GTRacing on the hub send me this... Go slower, get faster It sounds impossible but this is the basic starting point for HR training. I started off by doing long Zone 1 and Zone 2 rides. It was slow, boring and tortuous at times. What happened over a period of months was amazing. In a nutshell I was still riding in Zone 2 but I was zipping along compared with when I started. By going slower I’d made my body more efficient. It was like a light being switched on: if I can go this fast in Zone 2 then just how fast could I go in the higher zones? Fletcher, who’s an exercise physiologist, is adamant that by going slow you will get faster. The Evesham-based coach even has a mug on his desk emblazoned with the words ‘slow is the new fast’. But he has some sage words for anyone who thinks that HR training is like waving a magic wand. “Training is boring. Anyone who says they can make base training sessions more entertaining and can introduce fun is kidding you. Just accept it that those long, steady rides on the bike will be boring but they will bring results. There are no shortcuts and no quick fixes.” Because discipline for these slow rides is so important, it’s probably a good idea to ride them on your own, without the temptation of trying to keep up with faster mates, or rising to the bait of village sign sprints or traffic light grand prixs. Key session: 3hrs in Zone 2. Stay in the zone and stick to it. Don’t be tempted to push on the hills. http://www.bikeradar.com/fitness/article/training-heart-rate-monitor-basics-28838
