Zone 2 & Beyond: Training Secrets From Dr Iñigo San Millán (Tadej Pogačar’s Coach)
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- Опубликовано: 23 июл 2024
- Dr Iñigo San Millán is back by popular demand to answer some of the questions you left under our previous zone 2 training videos. As the leading expert in the field and the coach of two-time Tour de France winner Tadej Pogačar, Iñigo breaks down the science and methodology behind his training model to explain how it can help you smash your cycling goals!
00:00 Intro
01:17 How does this zone 2 model compare to others?
06:15 Zone 3
07:40 Zone 4
11:42 Zones 5 & 6
14:29 How can you find your zones?
15:43 What’s the best way to measure zone 2 efforts?
20:39 How wide is zone 2 & should you push it?
21:55 How do hard efforts impact zone 2 training?
26:17 How do you get the balance of training right?
29:12 What is the optimal amount of zone 2 training?
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What other deep dive videos would you like to see us make on the channel? 🧐
A video explaining that lower pressure on a tire with the same width is faster.
Not your own scientific test videos (which I like a lot 😁).. not theoretical calculations either.. but the scientific data that shows that lower pressure is faster in a tire of the same width.. on a road bicycle 👍
@@Jari1973 Nice thinking, Do you know of any big names in the world of tyre pressure that we should interview? 👀
@@gcn The only one I know is Jarno Bierman - Bicycle Rolling Resistance.
That's partly why I made the suggestion that "real data" seems to be only available to teams and tire manufacturers?!
A deep dive into nutrition before, during an after training, especially it would be nice to hear from a scientist similar to Millán. Polarized Training With Dr. Stephen Seiler would also be great
How to iteratively optimize nutrition and training for self coached athletes.
Whoever at GCN is pushing for the expert explainer videos...keep up the great work!
So just to summarize the important bits for me.
Each Zone from Zone 2 and up
Zone 2 - Mitochonrdria primarily using fat oxidation as a primary fuel source
Zone 3 - Fat oxidation starts dropping because fatty acids are not fast enough to synthesize ATP. Glucose can produce ATP faster, but you also get less, so you have a mixture of glucose and fat oxidation, and fast twitch muscles are being recruited at this point.
Zone 4 - (lactate threshold, FTP, etc) - Fat oxidation is minimized, energy system is almost all glycolytic. Glucose enters the cell at high speed, and converted into pyruvate to be uptaken by mitochondria. However, mitochondria cannot take up all the pyruvate, and therefore the excess is then converted to lactate. This is when you see an increase in levels in the blood. Also, the lactate that is produced by the fast twitch muscles now travels to the slow twitch muscles and the mitochondria in the slow twitch muscles use that lactate as a fuel source (lactate is a preferred fuel over glucose due to the multiple steps required to break down glucose). The more efficient your mitochondria is, the better your slow twitch muscles can absorb (or clear) lactate.
Zone 5 - VO2 max (high intensity 2-4 minutes) - glucose starts becoming limited in converting to energy, so then you start recruiting ATP that is stored in your muscles (this is done without oxygen, hence anaerobic).
Zone 6 - Sprinting - only available fuel is muscle-stored ATP (can last for less than a minute).
Why does it take time to reset back to Zone 2?
- The reason why if you break out of Zone 2 and do higher efforts that it takes a while to "reset" your body to Zone 2 - is because high lactate levels bind to fat cells to prevent lipolysis (breakdown of fatty acids). High lactate levels also inhibits mitochondria transporter CPT1 and CPT2 that transports fatty acid into the mitochondria. Taken the two together, the lack of break down of fats and the inhibition of the transport of fatty acids to mitochondria, it prevents you from using Zone 2's primary fuel source until your body resets, depending on the lactate levels you produced. Even if the heart rate goes down, physiologically/metabolically you're still recovering from the increased lactate levels until that clears.
