Btw by personal experience, I had ignored steep hill climbs, however the benefits are not only physical but also mental, gives the confidence to attack better on those easier climbs. If there is anyone lazy like me, please do a favour to yourselves and go climb those steep hills
I do a lot of z1-z2 from november to february after the season stop, to pick up the basic miles and hours. From march i do the z3,z4,z5 and i take the sweet spot training in my schedule.
Being 61 yrs young and in the sport since 1985 and looking back in the rear view mirror of my training for my comment is each person at what ever time in life they are in , there is no cookie cutter view for all . I am 61 training so when I am 71 am fit yes , but healthy . So all who are in there 20's or 30's , are you training for just today or next yr or to be were I am 20 30 yrs down the road , healthy ? Junk food ? yes, junk miles ? ,balance in everything
haha, yeah, same here, just like in the vo2max running video "nothing easier, find a hill that is long enough for 2-3 minute runs" - i don't have hills like that around here
feeling a bit smug as not been doing any junk miles what so ever thanks to GCN training videos talking of which its about time you guys started making a few for us to follow..another gr8 video guys loving the content
I have been competing in Triathlon since 1984 & really only started doing bike sessions that included intervals or zone 3 efforts in the last year. It really does work. I’m seeing bike times that I haven’t achieved for 15-20 years. Thanks for the video. It explains it all quite well. The hard part,of course, is knowing when to include these rides. Perhaps something on how to construct a 6-12 week build up might be worthwhile?
For me, there are only 5 zones, and those are the heartrate zones by polar, where hzone 1 is rest, 2 is aerobic, 3 is grey or junkmiles, 4 is building strength/speed and 5 is speed
How did you make calculation for short and fast efforts? Its written that entire session take 90 min but when you look at the training it is (20 sec + 100 sec rest )* 5 + 4 min = 14 minutes, that is times 3 which gives 42 min. So how is that 90 minutes effort?
Hi Guys ! I have been now following you for a couple of months ! Started heart training 3 weeks ago with the competition (halfironman) on the 02/06. I found interesting what you guys say about junk miles. I have started biking with heart rate for a long session of 3hrs but only on zone 2 (70/80%) and a bit of Zone 4(85/90%) . How long do you think my trainings should be (mixing zone 2/4/5) getting close to race day? A long training might not be beneficial? Anyway, I like what you guys do, I found it really useful keep it up
Guys this is confusing. You first say zone 3 is a grey area, but then go on saying sweet spot is a great workout and basically it's a zone 3 effort. And why are you doing all this blabla about zones if you're not using it in the second part of the video?
Actually, SST is in the low zone 4 area. For example, my zone 3 ranges from roughly 190-230 watts (at 60kg) and my zone 4 from 230-265; that being said, if my coach creates SST workouts for me, I usually do those efforts in the range of 230-245...furthermore, I once read some paper on Dr. Coggans training approach concluding that training zones are just a tool to facilitate your training and not an actual thing. One basically trains in an "intensity continuum", there is no abrupt cut between training zones. Interestingly my lactate concentration in my blood correlates with my watt zones...lactate concentration starts to rise noticeably when I go above ~235 watts. :-)
@@valelantin1991 thanks for that reply! The way I understand zone 3, it's basically a grey area because you can sustain it for a long enough time that you can dig too deep and taking too long to recover. When it's easier you don't go intense enough so you don't need a huge recovery time and when you go harder you can't sustain it for long and so recovery time is kept in control. The way I understand sweet spot is something that is around 88% to 93% of your FTP. Depending on how close you are from your FTP and your day to day form you might be able to sustain it for quite a long time. If all you're doing is blocks at that intensity then you won't reap as many benefits as training over your FTP. If what you are trying to achieve is raising that threshold then doing blocks at sweet spot with bursts way above FTP you will significantly help that because you will saturate your body with lactate and then force it to clear that accumulated lactate at a rate that it has trouble doing so and so each consecutive burst will be harder and harder to do. GCN has a great session like this one, it's an intense one, but a really good one :-)
@Fraser Cartmell yep, what I don't get is why zone 3 isn't considered that useful of a zone and that is something I've read quite a few times already. That assumption has to do with weekend warriors who tend to repeatedly train at that zone and don't make a lot of progress. I think it has more to do with training consistency and overall volume, but as you said at the end variety is key and I'm pretty sure zone 3 has its place in training, especially come race day where you will spend most of your time in that zone (for middle distance triathlon), if you don't spend time dialing that race pace in, it will be quite hard if you're not used to run on tired legs.
