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Hello, I'm worried that my training might be falling into the grey zone, which I understand as easy rides not being easy enough, and hard rides not being hard enough. Is that basic understanding correct?
I'm thinking about buying the Joe Friel training bible, and I'm wondering if anyone knows if this issue is tackled in the book?
Thanks.
Basically yes. 80% training very easy training, 20% very hard training, very hard as in you shit it even thinking about it!
or are you referring to the Fast after 50 book, where all training is in the grey zone...
As it happens I'm just working my way through it. (turns round and picks up book)Â A quick look doesn't find anything about the "grey zone" but does mention that active recovery rides (heart zone 1) are an essential part of any program.
http://www.triathlete.com/2013/07/training/checking-your-intensity_59521
This covers it, and should prove useful.
@Turnerguy - boomtish! (I'm not thinking of that book)
@ Everyone else - thank you - very helpful. I think i am most definitely in a murky in-between zone. Sigh.
Actually just read it. It's in a section called "Intensity distribution" and it contains this:
The single biggest mistake in training is to make easy workouts moderately hard (between aerobic and anaerobic thresholds) thus decreasing recovery. You need lots and lots of easy riding if you are to perform to a high level.
The bottom line is that the easier your easy workouts, the harder your hard workouts can be.
... this is often referred to as "polarised training"
If you're riding MTB in the 'grey zone' or road somewhere hilly, then all your rides will contain intervals of varying duration and intensity and recovery periods.
Riding your bike lots will make you fit. Volume is king. Ride fast sometimes for the fun of it and slower when you're tired.
For reference, I've trained and raced for almost a decade now. I was fastest when working with a coach, power meter and doing five hard interval sessions a week. However we're talking a few percent faster for a massive investment of energy.
This year I've just ridden with no agenda. Still doing OK at the races.
I'm starting to tire of every 'guru' churning out the same information which is then repeated by everyone else. If you analyse a genera ride it contains all the training you're looking for. (But doesn't sell books/coaching/YouTube channels etc)
Hmm - but the context is important. Take Sweet Spot training. That's moderately hard, but you do it for extended periods, so get the training benefit. For example, TrainerRoad makes you do loads of it (on the high volume base plan, anyway).
I've yet to read any sort of structured training bible, since I started to cycle for fitness ~17 months ago.
If I'm on a training ride up in the South Downs, typically I'm somewhere near or above my Lactate Threshold Heart Rate (which Crickles reckons is ~170bpm) and somewhere near or above my 20min FTP (~290W) climbing the hills. On the flat and downhill, I typically drop back towards ~130bpm and ~150W, recovering from the climbs.
If I'm on a recovery ride, I try to stay under ~130bpm and ~150W all ride.
I don't expect rides where I stay under my lthr and my 60min FTP (~247W) to be of much fitness benefit at all. These are what I would call "grey zone" rides, it's simply time on the bike, like my first century last Friday. It ticked the century box, but I expect to smash my times up the three Harting hills on a training ride.