How "normal people" can train like the worlds best endurance athletes | Stephen Seiler | TEDxArendal
In this talk, Dr Seiler explains in words and pictures how modern exercise physiology laboratories reveal the body’s remarkable capacity for adaptation. He also tells us about the “laboratories” developed by athletes and coaches since the start of the Cold War in the 1950s. The laboratory of the scientist and the laboratory of the coach/athlete come together as Dr. Seiler describes his own journeys back and forth between them. By connecting the power of both, we have learned why “no pain no gain” is a slick slogan, but a fundamentally flawed approach to getting faster and fitter over time. Stephen Seiler has spent years studying the training habits of great endurance athletes. What he discovered has shattered the myths he grew up with in the US. Let him tell you why going “green” is also important for building endurance sustainably. This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at www.ted.com/tedx
"When we slow down on most days and maybe go longer and then go harder on some days, when we have the energy and motivation to do it, then performance gets better" ~ that's the key sentence in the whole presentation.
AKA Polarised training 80% easy 20% really hard instead of trying to train hard all the time and due to fatigue you just end up middling
Taha Nasser thank you bro
@@mellowplace exactly, but what about Arnold?
Agree and that’s always been the way that I’ve seen it
Fred Maestro steroids, but it’s nothing new for him either. In bodybuilding it’s called periodization, over four weeks you increase the intensity and lower the volume, then drop it back to just a level higher than you originally started. GAINS
My best marathon times started happening when I got into doing triathlons. My weekly mileage went from 40-50 miles per week to about 35 miles. However, I was cross training with bicycling and swimming. Before that my marathons were averaging 4+ hours. With cross training I began doing 3:15 and 3:30 marathons. I'm now in my late 70s and still cross train with no injuries to speak of.
Wow! Salute to you sir, I'm 25 and I'm training for brevets and wish to do triathlons in the coming years, I hope I get to be as fit as you are someday 😄
Cross training is the way to go 👍
Amazing. A fear of mine as a runner is that my body will only be able to handle to much and I'll eventually sucum to terrible knees as I get older, so hearing of older athletes that are still able to exercise is always great. Very inspiring, and shows how making something like running or crosstraining part of your lifestyle, and doing it every day or there abouts, you can do it for ever (or, well, a long time...)
Bravo Gary. Do you feel pool or open water work is essential?
Remy TV if ya have access to a pool it’s essential to do structured speed work...with a coach if ya have one. Long distance training is important as well, and exposure to rough water.
"Find YOUR green zone" - that was THE SENTENCE of the entire lecture.
*David Goggins has left the chat
Goggins wouldn’t even watch this in the first place
Lmao
Dr Seiler: couch pizza is OK GOGGINs: I worked my self so hard that I grinded myself into a fine powder and I did it
Jason Pearson 🤣😂😭😂
He has stated that he had problems with his adrenal glands. It's because he overtrained.
I'm a cyclist, have been now for 25yrs. Most of my saddle time is spent moderate intensity. Once a week, I like to do in a short-and-fast. I also will drop in a high intensity section on a ride, but that's not every day or every ride. Year after year, I've watched my friends fad diet, join gyms, take up the newest crazy. They burn out and give up. Train like the pros... every day just do some moderate exercise as a habit. The results will come
exercise as a habit - bingo! You don't have to hate it, you don't have to love it... just do it (pay me, @Nike)
yeah so true, longevity is the key, I think people often approach it the wrong way round...they go looking for something that will make them fit but they might occasionally enjoy, instead find something you really enjoy that will also make you fit. Cycling has been my love for 40 years...all the other good stuff that comes with it is a bonus (a rather awesome bonus if you ask me...) keep spinnin' seattlegrrlie!!
I sometimes leave a bit late for work on my bike best motivation for speed
Endurance pro athletes train for hours almost every single day. Their green zone will be as for most of the normal people “all out”/red zone. No need to compare normal people to pro athletes. Even if a normal person exercised in his/her green zone for hours it would feel as a red zone at the end of the day. The same as pro athletes would feel, even tho they were training only in a their green zone.
