Using zones when training gives you a good way to monitor how tired you are, particularly if you train with power.

Chances are that you have a few rides that you do on a regular basis. So, for example, if you go out and do intervals one week and can maintain zone four from the bottom to the top of your favourite climb, but then go out the next week and can only maintain zone three, then the chances are that you are too tired to perform at your best.

A good rule of thumb when you’re training is that if you can’t reach the zone you are aiming for then you won’t get out of the session what you are aiming to. So if you can only sustain zone four instead of zone five for your normal three minute climb, then it’s time to build some recovery into your training plan.

Heart rate is a little more difficult. As you become tired during the season your maximum heart rate will drop slightly. This is a normal process and nothing to worry about. It is, however, something to keep in the back of your mind. After a break over the winter your sustainable heart rate will be actually be higher than when you are in top shape over the summer.

It’s also important when using power or heart rate that you test yourself regularly to ensure that your training zones are up to date. If you only test yourself at the start of the year then your zones will be out later on in the summer and your training won’t be as effective. Try and test yourself every six weeks or whenever riding a certain power feels easier than normal.