Just a technical detail - VO2Max is by definition not anaerobic - it's maximal oxygen uptake. Anaerobic is zone 6 (and Zone 7 neuromuscular power if using the Coggan model). Otherwise, an excellent summary that I have borrowed for my own notes. Thankyou. 💕
aerobic and anaerobic energy sources contribute across the board, its the proportion that of each that varies. e.g. Intensities that attain VO2max in 2-4 mins will have a sizeable contribution from anaerobic sources, similarly a "zone6" effort will still have an underlying aerobic contribution.
Z2-3, or the crossover point (where glucose becomes the primary fuel source) can be low or high depending on your “base” fitness. An efficient rider will have that crossover point closer to Z4 than Z2. This means the rider can burn more fat and spare the carbs for higher intensity.
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Thanks for summarising it 😊 helpful for non native english speakers.
This is the most interesting video GCN has *ever* released. I cannot remember the last time I learned so much in 30 minutes. Thank you Dr. Iñigo San Millán and GCN!
could u say what in particular u learned?
@@zikaperic2133 watch the video :)
@@cowieson i did i did not hear something special so I am curious 🧐
@@zikaperic2133 if you really didn't hear anything in this video that you didn't already know then you really must know a lot about metabolics and biomechanics!
@@cowieson well, I can say in the same, do you live under the rock? Most of things he said are repeated on the youtube/youtube by many PTs. You sounded like he said something spectacular, so I asked nicely what he said that so profound.
Free lecture about ATP and training zones from a relevant professor. Thanks GCN.
I absolutely LOVE this type of training. I started doing massive amounts of zone 2 over the past 6 months or so and toss in some zone 4-5 in there as well. I was a self-flogger for years and this is producing MUCH better results and I feel better too!! Love interviews with Dr. Inigo!! That man is a genius!!
I'm on the cusp of moving away from flogging towards more zone 2. Can you talk about what structure is working for you? I recognize that it should change as race season approaches, but I'm thinking about 3 Z2 rides per week, plus one threshold or VO2 max workout plus one hard saturday group ride.
@@zacharymorford1846 "conventional thinking" is for 75-80% Z2 and then the rest (20-25%) at higher intensities as you mention. In your sample week. So long as the Saturday ride has enough Z2 in there so you don't go too far away from the percentage of your total week. That sounds fine.
The issue is when your Saturday ride becomes 2-3 hours of smashing it (the ego can take over in group rides, especially club ones ime) And then you aren't getting enough Z2 to maximise the benefits.
@@rych7852 so hard to not go smash with friends on Saturday mornings!
Also noticed that too - more Z2 training produced a better effort during the harder days.
@@rych7852 Its exactly what any expert on endurance training will tell you, but people won't listen. We have an Olympic champion in our bike club. His expert trainer hold a talk telling all us oldies to do polarization. 80% in zone 2 and 20% of the rest in zone 3-4-5. People still try to go full gas on the weekend zone 2 group ride. It's understandable because 3-5 hours in zone 2 can be quite boring. But I rode a lot of zone 2 ten years ago and had the best results ever.
More, more, more. This was great. Thanks Dr Inigo and Si. Totally different- I have listened to some nutrition podcasts with Aitor Viribay (Ineos) and that was very interesting at the time and changed my on the bike nutrition strategy in line with the intensity of riding. The initial video with Dr Inigo was great. I knew zone 2 was always important and formed the foundation of a solid training plan but that further confirmed it.
So great that you enjoyed this interview🙌 Who should we talk to next?
Dr Phil!! :()
Also check out Stephen Seiler videos on RUclips
@@gcn I know it's running but please talk to Kipchoge 's coach. It would be great to learn of endurance racing training is different or not with cycling
Years ago, I guy turned up to our local timetrials after years of loaded bike touring. Crushed everyone. Bike touring is almost totally Zone 2.
