hi all,
a bit of a general question regarding cycling in zone 1.
lately i was wondering if i could use Z1 rides as rest days. Z1 is usually described as “recovery”. is recovery the same as rest in general? is Z1 riding a way to rest (i.e. on a “rest day”)? is there a place for Z1 riding in the training schedule?
alternately: does Z1 riding have any other fitness benefits? maybe similar to those of Z2?
i think of zone 1 as being around 40%-45% of HRReserve, 55%-60% of HRMax, ~50% of FTP (these numbers converge for me).
Depends on the individual. Some people clearly recover better by doing a short Z1 recovery ride, others by taking a full rest day.
The goal of short Z1 rides as recovery, is to get the blood flowing and eliminate waste products from the muscles. And I don´t mean lactate, because you should have eliminated most of that during a decent cooldown.
Usualy, only people with a high weekly volume will profit from recovery Z1 rides. 30-45 min, VERY easy. 3 digit HR is plenty enough. If you experience this as taxing, rather take a full rest day.
In response to your inquiry about the benefits of Z1 training: it largely depends on your current fitness level. For individuals who are untrained, the FatMax zone may begin at the higher end of Z1, meaning that training in this upper range can help your body become more efficient at utilising fat as an energy source. For those who are more physically fit, the FatMax zone typically falls within Z2.
Z1 is effective for high torque training due to unique enzymatic, muscle fiber, and capillary adaptations that occur exclusively within this zone. However, it is essential to ensure an optimal bike fit, as high torque training can place significant stress on the knees/back.
Dr David Seiler did an interview. Here is the link
In it at 1:01:56 he says that the is no data to support recovery rides. That nothing is better than a day off. At 47:42 he says sometimes depending on the evidence of excess fatigue that reining it in with a rest day or easy days would be needed.
There a several points in the interview when training regimes and their schedules are discussed. He discusses overtraining. At one point I found his thoughts on the myth (my word) that if there isn’t training being done always that fitness developed over years and months is being lost.
Anyway. He discusses this better than I can relate here, but his point is that rest is a good thing and if you feel like you need a day off, there is nothing better. You can’t go wrong with a day off.
I would not do an easy Z1 ride as a “rest day”, I would do an easy Z1-2 cross training.
I personally think Z1 is useless in anything but a three zone scheme. Just going for a walk would be Z1 in a 5+ zone system . . . take the day off but stay on your feet as much as you can. Anything BUT a ride if riding is your sport. For me a ride would be a cross training event because I only trail run/walk/hike.