Didnt you listen green zone !
Since the pandemic I work as a part time bike courier. And the first thing they told me was: "Don't go hard - go smart." I thought they are crazy...like: "I can do more when I go faster..." on my first day after 3h I was totally done.. It's a turtle race...today I can go 150k on my bike - every day. No problem.
How did you manage to do that? what was the work smart part in regards to biking?
Damn dude I was doing 8 hour days sprinting everywhere then going to muay thai and smoking weed in the evening. I've now had something like burnout for over 6 months, initially I had a panic attack that lasted me all day every day for a month before I started having them once a day or less like normal people. I'd healed recently and put myself back into this state almost straight away because sprinting on the bike is so addictive. I'm now slowly easing myself back into doing normal exercises and riding exclusively relaxed. I've had a few check ups and so far the doctors believe my heart hasn't been damaged.
@Macieq P I try to ride slow but some day's I cant help but pace which is why I run a low gear right now.
The cool thing too is if you tried racing, you would blow your former self out of the water even though you rarely ride "hard"
@@erikthewizard7752 Have you considered stopping smoking weed? I used to as well, but got to a certain point that doing anything caused me a lot of anxiety. Maybe try to lay of it for a couple days weeks and see how you feel?
Three principles of training 1 consistency 2 avoid injuries to get consistency 3 individualized. Everybody is different
Can't agree more 👍
Eliud Kipchoge's "green zone" is my red zone.
*dead zone
If you spent an eternity in the green zone like he did, maybe it wouldn't be
External load-wise yeah
Exactly
@@NeroVuk Even when I was at my fittest, I couldn't run 1k at his marathon racing pace. That's all I'm saying.
I have been following Dr. Seiler's approach (Polarized training) for the past 18 months. Prior to that I was following an on line training platform utilizing High Intensity Interval Training (HIIT). I enjoyed early success and great improvements over a two year period: starting from zero fitness. Soon thereafter I began to fall backwards: suffered recurrent over-reaching and frequent burn-out episodes. Symptoms included mood swings, poor sleep and illness. I was ready to quit cycling completely. I first heard Dr. Seiler (by chance on a podcast: FastTalk) during this dark period in my training and from that point onwards I have practiced Polarized Training. Needless to say I am steadily improving, feel great, no over-reaching or burn out episodes and riding stronger than ever: My cycling life was saved. Thank you Dr. Seiler; you are not a gimmick.
Can I ask you which one? I'm doing the same.
Same question.
Most people don't dare to train more easily...this great talk hopefully convinces them to change their minds. Kudos for this, and a big THANKS
This makes so much common sense!!! I was the team massage therapist for the USA Olympic Speed-skating team the last two months before the 2002 Winter Games In Salt Lake City Utah. Those last two months before the games I helped the team focus on not over training and relaxing into the event, getting focused without creating injuries. If you are getting injured your not training right. Some of the team was more receptive to this kind of message than others. The ones that insisted on pushing themselves to the breaking point broke down and lost. Those that nurtured themselves into their greatness, who rested up and kept in balance and learned to just enjoy it excelled, they were able to call forth the energy that was stored up in reserve when they needed it at the end. This stuff works!
It's called tapering. They'd done the hard work before meeting you.
This basically supports the idea of Zone 2 training. It's interesting that this is apparently so common with elite athletes, yet as a someone who basically just exercises in my limited free time for fitness/health, the message I've been presented since I first started was that I should be pushing myself to the limit every time I exercise if I want to see results. I'd say in general, popular fitness culture glamorizes brutal heart-pounding pouring-sweat exercise, and pretty much ignores anything less intense unless it's like some therapeutic stretching.
I feel like this is misconstruing/misunderstanding the TED talk and "common knowledge" sports science in general- or maybe I am misunderstanding. Pretty much every sports scientist (and those that wish they were sports scientists) whom I have listened to have said "zone 2 training most of the time, specific trainings in between"- but when asked what someone who has very limited time for training (less than 8-12 hours/week) should do, they all laughed and went "oh yeah, go all out every time". It all helps, but if youre trying to maximise your gains, I reckon zone 2 training won't do much at all for you unless you exercise parttime.
