Having fun navigating Mountain Bike Trails in Nanaimo, British-Columbia while focusing on training Zone 2.

Marissa and I were tired of our regular, Zone 2 steady state session in our Hybrid Training Plan, so we decided to hit some new trails for a change of scenery and some fun downhills. If you want to check out the vlog, you can watch it here. In this Hybrid Athletics Training Blog, I'll expand more on the the science of Zone 2 training, some training tips, and how you can make it a little more fun.

What is Zone 2 Training

In case you didn't know, Zone training 2 typically falls between 60% and 70% of your maximum heart rate. This zone is characterized by a moderate intensity that allows for sustained effort over extended periods. It's a step above gentle, leisurely exercise but falls short of the high-intensity efforts associated with intervals or sprinting. By exercising within this targeted heart rate range, you optimize the body's use of oxygen, fostering greater stamina and resilience.

 

How to Confirm You're in Zone 2

Knowing if you're truly in Zone 2 is key to reaping the benefits. If you don't have a heart rate monitor, Here are practical indicators to confirm you're cruising in the optimal training zone:

1.Conversational Test:

Engage in conversation. If you can comfortably chat without feeling breathless, you're likely in Zone 2. It's a simple yet effective gauge of your intensity.

2. Nasal Breathing

Focus on your breath. If you can maintain nasal breathing, you're on the right track. Nasal breathing ensures controlled airflow, indicating a Zone 2 effort level.

3. Perceived Exertion

Zone 2 should feel moderately challenging but sustainable. On a scale of 1 to 10 (where 1 is easy and 10 is maximal effort), aim for around a 5 or 6. Feeling like you can sustain the effort for an extended period suggests you're in Zone 2.

 

Taking Zone 2 Training to Nanaimo's Mountain Biking Trail System

Recently being back on the Island, we decided to check out the the Dumont trail system for the first time, Nanaimo BC is an ideal destination for all levels of riders.   We'll definitely be back to check out more! We found our-selves on what felt like a little bit of XC trails followed by some flow trails, check out some of the footage here. Flow trails in particular, are what can be tricky to maintain Zone 2. 

 

Training Zone 2 on Downhills

If you're primarily a mountain biker - it's most likely you are riding up for the fun of the downs. I don't blame you, but often times we're missing an opportunity to continue building our endurance on training days if we're not pushing hard enough (when safe to do so!). Here are some tips on how bike downhill while maintaining Zone 2 intensity:

1.Controlled Descents:

 

Instead of coasting, engage your muscles by maintaining a controlled descent. This not only adds an element of skill but also keeps your heart rate within the optimal Zone 2 range.

2.Technical Maneuvers

 

Use downhill sections to practice technical maneuvers. Controlled turns, bunny hops, and navigating obstacles keep the ride exciting while ensuring a continuous Zone 2 effort.

3. Mindful Descending

 

Stay present during descents. Rather than just letting gravity do the work, actively engage your core and lower body, maintaining a mindful approach to ensure you stay in the desired training zone.

Making Zone 2 Training More Fun

 

Making Zone 2 training more enjoyable might look a bit different for everyone, depending on what motivates you. Here are some tips to help switch you training up a little more to keep those weekend long rides fun.

1. Trail Games

Create engaging challenges like timing yourself between specific trail markers or incorporating skill-based tasks. This not only adds a playful element but also keeps you focused and in the Zone.

2. Group Rides

Join your local riders for a group adventure. The camaraderie, shared laughter, and friendly competition not only make the experience more enjoyable but also help maintain that optimal Zone 2 intensity.

3. Views

Plan breaks at scenic spots along the trail. Take a moment to soak in the surroundings, snap some photos, and appreciate the beauty of your training environment.

3. Actually Switch Up Your Training 

The key to long term success is consistency. If you're getting bored of the same weekly training, don't be afraid to switch to a different style. That's why we decided to go mountain biking for our steady state zone 2 cardio, even though it might not be as optimal for our actual training. It's important to have fun and have an open mind!

 

I hope this expanded version provides a more comprehensive explanation of Zone 2 training. Always feel free to reach out with any questions!