Zones in a 24-hour race

[shapirolh]

Hi Lynda,

I know that I'm supposed to stay in Zone 2 for the duration of my 24-hour race, but how long do you think I can venture up to Zone 3? We were talking strategies yesterday and realized that I might need to bump up to Zone 3 on some headwind legs during the middle of the race to maintain the average speed I need to hold. So, maybe 15 minutes of Zone 3 with 30 minutes back in Zone 2? Or should I just slow it down and stay in Zone 2 all 24?

I don't know how to experiment with this without doing a 24-hour training ride!

Last year, I stayed in Zone 2, but in the lower range, and I know I need to push harder this year to meet my goal, but don't want to burn out too early.

Thanks, and HAPPY NEW YEAR!!!!

Leslie

[Lynda]

Leslie,

That is a great question. In 24 hour mtb races we often dig into zones above zone 2 just to get around the course. You can be a little more controlled in your road 24 event.

Heart rate is a physiological response to exercise (or more specifically power to the pedals on a bike) and not a precise pacing tool. Heart rate response to increased power to the pedals varies during a 24 hour race. It is not consistent. It is somewhat predictable though.

Heart rate becomes depressed for a given power with fatigue. In an endurance event this starts to occur at the 3 hour mark and will decline to the 6 hour mark then level out.

What does this have to do with your question? Well, during the first 6 hours of your event you can increase power to maintain speed into a headwind – and your heart rate will respond nicely rising into zone 3.

[Scott Mc.]

As a bystander to this post, this is Great info Lynda.

[jmr-rider]

I agree, great info. This for this thread.

[Dave]

Great response, and lets me know exactly what I need to do — get faster in Zone 2!!!!

[Author]

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