Tag Archives: heart rate zones

What is an endurance ride?

Or, riding in Zone 2

An endurance ride or run means different things to different people, and it’s something that a lot of people get wrong, so I thought I’d try and clear up a few misunderstandings and misconceptions.

When I describe an endurance ride I ask someone to ride in Zone 2 for an extended period of time. The way that training works is that your body adapts to the training load that you place on it, so it is important to increase the distance that you ride, and make sure that you plan this well. If you increase your long rides/runs too early you will be at risk of burnout and reach your peak fitness too early. If you don’t increase your long rides/runs enough then your endurance will be compromised.

It is also important to make sure you pace the ride correctly, some mistakes that people make are:

  • Riding too hard on hills, and then recovering on the flats and downs.
  • Not riding consistently on the flats and downs.

If you are using a power meter it is easy to see if you are in the right zone, and I have found I ride more consistently when I use my power meter. If you are using heart rate then you can see from your heart rate graph how consistent you are. If your heart rate graph looks like the one below, then you may not be getting the benefit of an endurance ride.

Heart rate dips and peaks a lot.

Heart rate dips and peaks a lot.

Shown below is a more consistently paced ride where the heart rate remains fairly steady

Heart rate does not dip and peak as much.

Heart rate does not dip and peak as much.

People’s heart rates don’t tend to dip as much when they are running, but it is still important to be aware of your effort levelĀ and keep a constant pace. Don’t forget, triathlons are steady state events and you need to be able to swim, bike and run at a steady pace for an extended amount of time.