There's lots of footage of them riding in parking lanes, but where there's no parking lane, you ride in the middle of your lane for your own safety or cars will try to force their way by and you'll end up off the road: DON'T FEEL GUILTY, YOUR SAFETY COMES FIRST to their convenience. Further, if there's no parking lane, then it's probably a pretty low traffic area so the cars will get their opportunity to pass quickly: I've never seen a line behind them in any of their videos.
@Fraser Cartmell (it's daan, a prolongued a as in kahn) I see now, the triangle-pattern is not clear due to the letters overlayed on it. I think that part can improve. ;) thanks for the explanation.
![GEEK TIMË [OFFICIAL AUDIO]](http://i.ytimg.com/vi/ry-6RvkH880/mqdefault.jpg)
What time of year do you do the most junk miles? Let us know in the comments below 👇
Most junk miles are on social summer weekends.
Btw by personal experience, I had ignored steep hill climbs, however the benefits are not only physical but also mental, gives the confidence to attack better on those easier climbs. If there is anyone lazy like me, please do a favour to yourselves and go climb those steep hills
I do a lot of z1-z2 from november to february after the season stop, to pick up the basic miles and hours. From march i do the z3,z4,z5 and i take the sweet spot training in my schedule.
There is no such thing as junk miles. This flies in the face of the Polarised training approach - eg Seiler’s approach ...
Should Z1-2 long rides be part of base training in the off season and the workouts shown here used for the build period?
time on a bike is never wasted :)!
Another well made, informative and enjoyable video! Thank you GTN!
Being 61 yrs young and in the sport since 1985 and looking back in the rear view mirror of my training for my comment is each person at what ever time in life they are in , there is no cookie cutter view for all . I am 61 training so when I am 71 am fit yes , but healthy . So all who are in there 20's or 30's , are you training for just today or next yr or to be were I am 20 30 yrs down the road , healthy ? Junk food ? yes, junk miles ? ,balance in everything
How timely! I'm doing a workout tonight and need this good advice.
Perfect timing - have a good workout!
Every time i see something about hill-training, I remember that I live in the flattest part of Europe. Damn.
haha, yeah, same here, just like in the vo2max running video "nothing easier, find a hill that is long enough for 2-3 minute runs" - i don't have hills like that around here
feeling a bit smug as not been doing any junk miles what so ever thanks to GCN training videos talking of which its about time you guys started making a few for us to follow..another gr8 video guys loving the content
I have been competing in Triathlon since 1984 & really only started doing bike sessions that included intervals or zone 3 efforts in the last year. It really does work. I’m seeing bike times that I haven’t achieved for 15-20 years. Thanks for the video. It explains it all quite well. The hard part,of course, is knowing when to include these rides. Perhaps something on how to construct a 6-12 week build up might be worthwhile?
For me, there are only 5 zones, and those are the heartrate zones by polar, where hzone 1 is rest, 2 is aerobic, 3 is grey or junkmiles, 4 is building strength/speed and 5 is speed
So playing fortnite on my ps4 while riding on the turbo trainer isn't really multitasking then?
How did you make calculation for short and fast efforts? Its written that entire session take 90 min but when you look at the training it is (20 sec + 100 sec rest )* 5 + 4 min = 14 minutes, that is times 3 which gives 42 min. So how is that 90 minutes effort?