I'm 72 now. Back in the 60's it was miles in the winter and all out in the Summer. In the 90's Heart Rate came into its own, Train the Engine not the Bike. Along came Power Training and Watts came into our vocabulary. I am not knocking Power training because it does have its place but as the good doctor says, we have moved away from the Engine and concentrated more on the Bike. Ours is a Bio-Chemical Engine and the greatest clue to its functioning is Heart Rate and Lactate thus we have to tune it to what we want it to do. Block training using Heart Rate and Lactate measurement programmed to your goals is a great way to go. Obviously, if you are training for a 200 k sportif lactate removal at lower heart rate is far more important than Zone 5 efforts needed for a Cyclo Cross event or a 10,25 time trial. Now I have to go practice what I preach. Great Video with Dr. Inigo San Millan.
This was the perfect middle ground from the interview he conducted with Peter Attia! Very concise for the cycling layman. Would love to see a Zwift Zone 2 variation series workout implemented off the back of this🤞
This was one of the best videos regarding Zone 2 riding out there. Absolutely Loved Dr. Indigo’s openness and willingness to share all his knowledge, this does not happen ever often.
Thank you GCN team for making this interview possible.
Simply beautiful 🤩
That was fantastic Simon, great followup. These two about Zone 2 and the one you did concerning cardiac remodeling have been some of the more substantive high points of GCN lately. Thanks for that!
What I love about this discussion is that it flat out contradicts the pseudo-science that is pushed around about Z2. People think Z2 is training your heart but it's clear that your heart rate is merely an indicator of what kind of muscles you are using (fast vs slow twitch). Love it
honestly the way this man explains the science behind training is so refreshing . As a scientist in another field of study i find that many science communicatiors dont highlight literature and or limitations or execptions to the rule and make general sweeping statments . this guy talks about science and explains it in a way that people can clearly understand.
This is such a great video, and Dr. Iñigo is fantastic. Thanks for producing and sharing this.
Completely changes how I approach my training now! This was great!
Well… worked for me. In 2019 I started TrainerRoad. Great for max power but I nearly overtrained and burned out. Then I did polarized training, lots of Z2 with VO2Max added in at then end of the session and I ended up setting my distance PR for 1 hour and 3 hours rides. My FTP is still the same but I have my max power back but since I don’t race and prefer to ride alone, then it’s irrelevant.
This content was on point from start to finish and all of Si's questions, comments and real life experience was a mirror of my experience in starting in CX this winter. I related to all of Si's experiences in my training and also adapted my training as I felt my upper zones suffer from constant zone 2 training. Can't thank you guys enough for unlocking and unpacking the holy grail of cycling fitness. 👏🏼👏🏼
Simon you are a telepath! You asked all the specific questions I was still having about zone 2! The best interview! Thanks a lot! 👍👍👍
These are the best videos GCN has done. This and the one with Dan Bigham. Please continue to add more videos like this.
Great talk and everything even made sense. By shear coincidence I have been mixing in my higher zone training efforts in at the end of my zone 2 rides. This feels better to me than trying to do a short warm up and then pushing into higher zone training. I do the later one day a week, but I feel I gain more from the high intensity efforts at the end of a long zone 2 session.
This makes me want to get my college biology books out again. I’ve learned so much from this video, thanks for taking the time for the interview!
Thanks a lot for yet another treat! I started zone 2 training because of these interviews and after years I feel I‘m improving again!
Amazing questions, Simon. It's like you read my mind before the interview. This video/interview is extremely valuable!
Thank you very much Simon and prof. San Millan!!! I’ve started some Z2 training after your first video and also made some researches along the way, so at this time I was just having the same questions your reported to Innigo...so I’ve really enjoyed all of his replies and the clarity of his language even when he gets to a more technical language. I will watch it again for sure to better understand all the details. Very cool, thnks again!!!
Awesome! Indulged the whole video with 100% concentration and the thought of how to change my training. Thank you for this video! Dr. Millan explained it in a very understandable way. A legend!
Great video. My favorite of all times. Prof has capability to explain easily without oversimplifyng. Fantastic!
Watching this right before my long z2 ride. Wow. Please more of this! Extremely interesting, well explained, very technical yet easy to understand
Outright the best explanation of what the Zones mean and why they exist that I have ever had the pleasure of watching or hearing, usually talks on the subject make me Zone Out. Thank you for this !!
