Brent was suggesting the other day that as my ride at IMCd'A, assuming things really do come together for that race, will be mostly zone 1 with stretches of zone 2/3 as I climb hills, the two things I really should be doing sooner rather than later are (1) hill interval training and (2) lots of zone 1 riding, to try and activate the dreaded slowtwitch muscle of which I have naught.
I have had many good intentions over the last month or two about getting on the spin bike and reading a book on my Kindle, but have somehow not actually gotten around to doing it; this afternoon, the time had come...
After several months of not riding at all, I have to say that the saddle on the spin bike seems insanely uncomfortable! I got off after 1 hour only, which is fairly feeble given that I was riding in zone 1. But one must start somewhere, I will try and do 2 hours in the afternoon tomorrow, and have a real outdoor ride on Sunday morning.
1hr., avg HR 119, max HR 132 (zone 1)
I am less confident about cycling HR zones than about running ones, but I am using these numbers for cycling:
Zone 1 (recovery): 105-129
Zone 2 (aerobic): 130-143
Zone 3 (tempo): 144-148
Zone 4 (sub-threshold): 149-159
Zone 5a (super-threshold): 160-163
Zone 5b (aerobic capacity): 164-169
Zone 5c (anaerobic capacity): 170-175
I would think for a two-hour easy ride, I should be aiming to hit the first hour in the top of the 120s and move into the 130s for most of the second hour.