The Simple Training Plan That Made Me a Better Indoor Cyclist
Dan Smithson
5,787 views
12 months ago I was a complete newbie to Zwift. Now I’m racing in Category A.
In this video, I break down the simple training approach that helped me make that progression — roughly 80% Zone 2 riding and 20% high-intensity training.
I’ll talk about why Zone 2 makes up such a big part of my training, how I use Zwift races and harder sessions for the other 20%, and why I think keeping things simple and consistent has worked so well for me.
I’m not a professional cyclist or a coach. I’m just a normal bloke trying to fit cycling around work, family life and five kids — so hopefully this shows what can be achieved with consistent training, even when you don’t have unlimited time.
If you’re new to Zwift, trying to improve your fitness, or wondering whether all those easy Zone 2 miles actually work, hopefully you’ll get something from this one.
From newbie Zwifter to Category A in 12 months. 🚴
If you enjoy the video, consider subscribing and following along with the journey.
#Zwift #Cycling #Zone2 #ZwiftRacing #IndoorCycling #CyclingTraining #zone2training
If you would like to contact me, please email dansmithson5@yahoo.co.uk
17 Comments
Solid progress for year1, imagine what year5 may yield 🤯
Enjoy your vids 👍🏼
At 61 I train around 7-8 hours a week. I’d say 80% of my training is zone 2. The rest high tempo, Vo2 intervals or races/hill efforts.
Recently I moved to Advanced category, it’s a massive jump & sadly I’m no longer competitive. Hope to loose points & drop back a category 🤞🏼
The second funny part is that your heart beat may not be zone 2 even if you think so, unless you got a lab test and measure lactat in blood, you may see some random stats from Garmin od Swift. Thats not a problem, but its quit possible that all your zone 2 training is in fact lower zone 3😀😀.
But with the amount of time you got and your progress this still works and its not that important. Now if you will start losing weight, you may need more time in lower heart rate, because you will need much more time on bike.
The reason you dont lose bodyweight now is easy - you dont burn enough calories and you dont cut the meal. Lets say you want to cut 10kg - thats 70 000 calories - you will get that by adding let say 100 hours on bike to the amount you already do. So if you add 5 hours a week, you will lose the weight in 20 weeks. So thats a lot of time. Or you can touch the meal - but that always hurts 😀.
Anyway, since u got power, Im absolutely sure you would also love a road bike in real world😀. I get from zero to 55 km / hour in few seconds with only 1400 watts or so. Thats totally your level. Im not a 100kg like you, but Im pretty sure you would love the speed even on a real road. Hope you give it a try😀.
Many thanks Christian
The Simple Training Plan That Made Me a Better Indoor Cyclist
Dan Smithson
5,787 views
12 months ago I was a complete newbie to Zwift. Now I’m racing in Category A.
In this video, I break down the simple training approach that helped me make that progression — roughly 80% Zone 2 riding and 20% high-intensity training.
I’ll talk about why Zone 2 makes up such a big part of my training, how I use Zwift races and harder sessions for the other 20%, and why I think keeping things simple and consistent has worked so well for me.
I’m not a professional cyclist or a coach. I’m just a normal bloke trying to fit cycling around work, family life and five kids — so hopefully this shows what can be achieved with consistent training, even when you don’t have unlimited time.
If you’re new to Zwift, trying to improve your fitness, or wondering whether all those easy Zone 2 miles actually work, hopefully you’ll get something from this one.
From newbie Zwifter to Category A in 12 months. 🚴
If you enjoy the video, consider subscribing and following along with the journey.
#Zwift #Cycling #Zone2 #ZwiftRacing #IndoorCycling #CyclingTraining #zone2training
If you would like to contact me, please email dansmithson5@yahoo.co.uk