@@FluffyMeowington Exactly - I don't have as much time to work out as a professional athlete - if I have only 3 hours a week, I will try to maximize it as long as it is working out for me in the long term...
You said @Adam Anderson! 🎉
@@FluffyMeowington 8 hours a week is plenty to get insane gains from doing weightlifting several days a week, long zone-2 cardio workouts the other days such as on a bike or rower or some other low-impact cardio, and some HIIT sprinkled in there.
Whats Zone2 in heartrate?
Love this! Easy does it, people. As a running coach, one of the first things I always discuss with new clients is the importance of EASY running. Just because it's easy does not mean it's not beneficial!
Kyle Kranz Nice 👍
Well, the real gains come from the hard sessions. But you can't do the hard sessions without proper recovery. It's just not possible. You won't be able to hit the high intensities, even though it might feel awful. The easy sessions are essentially active recovery. And that's why they have to stay easy. You can't allow yourself to drift up which can happen very easily.
@@jobicek Yes, of course 👍
It's an interesting paradox how hard it can be to take something easy. :-) I think that's part of the reason why so many people have problem with it. It can feel so nice to run at a pace that's just too high for recovery. But not enough for real gains. You end up taxing yourself without any real benefit. I personally call this zone limbo.
Essentially, you want to do as many hard sessions as possible. The caveat being that you have to be recovered. Your recovery dictates what is possible. The reason why professionals have such high share of easy training is that they train a lot. There is no way they can recover session to session. If you train once a week, you might be able to go hard every time. Now, light to moderate activity during recovery can speed it up. It's desirable to include easy sessions if you have the time (there are more reasons than that one). If you train a lot, then you want to be mostly in zone 2 using the 7 zone system (1 2 X 3 Y 4 5). That means below ventilatory threshold (VT1). In practical terms, you should be able to talk comfortably (that's why you end up walking up hills rather than running). So yes, that's a pretty easy pace. The reasoning is that as you cross VT, your body starts recruiting more fast twitch muscle fibers to meet the demands which is significantly more stressful for the body. You can think of it as an expensive resource you should be saving for the hard sessions. Otherwise, you end up prolonging your recovery, postponing the hard training and gains from it. I'm saying this just from memory. You can find good articles and research on this. I researched this long ago. You can find, for example, the different methods used to estimate VT (measuring it requires a laboratory). Of course, that's quite simplified. That's just my opinion. I'm not a coach, I haven't studied sports medicine.
The best training block I ever did as a runner was religiously using heart rate to stay under a certain effort on all my runs, none of which got over marathon race pace effort (so majority green zone, then 30% lower half of yellow zone). It was what you'd call a 'base' period, specifically aimed at increasing aerobic endurance and not speed. It was without doubt the most enjoyable and rewarding 3 months I've ever trained. The majority of my runs were at very slow conversational pace but conversely, at the end of the block I was finishing 18 mile long runs with 4 miles at marathon pace and with a big smile on my face, feeling exhilarated. Also, one or two weekly one hour marathon race pace efforts and feeling great afterward. After a long break from running (back injury) and multiple false starts (where I started training too hard too early and got injured) I am now using HR again to regulate my effort as my body ever so slowly builds back the strength and resilience necessary to run further and faster. I no longer force runs...I'll walk it in now if it feels too off. It started off feeling very awkward to run so slow but now I've gotten used to it and enjoy the feeling of not being wrecked when I finish my runs but still being able to tick off the weekly mileage without periods of injury. Sometimes we have to let the body slowly catch up to the brain's plans.
"...from sofa to the red zone...often return to the sofa!" - I liked that.
Loved this insight and loved your conference in Vitoria! Really good info to develop a foundation in training periodization! Thanks and keep it up doctor
Nice and much needed message from Stephen. Thank you.
Such an important lesson learnt today! I'll definitely read up more on the subject but boy will this change my marathon training! Thank you so much!
Absolutely brilliant! Thank you Dr Stephen Steiler
Thank you for this Stephen!
