Why is Zone two cycling so important??

Zone two! The Cyclist’s Secret Weapon for Performance Enhancement

In the world of cycling, where every pedal stroke counts and endurance is key, athletes constantly seek ways to enhance their performance and push their limits. While high-intensity interval training often steals the spotlight for its ability to rapidly improve fitness and strength, there's a less flashy but equally potent training method that deserves more attention: Zone 2 training. This is great news right?! These are actually easier sessions!

Zone 2 training, also known as aerobic base training, involves exercising at a moderate intensity, typically between 60-70% of your maximum heart rate (MHR) or at 55-70% of your FTP (%FTP) or if working off threshold heart rate of 70-85% (THR). A cycling session at a pace where conversation is possible but slightly challenging. At first glance, this method might seem too gentle to demonstrate significant results, especially when compared to the intensity of interval training. However, delving deeper into the science behind Zone 2 training unveils its remarkable effectiveness, particularly in bolstering mitochondrial function and enhancing aerobic capacity (VO2 max).

Mitochondria, often referred to as the powerhouses of the cell, play a crucial role in energy production. During aerobic exercise, these tiny organelles work tirelessly to convert oxygen and nutrients into adenosine triphosphate (ATP), the primary source of cellular energy. The more efficiently your mitochondria function, the better your body becomes at utilising oxygen and fuel to sustain prolonged efforts—making them indispensable for endurance athletes like cyclists.

Enter Zone 2 cycle training. By exercising within this moderate intensity zone for extended periods, cyclists stimulate the growth and efficiency of their mitochondria. The consistent demand for oxygen and energy triggers a cascade of physiological adaptations, including an increase in mitochondrial density and enzyme activity. Over time, this leads to improved oxidative capacity, allowing cyclists to produce more ATP aerobically and sustain higher power outputs for longer durations.

Zone 2 training plays a crucial role in recovery and injury prevention. Unlike high-intensity workouts that place significant stress on the body and necessitate ample recovery time, Zone 2 sessions are gentler, promoting active recovery and facilitating tissue repair without overtaxing the system. This allows cyclists to maintain a consistent training schedule, reduce the risk of overuse injuries, and lay a solid foundation for more intense training phases.

Cyclists shouldn't overlook the profound benefits of Zone 2 training. By prioritising sustained aerobic efforts and harnessing the power of mitochondrial adaptation, athletes can elevate their endurance, and unlock their full potential on the bike. So, the next time you embark on a training ride, remember the wisdom of Zone 2—it may just be the secret weapon you need to conquer your cycling goals.

Looking for a cycling or Triathlon Coach? Custom online programs available worldwide, built for you, and only you by Performance Coach Renee Ker

The Importance of a 20-Minute Cool Down in Cycling for Enhanced Recovery

The Importance of a 20-Minute Cool Down in Cycling for Enhanced Recovery

Cycling isn't just about the rush of wind against your face or the thrill of conquering challenging terrains; it's also about understanding the intricate balance between pushing your limits and aiding your body's recovery. While the ride itself may be the highlight of your cycling session, the cool down that follows is equally crucial for your body's overall well-being and recovery process.

Understanding the Cool Down

A cool down is the period of lower-intensity exercise that immediately follows the main workout session. In cycling, it typically involves cycling at a slower pace or even simply spinning your legs at a slightly higher cadence but low heart rate The duration of a cool down can vary, but I recommend a minimum of 15 to 20 minutes to effectively transition the body from a state of exertion to a state of rest.

Promoting Blood Circulation

One of the primary reasons why a 20-minute cool down is essential in cycling is its role in promoting blood circulation. During an intense cycling session, your muscles work hard, and your heart rate increases significantly to meet the demand for oxygen. As a result, blood vessels dilate, and blood flow to working muscles intensifies.

However, abruptly stopping intense exercise can cause blood to pool in the extremities, leading to a drop in blood pressure and potential dizziness or fainting. A gradual cool down helps prevent this by allowing the heart rate to gradually decrease and blood flow to redistribute evenly throughout the body. This aids in flushing out metabolic waste products such as lactic acid, reducing muscle soreness and fatigue in the process.