Hi GTN... What should the effort level be (Zone) for the Overgearing Session? Thanks.
I wish they got back to you
Hi Guys ! I have been now following you for a couple of months ! Started heart training 3 weeks ago with the competition (halfironman) on the 02/06. I found interesting what you guys say about junk miles. I have started biking with heart rate for a long session of 3hrs but only on zone 2 (70/80%) and a bit of Zone 4(85/90%) . How long do you think my trainings should be (mixing zone 2/4/5) getting close to race day? A long training might not be beneficial? Anyway, I like what you guys do, I found it really useful keep it up
Guys this is confusing. You first say zone 3 is a grey area, but then go on saying sweet spot is a great workout and basically it's a zone 3 effort. And why are you doing all this blabla about zones if you're not using it in the second part of the video?
Actually, SST is in the low zone 4 area. For example, my zone 3 ranges from roughly 190-230 watts (at 60kg) and my zone 4 from 230-265; that being said, if my coach creates SST workouts for me, I usually do those efforts in the range of 230-245...furthermore, I once read some paper on Dr. Coggans training approach concluding that training zones are just a tool to facilitate your training and not an actual thing. One basically trains in an "intensity continuum", there is no abrupt cut between training zones. Interestingly my lactate concentration in my blood correlates with my watt zones...lactate concentration starts to rise noticeably when I go above ~235 watts. :-)
@@valelantin1991 thanks for that reply! The way I understand zone 3, it's basically a grey area because you can sustain it for a long enough time that you can dig too deep and taking too long to recover. When it's easier you don't go intense enough so you don't need a huge recovery time and when you go harder you can't sustain it for long and so recovery time is kept in control. The way I understand sweet spot is something that is around 88% to 93% of your FTP. Depending on how close you are from your FTP and your day to day form you might be able to sustain it for quite a long time. If all you're doing is blocks at that intensity then you won't reap as many benefits as training over your FTP. If what you are trying to achieve is raising that threshold then doing blocks at sweet spot with bursts way above FTP you will significantly help that because you will saturate your body with lactate and then force it to clear that accumulated lactate at a rate that it has trouble doing so and so each consecutive burst will be harder and harder to do. GCN has a great session like this one, it's an intense one, but a really good one :-)
@Fraser Cartmell yep, what I don't get is why zone 3 isn't considered that useful of a zone and that is something I've read quite a few times already. That assumption has to do with weekend warriors who tend to repeatedly train at that zone and don't make a lot of progress. I think it has more to do with training consistency and overall volume, but as you said at the end variety is key and I'm pretty sure zone 3 has its place in training, especially come race day where you will spend most of your time in that zone (for middle distance triathlon), if you don't spend time dialing that race pace in, it will be quite hard if you're not used to run on tired legs.
Great video guys as always,will definitely be trying a few of them workouts. Thanks 👌
I just started watching this channel and I always feel so bad for the cars behind them since they just ride in the middle of the road lol
There's lots of footage of them riding in parking lanes, but where there's no parking lane, you ride in the middle of your lane for your own safety or cars will try to force their way by and you'll end up off the road: DON'T FEEL GUILTY, YOUR SAFETY COMES FIRST to their convenience. Further, if there's no parking lane, then it's probably a pretty low traffic area so the cars will get their opportunity to pass quickly: I've never seen a line behind them in any of their videos.
Can you explain the GTN logo? I understand the GCN logo, it is clear. But this one seems to have no meaning, no figurine.
@Fraser Cartmell (it's daan, a prolongued a as in kahn) I see now, the triangle-pattern is not clear due to the letters overlayed on it. I think that part can improve. ;) thanks for the explanation.
Tiede?
Heather is so pretty.
Hey guys, I wouls love to train with you, it would be a lot more fun and, I guess, a lot more effort, too.
There is no junkmiles only junk food! Stupid workouts tips why intervals for a Ironman? 😂
Junk advice