I spent years training unknowingly in my green zone. My half marathon times where always between 1h45 and 1h48. Once I learnt and mixed it up and added interval sessions and hard 5ks once a week my times went steadily down to 1h30. My 10k from 48m to 40 and my 5k from 25 to 19. This is so true.
Hi could you please help me answer few questions? What's the green zone? I'm struggling to find the improvement in my 5k and 10k. My 5k I'm stuck at 35 minutes. My training includes running 5 days a week, weekly mileage 12-14km
@@SS-iz9vo Zone 1 - Warm up (Grey); Zone 2 - Easy (Blue); Zone 3 Aerobic (Green); Zone 4 - Threshold (Orange); Zone 5 - Maximum (Red). Definitely get a Garmin Watch or some kind of smart watch. It tells you which zone you are in during your activity.
@@SS-iz9vo Hey, if you are serious about improving your 5K times, the first thing you need to do is up your weekly milage. Add 10% each week at max, and slowly build up to 40-50KM's each week. It may sound like a ridiculous number, but you need a good aerobic base to start building your strength. My time went from 35 minutes on the 5K to 22:30 with A LOT of long, slow runs. (10/12KM runs, with a heart rate of 155 max) There is a lot of information out there about training volume, but 12/14KM per week isn't gonna help you progress a lot. Volume is key. Build it up, and you will see progress very soon.
@Frederic Nishki Jack Daniels recommends 97-112KM on a proe level, so yeah, milage is super important!
His recommendation is exactly how I have trained for years and it's brought me great, fast and long-lasting progress.
Tell us more!
please tell us more
He cant. He’ll get tired.
Same. Also the very reason i tend to never have a gym partner. They just want to do intense training everyday or never go hard beyond a certain point. I have tried a variety of splits in all combinations and some worked better than the other. My biggest takeaway is we don't need to train 6 or 5 days a week. 4 is just optimal. And by all means i could still train with the same kind of colour zone split within my 4 days and yet see improvement in performance. I knew it's all about recovery, but the way he explained it has enlightened me too.
Yea me2
I have direct experience with and detailed records of my performances. I was also of the "no pain, no gain" school and trained for 2 years at that level, brutal workouts, high mileage (I'm a runner) and didn't take many days off. That was about a decade ago. As a senior citizen I resumed this time with the goal of a slow, steady progression, no pressure, and the hardest workouts were at 85-90% effort, most were much lower. Was absolutely shocked by the results, actually faster/fitter today with the easy workouts and low mileage (1/3 of what I used to do).
This was probably simply due to not enough rest.
Most of the elite marathoners run very slow on easy days.
@@kakihara111 You could be right there...
kakihara111 I agree , however many underestimate two things ,the individuals capacity to recover in some folk can be days (2-7+) like other genetic gifts ,expression can vary widely. Intensity yellow and red zone in this case can be difficult to get over and over compensate for some , unfortunately coaches and person trainers struggle to grasp this . They tend to focus on the gifted as it lends support to a blinkered view of what works for a minority works for all , akin to training Woody Alan into Arnold Schwarzenegger, sometime rust just don’t hack it , but you right quite often it is a factor .👍🏻
Agree that’s the way forward and works for you. But there should be a small period where you push yourself so you know what your body can do when it comes to it 😊
One of my favourite videos with Stephen. Simple and to the point!
Great talk, it helps me a lot in this precise moment. I've been pushing myself too hard in my training lately and now I know how to do it right.
Totally agree with this philosophy. When I found out about this a few years ago from watching running channels, I slowed my easy runs way down to actually easy. It enabled me to increase my race distance from a slow sad 5K to a respectably fast half marathon. She's still out there doing sort of fast 5km training runs every few days and never really progresses...but still doesn't want to go on easy runs with me because they're too slow for her, and she keeps getting injured. I wish more people would learn this.
This was one of the best talks that I saw. I learned a lot. I am a runner and I go by the maxim "no pain, no gain" but this gives me new ideas. Thanks a lot.
The man is a story teller for sure! Great video and very well explained.