I really enjoyed that this video didn't try to simplify the information but gave full complexity. It's helpful to have more than you can fully process in the first go around.
Your last interview was my introduction to this man. I watched all the content I could from him for a couple weeks. And Si's lactate test vid provided a good example of a zone 2 talk test to go off in that vid. Since then I've been training in zone 2 and its great. I feel amazing after a good zone 2 session. Only issue is I got caught up doing more mid ride climbs recently but this serves as a good reminder to fix that. Having Inigo on the channel is always enjoyable.
What a great interview. I learned so much in this half hour. Dr. San Millan is such a pleasure to listen to and learn from. Very difficult concepts explained in terms so easy to understand. Thanks so much. And great job Si -- excellent questions.
Great video. Using the interplay between all 3 data point - HR, W and PE - during training is a great way to manage your effort, and paying attention to the relationship between them really gives great insights to your capability over time and form in the moment.
I started cycling 3 years ago and didn't know how to prepare for the season. Last year I did a Zwift training plan (bulild me up) mixing with some outside rides but I felt that the Zwift training plan was random (either too easy or too hard) but I started the spring with a better shape than the year before (random outside ride and just riding hard on zwift once a week without structure).
This year I have watched lots of videos of Dr Iñigo San Millán and then did lots of sustained Z2 training (1h-1h30-2h) 2-3x per week mixed with some outside ride without going too hard and some 7-8 min sweet spot interval or 12-15min tempo (with +- 20min Z2 warmup). It's only January and I did my best ever max 5s - 10s - 15s & 20s power (at the end of a 3hour ride with lots of headwind).
I'am joining the Z2 cult
I am loving this content. Only so many videos can be made about clipping in but this is a great long form video.
Thank you for this wonderful video! I have been watching it several times because it is so interesting. I graduated with a degree in biology with a stress on human physiology in 1993. Dr. San Millan has answered many of the questions I had way back then. Please continue doing videos like this.
Hi, it is so great to hear a trainer that has the scientific foundation on the cellular level of what happens during work. I have also enjoyed a conversation between Inigo San Milan and Stephen Seiler who works with i.e. norwegian cross-country skier.
Try to get an interview with Seiler!
Dr Millan is both an excellent source of informative, but a good person and interactive on social media. Thanks!
What an absolutely fantastic vid. What may be easily overlooked is what a great job Si did as an interviewer and conversationalist in order to open and keep the gate open for the flood of knowledge to come from Indigo; who too is a brilliant conversationalist and teacher. Bravo to everyone involved in this masterpiece video and thank you for a great learning lesson. Cheers!
I've watched most of the interviews with Dr. San Millan beginning with Peter Attia and now the GCN ones, and this was by far the most informative mainly because of the questions! There is a lot of contradictory info on RUclips as to what "level" of Zone 2 is best for mitochondrial adaptation and he did a good job of explaining the need for working in the upper level of the zone. Thank you for a great interview.
Great discussion. The aerobic gains of high-volume zone 2 training should be considered the foundation one builds their zone 4+ engine upon (it's called base season for a reason!) As race day approaches the workouts get more specific to the event. So yes, use it or lose it still applies and it's important to realize the order of training is important to the specific race type.
Si really knows how/what to ask questions. Such talk videos can only get as good as the one who asks. Now zone 2 is an overly myth-ed/hype-ed thing that everyone is talking about. I saw a lot of guys talking about "walking into that zone 2" and believe that they can do zone 2 training by "walking". It's really good to see these myths got cleared by a real pro. My experience in regards to zone1/zone2 is when in zone 1 and lower zone 2 I got "tired", "boring" and "sleepy", while in zone 2 you feel energized, active and "clear-minded", but you don't need to "hold" using mental power. When in zone 3 you feel the same energetic but you have to "hold" while your body will give you a negative signal to "slow" down. You "hold", you endup in zone 3 and much fatigue. You don't "hold", you fallback into that right zone 2 and you feel energized afterwards. Now a hilarious scene is for serious training guys the problem is they tend to go "too hard" and ended up in zone 3. While for the greater general population, it's the opposite. A whole lot of seniors and low-athletic-level "active" people are doing it "too easy" into zone 1, and believe that they can become world-class endurance athlete just with easy everything.
