to Focus on Road Racing Comeback]( The reigning cross-country world champion will shift focus to road racing, with sights on the Tour de France Femmes after a final shot at Olympic gold in Paris 2024. [Read More](   [90-Day Transformation Challenge: Abs]( [LiveIntent Logo]( [AdChoices Logo]( [Need Assistance? Contact Us.](mailto:membersupport@bicycling.com) Follow Us [Unsubscribe]( | [Privacy Notice]( | [CA Notice at Collection]( Bicycling is a publication of Hearst Magazines. ©2024 Hearst Magazines, Inc. All Rights Reserved. This email was sent by Hearst Magazines, 300 West 57th Street, New York, NY 10019-3779

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