Training zones aren't just for spreadsheet warriors—they're the key to actually improving as a cyclist without burning out. Learn how to set up your zones properly, why Zone 2 matters for building endurance, and how to balance structured training with the simple joy of riding your bike with mates.
Key Takeaways
- Calculate your training zones using the Joe Friel method: do a 20-minute all-out effort, multiply your average power by 0.95, then use percentage ranges for each zone. Once set up, you just look at your head unit and ride—no mental math needed.
- Zone 2 training (56–75% of threshold power) is crucial for building mitochondria and aerobic base, but many cyclists accidentally live in Zone 3 ('gray zone riding') and miss out on both base-building and high-intensity adaptations.
- You can't out-train a bad diet: adding strength training or extra miles won't compensate for poor nutrition habits. Focus instead on eating balanced meals with adequate protein throughout the day to stop late-night cravings.
- Fuel properly during rides (40–100g carbs per hour depending on intensity) so you're not ravenous when you get home. Many cyclists under-fuel during the day then overeat at night, creating a cycle that's hard to break.
- Keep group rides quiet with hand signals, not shouts. Information like 'hole left' or 'stopping' causes panic and confusion—riders should stay alert, scan ahead, and use subtle hand gestures instead.
- Saddle sores get worse when you compensate by shifting pressure elsewhere, which causes pain in your back, shoulders, and hands. Prevention (clean kit, antibacterial soap, minimal bike-to-bike switching) and rest are your best tools; swapping saddle tilt or chamois mid-ride is a bad idea.
Expert Quotes
"There's no real basis in the research to say there's a differentiator between Zone 1 and Zone 2... if you listen to that podcast with Professor Stephen Seiler, he'll tell you there's still very weak and very early stage research on that."
"You're never going to out-train a bad diet. You can't add strength training or extra miles to compensate for poor discipline in the kitchen—you just have to get strict with your calorie intake."
"Have a bit of humility to go out on your group ride and if it's not perfectly in the zone that you had prescribed for the weekend, there's other benefits you can't measure—skills, community, having a laugh. Why do we all start cycling? Because it's fun."