I’ve been trying to tell my mate this for years. He is a personal coach and makes his clients push high into the red in every training session. I myself train 80% zone 2 and 20% zone 3-4
Overall good summary of how to train. Avoid being tired physically or emotionally. Do what you can do day after day after day.
Thanks Stephen. Very clear and informative. Will go straight out in the green zone.
Thank you Dr. Seiler. This video was very helpful. :)
Very informative video! Thank you.
Excellent talk Stephen, must of what you said is how used to train when I was an avid marathoner (1998 - 2003) where I qualified for the Boston Marathon 5 times. In 2014, doing much of what you said made it possible for me to qualify for Boston for the 6th. What you have said is right on point. As I have shared with many neophyte runner, the best way to run fast is to learn to run slow. In a typical training week, 82% of my mileage was at an easy effort, 10% hard and 8% medium-hard.
Good info , thanks for sharing Dr. Seller and Ted talks.
thank you for the knowledge!!
This is so cool! I have just started running and i think this will help me a lot!
Great talk Stephen. Very proud of you both as a colleague and as an organizer of TEDxArendal.
Absolutely brilliant talk! Bravo!
Amazing lecture! Hope this percolates down to everyone. I've returned to the sofa often enough to vouch for what's been said here.
Thanks and gratitude you made me almost burst into tears and I'm out walking on doing little teeny spurts of running I'm trying to heal my brain mind body from the violent attack over eight years ago at his office but they keep lying and I'm so grateful that I'm standing and walking and moving my body thank you for an excellent uplifting speech
This is so true especially with cycling and racing during the season. I’d bike to work and come race day, I’ve already raced myself into shape.
That’s interesting. One of the fastest guys I know spends the majority of his rides plodding along at 14mph every day to/from work. I always wondered how in the world he could ride so fast when the time came. Now I know.
One of the best sport Talk i ever found... 👏🏼👏🏼👏🏼
Thanks for sharing the knowledge.
I did military training for a semester in college and was really out of shape when I started. We had to exercise three times a week and most of those days were running. If we skipped a running day I would do one on my own to make up for it. Anyways, a whole semester went by and I was in my “red zone” for every workout...strength wise, I saw a ton of improvement, but for cardio I hardly improved at all. Years later I’m doing a running program that is very gentle and have already seen tremendous improvement without any soreness or stress injuries (like last time). It’s so cool to see science explain this and feel a little bit less bad about how I didn’t get better at running all those years ago haha.
Thank you for that highly informative and well explained talk. Looking forward to implement into my own training regime to see how works out for me too. Love this highly interesting scientific backed research explained in a way can be easy to understand and try out. Thank You!
Thanks for that affirming and uplifting scientific background to what already feels like the better way to train.
Amazing presentation, thanks
intensity discipline. keeping easy stay easy. so true
That was a good informative speech. I really had this conception that "NO PAIN, NO GAIN" but through the time it became obvious to me that after a red zone training, one hasn't got the energy to repeat it the next day. But nonetheless red zone will become your green zone..
that was dr stephen seiler. top researcher and pioneer on polarized training
Excellent speech, highly motivating! Congrats
Your absolutely spot on! I'm 62 and using these principles in running training ! With a bit of weight gain I was trying to get back to training as I used to 30 years ago! I realized I had to slow down and develop the endurance and fitness I had lost ! Everybody's in a hurry!
I think being in the "green zone" helps perfect technique/form/self-awareness/flaws and I think that's why it's so effective. It allows you to focus on the fundamentals instead of pushing yourself to the limit every time. Once you are working off of a solid base, it's allows the "yellow" and "red" zone training days to be of a much higher quality.
PJ Business agree and yes you need those red days as well and the better the athlete the more they can push it on the red days
no, it is because in the green zone compared to the yellow zone, cortisol does not go up too much while still making some mitochondrial growth factor (with low muscle glycogen)
Loved it;) you’re the best
This is amazing....well said Very informative
Very true but we just did a podcast with an international athlete and his take was - on those red days you have got to push yourself further and harder than you can imagine. As doing this teaches your body and mind to overcome the mental barriers on race day. He felt that he knows to many that “train easy” on the red days When you need to go to another level
Great info! Thank you! Years ago I read that something crazy like 80% of US recreational runners had an injury in the last year that sidelined them. Most people overtrain, get injured or burned out. Its part of the US mentality sold to us to always push and outcompete everyone and yourself. Dr. Seller is supporting common sense with data. Great advice at the end.
