Episode 116 - How Useful is RPE and Making Z2 Fun

The Matchbox - A Cycling Podcast

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about ways to use RPE to your advantage and ideas for making those long Z2 rides more fun.

Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at [e-mail] with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

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Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/

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Keywords

heart rate, power, RPE, aging athletes, performance testing, training metrics, lactate monitoring, endurance training, FTP, fatigue, athlete recovery, zone two training, endurance rides, motivation, cycling tips, aging athletes, training strategies, podcast recommendations, cycling community, workout rewards

Summary

In this conversation, the hosts discuss the complexities of training metrics for aging athletes, focusing on the balance between heart rate, power, and RPE (Rate of Perceived Exertion). They explore how these metrics can change with age, the impact of fatigue on performance testing, and the importance of consistency in training. The conversation also touches on the potential of lactate monitoring as a new tool for athletes and emphasizes the need for a multifaceted approach to training metrics. In this conversation, the hosts discuss various aspects of training for athletes, particularly focusing on the aging process and how it affects recovery. They explore strategies to keep training engaging, especially during zone two rides, and emphasize the importance of motivation through podcasts and rewards. Additionally, they highlight the benefits of planning routes and riding with others to enhance the cycling experience.

Takeaways

• Heart rate may be more relevant than power for older athletes.
• RPE can change as athletes age, affecting workout comparisons.
• Fatigue significantly impacts performance testing results.
• Using RPE can help athletes gauge their effort more intuitively.
• Consistency in training is more important than perfection.
• Lactate monitoring could provide deeper insights into performance.
• A multifaceted approach to training metrics is essential.
• Listening to your body is crucial for recovery and performance.
• Power zones should be adjusted based on daily performance.
• Training should focus on functional overreaching for improvement. Recovery takes longer as athletes age.
• Training strategies should be individualized.
• Zone two rides can be made engaging without adding intensity.
• Podcasts can make long rides more enjoyable.
• Using rewards can motivate athletes during training.
• Planning interesting routes can enhance the riding experience.
• Riding with friends can make long rides feel shorter.
• Mixing up training methods can prevent boredom.
• Autonomy in training can empower athletes.
• Incorporating fun elements into training can improve performance.

Titles

• Navigating Training Metrics for Aging Athletes
• The Heart Rate vs. Power Debate
• RPE: A Changing Metric for Older Athletes
• Understanding Fatigue in Performance Testing

Sound Bites

• "RPE changes as you age."
• "RPE is a measure of what was."
• "Not every day is going to be perfect."
• "Lactate monitoring is on the horizon."
• "Multiple metrics are better than one."
• "It's so individual."
• "I like using the reward system."
• "Grab a buddy to go out and ride with."

Chapters

00:00

Heart Rate vs. Power: The Aging Athlete's Dilemma

02:58

Understanding RPE and Its Evolution with Age

06:08

The Role of Fatigue in Performance Testing

08:50

RPE as a Training Metric: Balancing Power and Perception

12:01

The Importance of Consistency in Training

14:56

Exploring Lactate Monitoring and Its Implications

18:13

The Multifaceted Approach to Training Metrics

25:46

Aging and Recovery in Athletes

28:05

Making Zone Two Rides Engaging

31:59

Using Podcasts and Rewards for Motivation

36:32

The Power of Route Planning and Social Riding