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The Vätternrundan is incredibly flat and open (and fast). You could do a lot worse than horribly long z3 sessions on a turbo (gross!). I ride mostly in the Cotswolds and found the multiple hours of constant effort a bit strange. The occasional 'hills' around the lake were bliss.
Generally don't worry about what you do. It's overall work done that'll equal fitness (along with staying comfortable, warm, dry-ish and fed). So (once you've got through a handful of 2hr+ z2 rides to get back in the game) train in the zone that leaves you knackered at the end of the ride.
If you've got 5hrs that might be z2-3
If ... 3hrs ... z3
If ... 2hrs ... z3-4
If ... 45mins ... above threshold.
miro_o
@apc
anyone got advice on training up for a 300? Not an Audax, but am doing the Vätternrundan in June.
I missed a lot of winter base miles due to a knee injury, so almost starting from scratch..
What zone should I be training in? If I only have time for a 50k should I go at a quicker pace?