That was awesome advise to locate the z2. Thx a lot!
Great interview, I’ve seen most of the other interviews, and this one nailed it. These are the great questions I wanted to know. Other interviews I’ve seen with Dr. Millan get bogged down. I’ve been doing Z2 for a few months now, and it does make a difference IMO. He really makes physiology fascinating!
The knowledge and quality behind this video is pure gold! Amazing overview by Dr Iñigo, brilliant questions by Simon... Such a powerful content to enhace our training! Many thanks, GCN!
Again BAM! As a novice rider using cycling as a catalyst for weight loss and control I can absolutely connect with Dr. San Millan's articulation of understanding HOW our muscle systems work and to recognize the different stages when putting in the effort. Great, GREAT content! Thank you Dr. Inigo and GCN!
WOW!! Absolutely stellar content!! (And I'm an unracer.) I love the metabolic /muscle science!! (Not just because I'm a retired RMT) I'll definitely use this information to structure my training sessions and keep my best full range of fitness. Inigo is so clear & matter of fact and down to earth. What an inspiration! A lotof what he says dovetails with Phil Clavell's Midlife Cyclist. Since I am 64, I really appreciate an extensive recap! I've bookmarked this video. Thanks for the great interviewing techniques Si! You asked our questions well and didn't get in his way. Hats off to you and gcn!
This is by far the best explanation regarding the aerobic-anaerobic concepts. There are so many wrong info and advices on the web.... thanks a lot!
Outstanding. I wish this was available when I was racing more years ago. It’s funny because I had a friend who used to be a world class Marathon runner. He was from Somalia and he said when he came here for college the coaches used to force him to do a lot of high intensity intervals. He had terrible results. He finally convinced his coaches that he could train himself on the way he used to run in Africa, primarily zone 2. He said his results turned around and he had a successful season with places in major college events and marathons. This reminded me of the story Ahmed told me those years ago.
Great interview and perfectly explained by Inigo! The only thing I was missing regarding the importance of Zone 2 was, that if you "tip over" into Zone 3 aka above your first HR/Lactate Threshold, the amount of stress hormones (adrenalin, noradrenalin and cortisol) is increasing significantly. Therefore be safe and ride 2-3 beats below your threshold instead of above.
Outstanding, Simon. Really helpful in my quest to determine my zones and when/how to train them. Your and Ollie’s segment on finding HR zones a few weeks ago was also very helpful. Thanks again.
Thanks for watching! We hope it helps with your training 🙌 What would you like to see us cover next?
Lets do Dr Ferrari next
That would be DOPE
And the orange juice diet!
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thanks Si , Doc and crew.......he is very cool , and easy to understand his method.
An outstanding discussion! It IS a complex issue, but if you paid attention there were some nice simple take away messages, hints and tips. Thanks to everyone involved.
Absolutely the best thing on exercise I’ve listened to in years.
Such a fascinating subject. I could listen all day! I watched the first part and have since incorporated Zone 2 into my regime and I've gotta say it's working great. I'm doing a pretty intense program at the moment getting myself in shape for some big rides this year. 7 days on 2 days off for a block of 4 then 4 days off. I do 4 zone 2 rides in the 7 days on. The Zone 2 efforts get harder through the block of 4 X 7. In the last of my 7 days on my legs are really really burning but my HR is steady. This is doing great for my endurance which is my main aim. I only do 2 sets of high intensity in the 7 days and 1 long endurance ride on day 7. I feel good, fit, healthy and happy all the time. In the past I've got to points where I just feel worn out and knackered. Zone has put and end to that. You have to be very patient though. Sticking to zone 2 when you feel like smashing it isn't easy! Believe in the method 👍
I love how instead of just saying to Si "you didn't periodize properly" he explains what Si could have done to prepare for his cross race. One thing I'm going to have to re-re-watch this for was his answer to the question Si asked about if the body adapts to zone 2. It sounds like his answer is no but he's so good at explaining why and I think that's the part I need to hear again. Thanks for having him on! I first fell in love with this dude when he was showing up in keto spaces about 5 years ago.
