Any reason to train at L2 or L3?

tonyzackery

IMO, there is a place for L2 and L3, specifically if you're an athlete that is trying to convert from a predominantly anaerobic sport (i.e. Amercian football) to an aerobic endurance sport you will definitely need to do ALOT of L2 and L3 riding in order to build the muscle capillary density/mitochondria required for sustained higher intensity work without going anaerobic too soon. I am speaking entirely from personal experience.

For those who weren't blessed with a preponderance of fast twitch muscle, L2 and L3 work is of less benefit, but for those of us who have fast twitch in abundance, there can never be enough L2 and L3 riding. We are those riders for whom going slower can actually make us faster in the long run...

john979

Keep in mind high L3 is in Dr. Coggan's "Sweet Spot."

Porkyboy

Hi

Sorry to be a real thicko but I'm new to this. There seems to a lot of different training intensity bands/levels talked about with all kinds of different names and invented by different people and organisations.

Can someone clarify for me exactly what is meant by L1,L2,L3,L4,L5 etc. as referred to in this thread or point me in the direction of the defininitions that apply.

Reckon this will give me at least a fighting chance!

Thank you for your help.

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Alex Simmons

Go here:
http://www.cyclingpeakssoftware.com/power411/levels.asp

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Porkyboy

Hi Alex

Gawd, what a plonker. Hadn't realised they were just numbered versions of the levels in the CP package, just assumed they were yet another set of levels! Extremely helpful thank you, I can now at least begin to understand what is going on here

Cheers.

PB

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Roadie_scum

I don't think it's that narrow... not to say that is a bad level at which to train.

Alex Simmons

So now you have your head around that, here is another version of essentially the same thing but this time using MAP as the anchor point rather than FTP and with more zones, some of which overlap. I use these when prescribing training workouts:
http://www.cyclingnews.com/fitness/?id=powerstern

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Porkyboy

Hi Alex

Thank you very much for your guidance.

Ok, the obvious questions now are:

1. Which are the better zones to use for day to day training and why?
2. Why the need for more than one set of zones, just to confuse folk like me?

Thanks.

PB

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mullerrj

Sorry Porkyboy..but I had to laugh at your questions. It reminds me of my tournament bass fishing days when I used to go on the Fishing Forums..and guys like you would ask: 1. where should I fish (hotspots) and what should I use for lure selection? and 2. why should I fish there with that lure? Not trying to be sarcastic..just pointing-out a similarity..and that is, there is no discreet answer. People train in particular zones to meet particular needs. If you're a "sprinter" you're not going to benefit from L1 or L2 work. Likewise, if you'e an "endurance rider" (like an Ironman Triathlete) you're not going to REALLY benefit from >L4 work. If you're an "all-rounder" you'd benefit from both. So, it pretty much depends on what you want to get out of your training..what are your goals? Best Regards, Rob

Roadie_scum

I think you are referring to the specific question of whether the Coggan or Stern zones are better for day to day training? It's best not to get too hung up on. There is a strong equivalency between the zones and training regimes prescribed with the zones will end up being equivalent if you have a good coach.

As far as which specific zones to train in, that depends on your goals, strengths, weaknesses, etc.

Roadie_scum

Absolutely.




Weight control? Recovery? Road sprinters?



Absolutely and completely disagree! Any aerobic focused rider should do some L5 work at some stage of their training!




Indeed - structure your training based on your goals, strengths, weaknesses, event demands and training history. But it isn't so simple as sprinters never using low zones and enduro riders never using high zones.

mullerrj

RS- I agree with what you said..just using EXTREMES to make a point. Rob

Porkyboy

Hi Rob

Pleased to have given you a laugh but unfortunately this was the result of you misunderstanding my question. I'm clear about training needing to be geared towards one's goals but thanks anyway.

PB

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Porkyboy

Hi RS

Thanks for the information, you have correctly interpreted my query, appreciated.

PB

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