Quick Answer: Zone 2 training is low-intensity aerobic exercise performed at 55-75% FTP or conversational pace, targeting mitochondrial biogenesis and metabolic efficiency. This training zone builds the aerobic foundation essential for endurance performance by improving fat oxidation, capillary density, and sustainable power output over extended durations.
Quick Answer: Training plans are structured programs using periodization to systematically progress from base building through race-specific fitness over 12-20 weeks. Effective plans incorporate progressive overload, recovery integration, and periodized phases to optimize performance adaptations while minimizing injury risk and overtraining.
Quick Answer: Cycling nutrition focuses on carbohydrate timing (60-90g/hour during rides), protein intake (1.6-2.2g/kg bodyweight daily), and strategic fueling windows to optimize performance and recovery. Proper nutrition supports training adaptations, maintains energy availability, and prevents bonking during long endurance efforts.
Quick Answer: Base training is an 8-16 week training phase emphasizing low-intensity Zone 2 riding at 55-75% FTP to build aerobic capacity through mitochondrial development, capillarization, and enhanced fat oxidation. This foundational period prioritizes high-volume, low-intensity work (80-95% of total training time) over intervals, establishing the physiological platform that supports all subsequent threshold development, VO2max training, and race performance.