ZONE 2 + HEART RATE MYTHS FOR CYCLISTS| Ask a Cycling Coach Podcast 525
Ask a Cycling Coach Podcast - Presented by TrainerRoad
TrainerRoad
4.9 • 4.5K Ratings
🗓️ 27 March 2025
⏱️ 55 minutes
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Summary
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// TOPICS COVERED
(00:00) Welcome!
(00:26) Rapid Fire Questions with Hannah Otto
(02:16) Hard Workout Types
(09:55) Training Calendar Review: Signs You’re Doing Too Much
(27:20) Addressing Cadence and Power Balance
(27:48) Understanding Zone Two Training (Myths)
(30:50) The Role of Cadence in Training Adaptations
(41:03) Balancing Heart Rate and Power in Training
(48:35) Adapting Training Plans for Optimal Performance
Coach Jonathan Lee and professional gravel cyclist Hannah Otto discuss optimizing Zone 2 training, the pitfalls of overtraining, the significance of proper recovery, and the effect of cadence and heart rate on power-based training. They also answer listener questions on training load, heart rate discrepancies in cycling and running, and the utility of training metrics. Gain valuable insights on structured training and practical tips for enhancing your performance in this episode. Drop a comment below if you have questions or want your TrainerRoad account analyzed!
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Transcript
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| 0:00.0 | Welcome to the Ask a Cycling Coach podcast, presented by trainer, Rodam coach, Jonathan Lee. |
| 0:03.3 | And today we have with us, Hannah Otto, professional gravel cyclists for Scott Bikes, competitive |
| 0:08.3 | cyclists, plenty of other amazing brands. |
| 0:11.1 | Hannah, it's good to have you back with us. |
| 0:13.1 | Yeah, thanks for having me. |
| 0:14.9 | We're going to kick it off. |
| 0:16.1 | Well, we have some great questions, I should say, beforehand. |
| 0:18.0 | We have some great questions about Zone 2 training. We also have questions that we're going to get into about like overdoing it and your |
| 0:24.9 | signs that you're doing too much. But first things, first, we're going to get into some rapid fire |
| 0:29.9 | questions. We haven't done this in a long time. But I felt like doing it with you, Hannah. We'll get |
| 0:33.3 | to see. You can play along at home. Answer out your own questions and you're listening to this. All right, Hannah, are you ready for rapid fire? |
| 0:40.2 | Yeah, I guess so. I had way too much fun thinking about these questions ahead of time. So I'll try and keep them really rapid. |
| 0:49.1 | You can break the rapid rules. It's okay. It's okay. This is also very sponsor correct, by the way, Shimano Rapid Fire and you are a Shimano athlete. So that's one of their shifting tech things. |
| 0:59.2 | I promise this isn't sponsored by Shimano. Nobody pays us. Okay. All right, first question. |
| 1:04.5 | Traditional VO2 max intervals or 3030s? I'm going to go with VO2 max, max, traditional V-O-2 max intervals because I actually think |
| 1:12.2 | they're more painful. So more benefit, you're saying? Yes, exactly. More bang for you back. |
| 1:19.3 | Yeah. All right, one buy or two-by for gravel? You have the choice. Yeah, I like the one-by. |
| 1:24.8 | I change according to races sometimes, but I like the one by because shifting that front derailer in the middle of like a big group or something can sometimes, sometimes it's just a little bit, you know, like every second counts. |
| 1:40.4 | Yeah, yeah, yeah, for sure. |
| 1:42.0 | 90 grams an hour or 120 grams an hour of carbs? |
| 1:45.9 | 120 an hour? Yeah, I think I don't have a lot of gut issues. Like, when it comes to intaking |
| 1:52.7 | carbs, my biggest boundary is literally, can I get my hand to go to my back pocket? Yeah, for sure, especially in the racing that you're doing. |
... |
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