Zone 2 Workout - Best way to determine my threshold

[Ratz]

Critical Aerobic Power “CAPa”; the power you can normally put out at the top of Zone 2 and not experience cardiac drift. Aka is’t the max you can sustain and stay in Zone 2

Critical Anaerobic Power “CAPn” = FTP as measured using a 20minute test - CAPa AFTER an aerobic clearing.

Time to Exhaustion then is drive by how long you can operate with your CAPn stacked on top of your CAPa all out effort. Aka true FTP which is still best measure during a TT event. I recommend people do a Team Time Trial in Zwift; you want to know your FTP do one of those events 45-1 hour long. The desire to not disappoint the group will tell you what you really can do in 1 hour. It’s worth learning how to do those if you can’t really do a TT outdoors. Solo run self done just isn’t the same as the competitive people are watching space.

[dduffey]

I’de like to subscribe to your newsletter @Ratz.

I do have a question: What are your thoughts about fueling after a zone 2 workout? (carbs, protein, fats).

For background, I just started (mountain) biking this year, mostly for fun, and I go out every Friday morning, often with friends (but also enjoy solo). I’m the least fit, heaviest, oldest, and slowest of the crew I hang out with, so I get dropped (well, I drop myself) regularly. This is ultimately my motivation and goal, to get fitter and keep up. So I started using an indoor training and putting together a plan (I also do a Tuesday VO2 max session for two intense sessions a week).

I’m very steady at 195lbs with no effort including increased/decreased load, so it’s very clearly my “set point”). I do certainly have more lean mass now than at the beginning of the hear (just based on body shape/blubber). My plan was not to focus on weight loss as I wanted to get a good baseline of my fitness and power so that when I do “cut” I know what I could come back to. Don’t laugh, but after months of cycling and then getting my first garmin (and power meter) my VO2 max was 34 and my FTP was 139 (March 2023).

A few of my goals before focusing on fat loss was to get to 40 VO2 max (I just got there), do Brushy Creek’s Peddler’s Pass under 20 minutes (which I also recently got), and 200w FTP (again, not focusing on watts/kg yet). I’m currently at 162w and still seeing good progress.

So I’m getting closer to wanting to focus on weight loss (fat loss), but I’ve put it off because honestly all of the confusing and conflicting advice, so would like to start with making small changes.

Today I just tried a 1 hour indoor zone 2 based on info in this post (125-135bpm) and it was the first time I didn’t have carbs, although out of habit I had to have something so I had some tea w/ coconut power (MCT). I was really surprised at how well I handled it and it felt great (I stopped under 90 minutes due to saddle soreness). Probably because I had the MCT so there was a smooth transition at “35 minutes”.

But when I was done, I wasn’t sure if I should refuel with carbs (I had some white rice) since that seems like common advice to do within 20 minutes. Or would it be better to be more focused on protein, or both? fats?

I’m able to structure my mornings pretty well from both an exercise and nutrition perspective and the rest of the day/eve/night is chaos, so I like the idea of starting with / getting very specific with nutrient timing around my morning exercising where I have more control.

[Ratz]

HI DDuffey,

Sorry for the slow response. I was on the road doing the 15-hour trade show days. Since I live on the Brushy Creek Trail, I suspect it would be good karma to work with you. We can do in-person coffee and all that.

I do have a slot to take on another person; the last newbie isn’t newbie anymore, so I have time to review your needs, slot you into the protocol, and answer your questions.

Right now, we have the aerobic and polarized rotations developed enough to create an 18-week teardown and rebuild of aerobic, and depending on your goals, lose about 1 to 1.5 lbs a week until you hit your targeted goal.

I’ll shoot you a DM with more details.

At the rate we are going, I should have about 3 “generic” programs for Alex’s work before winter and for the community self-use without the extra coach yelling at you about your fueling strategies and lack of adherence to the protocol

[Alex]

Oh so happy to see you back!!! Can’t wait to see your plans. I will try to follow one.

[Alex]

I created a graphic here. It’s kind of in rough draft form but just gives a basic idea of how to structure a “base” period based on Z2. For sure this could be improved, and it does not give any concrete answers but might help people more simply understand the concepts.

This idea should be improved and turned into a questionnaire based on a Maffetone’s questions for the 180 formula as well as add in some of your own personal preferences.

If you have any doubt it’s best to reduce intensity. This is the most sure fire way to get the Z2 benefits.