COD-180 Easy Over Distance Z2
Workout intended for: All athletes, all abilities, beginners should limit their ride to 2 hours or less.
Duration: 3 Hours
This is a typical low to no stress easy aerobic base ride, also known as an "Over Distance" workout. The pace in zone 1 can usually be described as "embarrassingly slow" to a "conversational pace" while in zone 2. Even in Z2 it will still feel too easy. Don't fall into the trap of going harder on this ride; it will defeat the purpose of this workout. The whole point of OD training is to facilitate the physiological changes within your body, mainly increasing mitochondria at the cellular level and greatly increasing capilliarization. If you need to push it harder to climb short steep hills, do your best to keep the effort as low and short as possible.
Warm-up: No warm-up is required since the entire ride is at a low effort.
Main Workout: 180 minutes
Main Workout Notes:
1. This ride is best completed on a flat course. If the only terrain you have is rolling hills, try to make sure you climb the rollers in a gear low enough to keep you in Z2. Limit and try to avoid spending time in Z3 if possible. Remember we are trying to facilitate the physiological changes that this low intensity workout is targeting.
2. Depending on your bio-mechanics, weather or terrain you may spin between 80-115 RPMs. Adjust your cadence to work with your prescribed training zones and maintain smooth pedaling.
3. Enjoy this easy ride and have fun with it. Caution: it will be very hard to hold back and not go harder since you will most likely be passed by other riders. Resist the temptation to pick up the pace and push it!
Complete: Z1-Z2 for 180 minutes
Cool-Down: No cool-down is required since the entire ride is at a low effort.