Outstanding video. Great information and Si hits every single one of the questions I've wanted answered about Z2 training. 👏👏
A lot of this was way over my head, but, what I could get my head around was very interesting. This is a video that I'm going to have to keep watching to take on board the logic behind it, even for a purley average rider like myself.
One of the best GCN videos. Simon - you asked perfect questions!
This was really informative, definitely clarified a couple of questions I had around energy systems and how the work together under different intensities. These explanations are invaluable because they don't pretend to hand out magic formulas that will work for everyone. It is better to understand why something can't be blanket prescribed than to just throw out some generalizations and please the people who want things simple. At least you can understand what is happening and why, and even lacking the tools, have a better chance of working out where these physiological boundaries are for yourself.
This was probably one the most informative and useful videos that you have ever done 👍 I really appreciate this , well done guys. Keep them coming🙏
Amazing content and information. Me as an intermediate amateur rider in combination with Keto and intermittent fasting, I always felt best at the edge of Zone 2 without even knowing the science and mitochondrial biochemistry behind it. I also did longer rides even without food. And now knowing all of this information, I know it was the proper way of riding and improving my fitness and stamina at my age of 43. Thank you Dr. San Millán and GCN.
Great video! It’s very satisfying to know how to train for optimal fitness considering our limited time. Si the questions you asked are exactly the questions I had after viewing your other great video with Dr. Iñigo. Many thanks.
Just brilliant - arguably the best rendition of this critical, metabolic theory on the web - really fantastic
The guy is simply the king. I could listen to him allllll day. May have to watch this a few times to make sure I’ve got it all haha
The deconstruction Dr. Inigo makes on the subject is, especially for a true ( and aged ) amateur like me, all so enlightening, helping me to somewhat understand the perceived sensations on the bike while riding. Fascinating. Thanks to Inigo, Simon and GCN.
Glad we could help! Have you seen our other interviews with Dr Inigo? 👉ruclips.net/video/at3MPoK53dU/видео.html
This was a good one, like me as a gearhead i see my body like a engine and now i understand the zone's better in what gear i have to be to burn the different feul supply....
What a fascinating interview
Such a great interview Simon! Thank you Dr. Iñigo for sharing.
thank you for doing this. Learned so much. I am a beginner, but I feel this is relevant to all levels.
Great video. Thanks to the Dr. for the technical explanation of the zones. I wish we had a lactate monitor to better see our zones
After a winter of staring at numbers and zwift graphs, I think I can realistically correlate my heart rate and some degree of "feel" for which zone I'm in. His model makes so much sense when I think about my training over the past few months.
Nice work, putting the time in on Zwift always pays in the end! Have you been doing lots of zone two workouts? 👀
@Global Cycling Network 3 to 4 zone 2 days a week. Other two either race or interval days with one rest day. I'm a huge believer now in zone 2 training making up the majority of time on the bike. Pushed through a plateau this past month and I think a lot of it has to do with shifting more of my training time into zone 2.
What a fantastic series of videos. Soo informative. Dr Inigo is legendary. Keep it up GCN
Absolutely enjoyed this interview and the previous overtraining interview. Thank you.
I really enjoyed this. It was really well explained and thanks Si for asking those questions about how hard do you have to go to break zone two and how important is it to just sit in zone two or do you have to be at the very top.
Thanks Dr inigo San milan for your insight!
What a great episode of both of you legends! I would love to hear Dr. Iñigos opinion about concurrent training (hybrid-athlete style) and how that might change the distribution of Zone 2 and higher intensity training in order to avoid overtraining.
Great video! I also made a lactate test, to find out the real zone 2 - which may vary with time. And, guess what, needed to lower my Z2 heart rates, both for cycling and then for running as well. By the way, the are not the same. So lactate testing is the way to go.