It's because most people do not know how to run and another portion shouldn't run.
brilliant my friend, absolutely brilliant!
wow, very motivational talk for a newbies like me !! Thanks Doc
Thank you Steven. I've been using this approach for triathlon training (after reading 80/20 Triathlon) and have seen tremendous improvements in athletic performance, and in my ability to be mindful- all the hours spent training in the green zone are a wonderful way to practice "moving meditation". Win-win!
Did your run times improve lots after doing longer, slower runs ??
Wow. Real mind shifting presentation here.
Awesome video. Time well spent.
I really needed to hear this! ❤
Finally someone giving some encouragement! "....from the sofa to the red zone, then back to the sofa....". So true.
That was lovely. I'm going back out to the forest tomorrow morning. Green Zoning is better than not being there at all...
Thanks for tips mate.
GREAT VID! Shared!
Thank you for this information! I train hard the three days per week I can exercise. I'll train easy on 5 of my 6 sessions going forward, and maybe I'll stop re-injuring my knee every few months.
Discipline is not going out and suffering another grinding session day in and day out. That was the concept in the 60's through to this century. Hard-easy was still really painful because hard was so hard that it took too many days to recover. Lydiard method was misunderstood. But this method of intensity discipline he explains is sensible and really does work. I know as I've been running since 1967 from sprints as a 13 year old to ultras in the early 2000's and now enjoying my almost daily easy sensible runs/walk outings at 67...Enjoy your sport.
Just a little bit every day is the key Consistently is the most important This is just what I needed
Great talk! Thank you :)
Back in 1992 I ran my first ever race. The London marathon. I only entered 3 weeks before the race. Because of my (2nd) job I had a guaranteed place. My friends were doing it and talked me into it. No running at all before. But my main job was a milkman. Lots of walking and climbing stairs. So I trained for just 3 weeks and ran it in 4hrs 9 mins. My fitness levels were from just walking and stair climbing. And a little bit of swimming.
Qay1@11q
Smart. Well presented. Thoughtful. Wow!
I did enjoy this👌🏽💪🏼
Thanks Dr Seiller. Very useful and interesting. It really make sense. I will say, the pain is to be persistent.
Excellent message, sir: The training process has to be sustainable & enjoyable or burnout happens. You also can't go from sofa to "red zone" bc it's not going to be sustainable long-term. Unfortunately, this is not how the school system & society want us to operate. :(
Worth remembering, particularly for anyone who is not a world class athlete, is that that 65% capacity green zone is evolving ie if you start as a complete sofa surfing slob and start exercising regularly at 65%, 1 yr later your 65% should be very different from at the beginning. You need to pay attention and regularly reevaluate.
Incredible lecture!
Best video I have seen recently ❤️👍
i should have watch this 5 years earlier,i have been through a lot o lesions for the no pain no gain training style and not seeing too much progress
Wow this was an incredible presentation
After surviving COVID I have been left with a weak starter motor for my cardio. It takes me longer to build to a sense of relaxed exercise where I’m in the groove. I struggle to get to that groove. I feel like quitting. So I have decided “it’s ok”. I just have to go slow. I have to rev the engine slower now. I’m also now really focusing on getting into a pattern of 30 min morning spin bike sessions in the green zone. First thing right out of bed. Just cycle to a mindless KZhead video for 30 min. I’m not Yellow or Red. I’m just Green green green. It honestly feels good after two weeks of this. I now look forward to this. I’m not stressing myself to perform at a peak level. I’m just there putting in the spin. Moving my blood. Waking up. I like green zone.
This highlights the value of a simple daily walk.
