Totally, I have found that doing Z2 outside has renewed my love of cycling, just going and taking it easy has been so … what I did 10 years ago
Going slow on the uphills and then spinning trying to stay in zone is kinda fun as well, and I expect a good practice
Watch racing? Honestly distraction and regular standing breaks can help
After some experimenting I have found that watching some long ride/drive videos as a main picture (example: [4K 60fps] Montenegro Scenic Bike Ride with Music - World's Most Scenic Routes - YouTube), some docummentary/lecture in the background works the best for me. This kind of video allows me to zone out pretty well. Occasionally zwift in the background and some longish course to keep the mind occupied near the end of 3h+ ride. My experience is that between first and second hour is the worst mentally as there is no challenge and no satisfaction. After that it becomes easier. Second to third hour is way better. Everything after third hour is very easy mentally as my mind is happy of doing good workout. So for me longer = easier. The hardest are 2h Z2 volume fillers - hate them.
I used TR on a Mac Mini, and was able to cue up a good read on Apple’s Books app, and read a few (dozen) chapters while riding TR rides. It worked really well, until I started trying to use it during more strenuous rides, and got tired of being ‘blindsided’ by the higher intervals.
Find a good read. I tried movies, but found, for me, that I couldn’t get in to them enough to ride out the boredom. Could be just me.
I prefer doing all my base rides on the indoor trainer because I want to stay with my cats. You do get used to it, the more you do it.
I usually use a reward system for my rides. I’ll aim for a certain time for a short break and snack before hopping back into the saddle. The relief from a sore bum and some energy from the snack can give you a nice little boost. Just make sure not to take the breaks too long, otherwise it’s kind of hard to warm up again.
That’s exactly my method. I live in an area where you cannot avoid hills so I will have my average power up and keep it in zone 2, those 5 minutes putting out 300w aren’t going mess up my 2 or 3 hour endurance ride.
Lots of good replies here, so I’ll tell what I do, with the caveat that I struggle with these rides too, but not due to boredom, but rather a sore bum and numb hands. I’ll mention I ride on an MTB, not a road bike, so hand positions are limited.
For the Z2 rides indoors I cue up a movie I want to watch; as they usually last 90-120 minutes, it goes well with a long ride; alternatively, I watch a series on Netflix. I use headphones as this helps me get immersed in the movie/series and forget the bike. I do stand up and pedal off the saddle every 20 minutes or so to help my bum, and I have put a gel cover on the saddle, which makes it a bit less uncomfortable. For the hands, I use padded gloves and Ergon grips.
Other than that, I am open to suggestions, as I feel I could do much longer Z2 rides if it weren’t for the sore bum and numb hands.
invest in a bike fit
Put a swim in before and a run after it.
I just did a century gran fondo this past weekend where the first 55 miles were filled with rolling hills and then one big climb between miles 47-55. From miles 56-100 it was absolutely flat going through farm roads, but there were lots of head/cross winds. Between burning a lot of my matches in the first half and possible electrolyte imbalances due to the heat (90F +) I was cramping in both legs. Thankfully I had done many TR endurance rides in the past where I practiced high (for me) cadence pedaling between 90-100rpm. So to combat the cramps I pedaled most of the flat, second half in a low gear at high cadence. It was slower, but I never had to stop because the cramps started relaxing a bit. So now I’m happy to see a long endurance ride in the plan because I can recall how useful they are to me.
Due to time constraints I’m also doing some Z2 rides on the trainer. I also found it surprisingly difficult to keep at it after 70 / 75 minutes.
I like to go for two rides. One in the morning and one in the evening, or finish one ride , rest for some minutes and start another one.
I try to do stuff like watch material from a course I’m taking, or audiovisual training materials from work. I get more done this way but sometimes it’s mentally tough when the lecturers/presenters are boring.
Watching a good long movie sometimes keeps me cycling for longer.
I found that lowering the cadence and standing up on the pedals helps. Up to now I have done it when it was already too late. If you do it regularly from the beginning of the ride I think it’ll be better.
Take breaks, stretch and have some good entertainment. I’ve done dreaded 4 hour rides and watched 2 marvel movies in a row. I would much rather ride outside but sometimes I like to challenge myself maintaining that steady power for as long as I can. I figure the boredom of a four hour ride inside will make any four hour ride outside a lot easier.
Good advice here, I too do the ‘every 15mins stretch, eat etc.’ so I have 15min blocks until a reward.
For me, Z2 is perfect on one of the zwift pace partners (coco cadence) so it’s easy for me to jump into a ride with her, be part of a big group, put out easy and cheat KMs for strava and also have to concentrate a bit to keep in the peleton.
May I recommend something I call The Avengers Century? Run Infinity War and Endgame back to back. They flow seamlessly together and clock in at just a touch over 5 hours. Easy enough to knock out 100 miles at just under 20mph on a flat course in Zwift.
That was how I completed my first indoor century and it was awesome.
I’ll have to try that sometime!
LOTR movies are also the universal symbol for “I am here for a long time not a good time” when it comes to indoor rides.
Optional extra: google drinking games for popular movies, and eat a gummy worm every time you get a hit.
I found that going through the ‘extra features’ was another way to pass the time. Watch the movie, and check out all of the other stuff on the disc. Some movies have really extensive information on how the movie was made, etc… Many movies don’t have anything, and some only have that on Blu-ray versions. It helps pass the time, and can be very engrossing.
I am currently doing Trad Base MV and in the second block.
Which has quite a bit of Z2 work - my reason for picking it.
I have no problem with the tedium or monotony.
I have been trying to do them break less. Today was Sucia Island (2h 45m). The door bell rang somewhere around 1h 30m, I had to get off the bike and attend to that. Also grabbed a sandwich break while I was off the bike, maybe 5m in all.
So are these okay or should I avoid off bike breaks altogether ?
I don’t think I can manage Mianzimu which is my target without one, but if it means HTFU then I guess have to
Big picture - 5m break is nothing. If such a break means you are going to jump back on and do another 1h+ (or whatever) then fill your boots. The benefits of time on the bike (volume) will prevail.
For my zone 2 rides indoors I usually watch geology lectures by Nick Zentner, a Geology Instructor at Central Washington University. It helps that I’m in Eastern Washington, and its interesting to learn why the local landscape is the way it is. I alternate with British Television. A favorite is Foyle’s War. Also Midsomer Murders.