Great content! I learned why you don't want to do intense segments inside a Zone 2. What I always want to hear after these Zone 2 expert talks is a more specific Zone 2 centric training plan for the fast, amateur endo rider. Someone middle-aged, who wants to hang on faster club rides and periodically pop off a respectable century.
Excellent interview! I love the Q & A about how to stay in zone 2 over a prolonged time period.
Another great video with Dr Iñigo San Millán! I changed my training after the last video with him and it's just much more enjoyable when you are more disciplined on staying in zone 2 for most of the rides, and fitness is starting to improve substantially as well :)
That's what we like to hear! Slow is the way to go 🙌
I am very grateful to learn more about this!
Right off the bat you know this is going to fascinating, yer going to have to concentrate hard. Oh,and, yer gonna have to watch it more than once. How I wish I had known this in my 20s in the 80's. Brilliant video.
Absolutely insightful interview! More of these please!
Thank you Dr Inigo for supporting what I have been telling everyone for years. You need BOTH HR monitor and Power Meter in training. I use my morning resting HR to measure recovery as well as monitoring in ride to see how my body is coping with the demands of the target power I want to ride at. The ideal situation is to produce the same watts at progressively lower HR. Only then can you increase the wattage to match the increased "fitness" or "adaption" to the training. I remember Sean Kelly when he was first exposed to a HR monitor he said "but does it measure suffering?" Well, yes it does as lactate and heart rate go hand in hand as Dr Inigo pointed out. Sean failed to realise this.. HR is essentially the measure of how well your body is coping with the power you are producing. I essentially track my average watts with average HR as a starting point to see if my body is adapting well to training.. you also have to take into account any stress from heat or cold and factor that in as well..
This answered a lot of questions I had about this, thanks!
This was some really valuable information for me. Big Thank you to Dr Inigo and Si.
Is there anything else you would like us to do a deep dive into? 👀
This video is so informative that I can't passively watch it while eating breakfast. I'm going to have to set aside time to actually watch this so I can take in the information.
Hahahah it's a thinker this one 🙌 We hope you get some great tips out of the video!
This was absolutely informative, and very helpful. Well done, appreciated the professional content, keep it coming.
Fantastic Simon, love your work. Keep it up!
Fantastic interview. Thank you so much. Clarified a ton on Z2 training ❤
Amazing video; loved using my brain whilst watching a GCN video for a change!
Certainly one of the most interesting videos you have produced/released in a long time.
probably the two most interesting videos on cycling training i've seen!!
Absolutely fantastic FTP zone narrative with utmost clarity 😊
Really enjoyed the conversation and questions answered during the discussion. After many years of bike training and racing, I am learning more from conversations on Z2 now, than I have through reading many books, thanks to GCN and their access to subject matter experts. Great to see this I information openly shared. Chapeau! I hope to see more videos like this one, Si!
So great to hear you've enjoyed this content! Who should we get on next? 👀
Good question. Si spoke to a key issue, along with Dr San Millian, about turning Z2 to race specific training. Most of use in the Northern Hemisphere, have started our base season training. I am in my third block. “Build Blocks” will begin in April for a July race peak.
How does one use the Z2 training concepts to effectively plan and execute on the plan to reach their goals?
I think of Neal Henderson as a guess for that discussion. Even Trevor Connor of the “Fast Talk” podcast who backs up his claims with science, race, and coaching experiences.
Plus, I never get tired listening to Dr San Millian.
I did already share this video with a riding buddy and we plan to together to discuss the video over a beer on Monday to review our current training, and make plans for Spring riding once the weather breaks.
Good stuff👊
Great stuff. Thank you both for your hard work.
Totally awesome video, well done GCN and Si and huge thanks to genius Prof Dr Milan! Sounds like we also need to hear from George Brooks at Berkeley - I'd love that. Lactate has always been labelled as the bad guy, but it seems that thinking is erroneous!?
Excellent info - will be listening to this for a second time on my next zone 2 ride!
Good questions, Si, and Inigo’s explanation of the zones was particularly interesting.
Great video! Thanks for this high quality info