Fascinating talk Dr Seiler. Great graphs with examples shown of these different athletes as well. I've personally been training in a similar way and have found it much more enjoyable, energy left after my workouts, faster recovery, able to handle more training volume, no injuries so consistent training, etc. For some athletes it can be challenging at first to slow down enough, however as you said, the best athletes are those who are disciplined enough to slow down or walk up those hills on their easy days. Really enjoyed this talk. Thank you!
Floris Gierman love your channel
@@TexasCountryLiving happy to hear that, thank you!!
Same here, switched my training from around 90% in zone 4 and 5 to 90% in zone 2, and I'm feeling so much fresher as a result of it
Floris! i do low HR running because of you and Dr Phil Maffetone of course! cool to see you here :)
@@Amanda.c91 thats actually funny because Maf method does not work for a lot of runners (e.g. if resting HR and/or max HR are below avarge). so by accident you found a good running advice 😁
I'm a trail runner. When I didn't have a coach, I literally almost injured myself because all I knee was training hard. I was running 7 days some times twice a day. I was an average runner When I got a coach. I was only training 5-6x a week, shorter distances, harder days only 2x a week and are shorter, then telling me to chill and not be hard on me, I started hitting top 10's and podiums.
During lock down I changed my training I,e the green zone and have found when I need to go hard I can as I have the endurance and enjoy it more
Excellent speaker. Great segment
So, so true from my individual perspective as a runner. Practical advice: When you can still breathe easily through your nose, you're probably in your "green zone".
I found this to be completely correct. I pushed myself and pushed myself with speed training to improve my 5k and 10k times and it's only when I've just stopped that and taken myself on regular nice slow 1hr and 2hr runs that I've found my times improving.
Matt, when you increased your easy pace runs to 1hr and 2hr runs,how long was it till you saw an increase in fitness and run times??
This is amazing and based on medical and sport science. Thank you so much 💓!!!
Wow, thank you for sharing that knowledge is very helpfull. Btw it sounds like the mentality for ice exposure training where you should most of the time stay in the "save zone" just once in a while you push out the limits to carefully extend the save zone.
"The process is about enjoyment."
Here is the conclusion I have come to: His periodized training makes sense-80/20 split. Makes sense. You can’t go hard all the time. The key question is how hard is hard and if you listen to him, then you listen to Frank Overton and other sweet spot advocates, you realize there is some conflict between the two approaches. SO…this is what I get out of it: 1) Do more long steady distance than any of us really want to do-but the upside is it is easy-it is not painful. 2) Depends on the time of year and what you are training for. 3) If I am doing XC mountain bike racing (1.5-3 hours long) then I am going to 80 percent zone 1 and zone 2 and 20 percent sweet spot. 4). If I am doing cyclocross racing (45 minutes) then I am going to do 80 percent zone 1 and zone 2 and 20 percent high end intervals like threshold, VO2 max and neuromuscular work.
Great talk! and makes a lot of sense!
Totally agree with everything you said, green zone it’s the key for sport not the red. Very good talk congrats.
There was some great advice here, and I suspect this is where I've been going wrong in my own training path. Looking forward to just taking it easy and enjoying my next trail run, for the very reasons I got into it in the first place
Problem is, his prescription is for competitive athletes with lots of training time to get the optimal performance, whatever that takes. Of those of us with busy lives and not so much time- he didn't go into what is best for the non competitive person. My guess is press it a bit into green/yellow if you have less time
@@MikeBarbarossaIf you have less time, still 80-90% of your training should be in the easy (can still talk without much effort) zone. It will provide much of the benefits of the higher intensity zones with less risk of injury. Let’s say you would only have time for 1 training session (45min) per week and running was your preferred way of training. You could jog or even walk 80-90% of that time and spent the rest of the session on HIIT and cool down. Obviously 45min is not much (per week) but it’s still much better than not training at all :)
Omg !! Thats it !! I wish everyone knew this ! Its a flow space in cycling and running and it can actually be comfortable and like he said adaptable !! Share share share the info !!
Agree!
And how do you train just now?
This is an excellent talk 👌
I have been following a polarized cycling training program. Never been happier and energized!