Zone 2 - Exercise of the week #2: Cycling

 

Cycling is a fun way to get your Zone 2 exercise!  

 

It’s a lot easier on a resistance trainer to lock in that Zone 2 effort for the prescribed 20 minute session.  On the road or on a mountain bike its harder because you need a fairly consistent effort to achieve that steady state of Zone 2.  But obviously its a lot more fun to be outside on your bike!

In either case, a couple things to keep in mind is posture on the bike and technique.  Your leg should almost (but not quite) straight on the bottom of the downstroke with your heel on the pedal.  Adjust your saddle height accordingly.  The correct height will help you prevent flaring out your knees on the upstroke which can make cycling hard on the knees.  Make sure that your legs almost brushes the top bar to protect your knees.

When you look down to your wheel, the bar of the road bike should hide the hub of the front wheel.  Be sure to relax your neck and traps when you ride.  If you're unsure about your fit, consult with a good bike shop or a certified bike fitter in Edmonton.  It can make riding a lot more enjoyable if you're comfortable.

If you achieve a great fit on your outdoor bike you can use the same bike indoors on a trainer in the winter.  It's much less expensive to buy a trainer for your bike than an entirely separate indoor bike trainer. Then you can dial in your watt output for your zone 2 and monitor improvements all winter long! 

 

If you have any questions about zone 2 exercises, send us a message on Facebook/Instagram or email us at [email protected] - Subject: "Question for Dr.Darrell"

 

Other great options are elliptical and rowing.  Try mixing it up with all of them!  

~Dr. Darrell

 

 

4 Pillars of Exercise for anti Aging:

May’s Monthly Topic —> Zone 2: Aerobic Exercise