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Having been banging my head against a brick, so to speak, with chronic fatigue for the last 6 month, i'm looking forward to starting my Dynamic Loading journey 🤜🤛

Super helpful and thank you Gordo. Looking forward to the next chapter Core Pace training 👌

I am going through a phase where this is precisely what I need to hear. Thanks!

Gordo - you’re always providing me with a reality check 😊🙏

This channel is criminally underrated.

Thank you for your thoughts!

Thanks coach! Very helpful framework for looking at things. Would love for you to cover real world strategies for settling the nervous system. For me I find yoga and deep breathing work well as well as very easy trail runs with no music.

Thx Gordo, question on annual progression. Last year (1st year back after long break) I completed 400 hours This year will be 500 hours (Z1/2 88%; Z3/4 11%; Z5+ 1%) Simply aim for 600 hours next year? Background: 56 yrs returning to endurance after 5 yr pause, happy with progression & recovery, disciplined with my Z1/2 (mostly Z1) but keep feeling there is more fitness/speed to be had with a little more intensity

Great video! My muscles start to hurt slightly even at 95 HR and 11 min/km, and it feels like RPE 3+. My max HR is 194. Should I train below 95HR? Should I run/walk, because 11 min/km is already so slow? As soon as I start to run, I feel slightly burning in the muscles, like RPE 4. Should I do 80% under 95% HR? I am a bit confused. Hope you can help!

These "behind the curtain" topics are the best, IMO. It took a bunch of years for me to find out what the real foundation of good training is. Thank you, Gordo.

Such a valuable video. Thank you

In my opinion this is a very important and very little discussed topic. I don't understand why we don't talk more about something that 90% of us athletes definitely feel

I think "mental chatter" is a more commonly know, used and easier to understand what you mean for most people than "noise"!? The mental chatter in theese situations, which btw is almost always negative in nature, is simply the subjetiv reaction to the overload of fysiolocigal processes whithin the body. And yes, one can absolutuley train one self to dial that fenomena down, and by doing that not only waste less energy, but I think just as important, have a more mental tranquil experince. (sorry for bad english)

My problem is that my belief system is "Oreos + Milk will solve all of your problems" ;) on a more serious note, I had open heart surgery last Feb...like Dave Scott...to replace a birth defect (bicuspid aortic valve) and now my exercise philosophy is a lot more aligned with metabolic health, longevity and having a very healthy cardiovascular system, at the same time as I start doing almost exclusively green zone 1 and 2...I see performance gains I was really not expecting! I am a believer now :)

Living on 50% of your income as a graduate in London would be impossible these days. Your housing alone would likely make up that much.

Great tips.

Gimme more of this 🎉 I live to swim

Great points

Awesome thanks

Very very valuable. But, you have to take it home and sleep on it. Let the idea simmer, and whatever is left in the pot when it does, may be applicable to you. Feels like Gordo's coaching style is not giving you fish, or even teaching you to fish, but more like.. talking about a concept of a fishing rod and the pros and cons of the various designs of them, and then pointing you in a general direction of a body of water. 🙃

When using the band, it feels like i'm swimming too flat. No rotation. Is that normal?

Thanks for putting this out. The part "that will reduce your total stress load which will improve your adaptations to training" is something that each time I hear I feel like a lightbulb is going off. I need to write it down and read it out every day and internalise it!

Love it!

Lots of levers to pull there, thank you for the clarity and detail. 💪♻️💪✅

Green day sounds much like LSD - Long Slow Distance. {flash back to the 90's 😮}

Thanks Gordo, I always wondered what a Green Day involved and now I know 👍

Thx Gordo, where do you place the strength sessions (assuming 2 per week)?

So awesome. Thanks. Basically laying out a program for nothing more than the time it takes to listen and plan. Thank you ✌️

It was easy in the begening to be in zone 2 , after few mouthes i cant be in zine 2 i need much efforts to be in zone 2, i dont know why

I am a beginner… can I like train my Zone 1 consistently for 3 months then Zone 2 consistently for another 3 months?

It’s taken me well over a year to fully embrace this idea, but the more I pay attention to my fatigue and recovery the more I realize you’re right on this topic. Overcoming years of thinking otherwise takes time and effort. Keep at it.

Thanks

"Recovery minimums" , Nice!

Is there anything that does not apply to running from this video?

Thanks Gordo for yet another great video, would be curious to hear more about your specific and then peak/taper load at the end of your season!!

Enjoyed this. I definitely am wanting to improve metabolically, and follow your methods, advice, and videos as best I can. Walking mostly for now, and some Zwift bike, but plan to slowly ramp up the run training to get myself ready for a half marathon in January (along the Gulf Coast- still pretty warm) and perhaps a full marathon later on in the Spring. Right now, following your pattern of 2 hours per day, 2 days easy (one hour easy movement) and Saturday 4-6 hours. I'm definitely not metabolically fit (my heart rate pops as soon as I begin running), but have the tools because of your teaching. Thank you!

We are watching you. Believe.

Legend. Thanks Gordo

thank you for sharing your knowledge and experience

Thanks for this! You did make me think you were initially talking about a tether. On that subject - what do you think of swimming with a tether? I have a small pool in my building (like 15 meters) is this worthwhile or should I find a longer pool (downside - less available).

Nicely presented Gordo. I'm assuming for indoor training you recommend athletes to use fans/cold drinks etc to keep body temp and therefor HR down and reduce CV drift and avoid decoupling power/speed and HR. Would you lower intensity to maintain the target HR zone for these L2 sessions? Thanks.

Favourite Ironman set is 3x400 Bouy, 3x400 paddles and Bouy, 3x400 band only in a 50m pool

Thanks Gordo. I'm "only" 42 but can already appreciate that I can handle volume, and intensity, but not volume OF intensity. I'm finding your work very helpful, and testing adding significant (i.e. not "crosstraining") volume of biking in green zone.

Thank you! 2 👍 up! I took a Vo2max and plan to do so annually. I'm a little reluctant to lactate test. Do you have any advice regarding how a VT1 of 97BPM, FATMAX 104BPM, VT2 of 135, Vo2 max of 174BPM, max 177 would relate to the zones you are suggesting? I was very much interested in using MAF, but that formula would have put me (I'm quessing) 8BPM below anaerobic at 127BPM

Thx. In which Training Phase would you do this progressiven?

Thanks Gordo, I have just completed a bike test using your protocol (10 mins steps, 15W ramp) & have a question on determining my AeT. Read results below (hopefully formatting is OK): Power HRave Lactate RPE/comment rest - 1.2 - 120 106 1.0 1.0 easy 135 110 0.9 1.2 still easy 150 114 1.3 1.3 easyish 165 119 1.3 2.0 feels like Z1/2 border (initial deepening breath) 180 125 1.6 2.2 ok 195 130 2.1 2.5 Z3? 210 137 2.4 2.4 Z3/4? 225 144 3.8 4.0 Z4? could do this for an hour Initial thoughts on the above is that AeT/Z1 is sub 165W, Z2 is 165-190W & Z3 is 190-225W

This is great! Thank you. I'm also an "adult onset" swimmer (didn't learn freestyle until age 50). Really appreciate this content geared towards beginning athletes. Also appreciate the tip about focusing on relaxing rather than speed. As a swimmer I don't really have a Z1 or Z2 yet.

Excelente!

Awesome. Thank you 👍✌️

Here at 33 just learning to swim properly now. Thanks for the tips!