A great example of this is during a lactate test. At the start of the test your baseline lactate is tested to ensure that your lactate levels are around 1-2 mmol/L prior to the start of the test however should an athlete not have cooled down correctly during a previous training session, sometimes even days in advance, higher residual lactate remains meaning the testing may not be accurate. To reduce the levels of lactate, the remedy is quite simple - a 20 minute-recovery cycle to help flush the residual lactate.

Preventing Injury and Muscle Stiffness

Engaging in a 20-minute cool down routine also plays a crucial role in injury prevention and muscle recovery. Intense cycling sessions can leave muscles tight and fatigued, making them more susceptible to injury during subsequent workouts. By gradually decreasing the intensity of exercise and incorporating gentle stretches during the cool down, cyclists can help alleviate muscle tension and improve flexibility.

A decent prolonged cool down session allows the body's natural recovery mechanisms to kick in more effectively. As blood continues to circulate throughout the body, oxygen and nutrient-rich blood reach the muscles, facilitating repair and regeneration processes. This helps mitigate the risk of delayed onset muscle soreness (DOMS) and ensures that cyclists can return to their training routines feeling refreshed and ready to perform at their best.

So in a nutshell….

In the world of cycling and triathlon, the cool down is often overshadowed by the excitement of the main workout. However, its importance cannot be overstated. A 20-minute cool down promotes physical recovery by enhancing blood circulation, preventing injury, and reducing muscle stiffness.

By incorporating a structured cool down routine into their cycling sessions, cyclists and triathletes can optimise their overall performance, reduce the risk of overuse injuries, So, the next time you finish a challenging ride, remember to take the time to cool down—it's an investment in your body and your cycling journey.

What are the cut off times for a 70.3 Ironman Australia?

The 70.3 Ironman events across Australia, including those held in Cairns, Port Macquarie, Melbourne, Hobart Tasmania and Busselton Western Australia follow a structured set of cut-off times designed to ensure the safety of participants and the smooth operation of the race. The 70.3 Ironman, also known as a Half Ironman, consists of a 1.9 km swim, a 90 km bike ride, and a 21.1 km run.

In all Australian 70.3 Ironman races, the cut-off times are typically implemented at various points throughout the race to keep the event running on schedule and to account for varying levels of participant fitness and experience. These cut-offs serve as benchmarks that athletes must meet to continue onto the next leg of the race.

For the swim portion, participants are typically required to complete the 1.9 km swim within a designated time frame, often around 1 hour and 10 minutes after the official start of the race. This ensures that swimmers are able to safely transition to the bike course without exceeding a certain time limit.

Once the swim portion concludes, participants must then meet additional cut-off times for the bike and run segments. (the swim and cycle time is a combined time) In all Australian 70.3 Ironman races, athletes are typically required to complete the entire 70.3 km course within 8 hours and 30 minutes to officially be considered finishers of the race.

These cut-off times are established to maintain the integrity of the event and to ensure that resources such as traffic control, medical support, and aid stations are available for participants within a reasonable time frame. Athletes who do not meet the designated cut-off times at any point during the race may be asked to discontinue and are often provided with transportation back to the transition area or finish line. This will result is a DNF or a ‘did not finish’.’ If an athlete makes the cut off for the swim and cycle but does not meet the target time of 8:30 when finishing, that athlete will also receive a DNF and their time is not recorded.

Overall, the cut-off times for the 70.3 Ironman events across Australia play a crucial role in maintaining the safety and organisation of the race, while also providing participants with challenging yet achievable goals to strive for as they push themselves to complete the course within the allotted time frame.

It is recommend by Coach Renee Ker that any athlete looking to compete in a 70.3 Ironman event should have competed in at least two sprint distance triathlons and at least one standard distance race before embarking on a 70.3 Ironman. Those that have competed in races prior generally have no problem in reaching cut off time providing they stick to the coaching plan.

For more information on how you can reach your Ironman goals through and accredited Ironman Coaching plan, contact Coach Renee Ker or visit our online athlete program page

-Coach Renee Ker