Should Long Rides & Runs Always Be Zone 2? | GTN Coach's Corner

From which training zones to do you long runs and rides in, to how quickly you can move from a sprint triathlon to a 70.3 Ironman, Heather and James are back with another #gtncoachescorner questions!
00:00 Welcome to Coaches' Corner
00:24 How do I know if I'm ready to increase distance from Sprint Triathlon to 70.3 Ironman?
03:21 How well should RPE (rate of perceived exertion) match my HR (heart rate) zones?
06:20 How do I balance recovery and staying fit between events?
08:13 My FTP jumped up quickly - is it wrong?
12:22 Should long runs or rides always be easy (Zone 2) or should their be some race pace efforts too?
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[@gtn]

Drop your question below using #gtncoachescorner 👇

[@xosece]

are you in Zone 2 during recreational rides and walks? I just ride at my own pace, without stress, and without noticing I end up going relatively fast, specially on the bike, although sometimes I just go for a walk (more like hiking here)

[@HS-fm9kv]

#gtncoachescorner To the last question in episode above Re Zone 2 for long runs/ cycling. I'm a 50 y/o male and stared running 4 years ago. Garmin Max HR 182 I. thrashed myself with hill sprints up Heartbreak Hill in Sydney. Glad I did as it kicked the % of 220 - age into touch. My long runs always start out in Zone 2 (Garmin 118-147) and then strays into Zone 3 (146-161) as no run is strictly flat! I 've started to follow the time-based approach (see Brain Training for Runners by Matt Fitzerald) to my long runs/ training for events. Based on my 5km park run times, my long run/ base run range is 5.43/km to 6.20/km according to the table in book. It got me a 1h45 mins 1/2 marathon. The previous year's half was 1h51 and the one before that (my 1st) was 1h55. Those were based on Z2 (% of 220 - age) I also note that Z2 "used to be" conversational pace and is now more often described as you can "speak in full sentences" which is not the same thing as it something you can just about do in Z3. Lots to unpack here- but has strict Z2 become a bit cultish for the amateur runner and limiting when it is widely applied as % of 220 - age? Thanks, Henry

[@jonasvieth]

#gtncoachescorner Hi coaches, a few episodes back you explained how donating blood will affect your race performance due to the lack of red blood cells. So my question is could you use that time to do some sort of altitude training? For sure smashing hard intervals the next day is not advisable maybe to start with some zone 2? And if I can add a cheeky second question, when is the best time to consume protein after weight training? Already at the gym or after you cycled home?

[@DaveStecker]

Thanks for addressing my question! Update: I have done a couple weeks of training following that ramp test and I repeated that exact workout that seemed “extra” and the effort required to complete it was less. Again, I know the tests are limiting and maybe not very accurate, but it has forced me to get better. And I have even done more of the “endurance” workouts on Zwift and my HR seems to be matching up again. Thanks again for all the helpful content. This is by far one of my favorite channels!

[@BegravelseinBrussels]

That first question was amazing. I'm literally in the same spot as the asker is and I just signed up for the Coeur d'Alene 70.3. This gave me great tips and gave me some good confidence.

[@michaelchu7114]

Great course. Having raced there a number of times, I'd also suggest getting used to some climbing on the bike in your training. Good luck!

[@larrylem3582]

Hooray, that's the first time I've seen GTN or GCN presenters stating that HR zones based on max HR or FTP might be very inaccurate for some people. If you have enough experience, you can go by feel, and you can measure and set your HR zones via that training.

[@TamaEnergy]

Yes I fully go by feel always have done

[@markhamilton3700]

#GTNcoachescorner, a simple one for you but I see both options on your videos. Goggles over or under your swim cap? Or even in between two caps? Thanks for the great content 👌🏻

[@alexandrabikes]

#GTNcoachescorner, I’m getting back into consistent training after many years off and my run fitness is at its lowest. I struggle to stay in zone 2 at a run pace, and end up in almost a shuffle or even walking. I’m extra frustrated at the moment after falling while running as slow as I possibly could and tripping over my own feet, which resulted in a fractured hand. Any advice for staying in zone 2 without resorting to a walk or shuffle or a way to modify my workouts so I can run more while building back my base cardiovascular endurance? I am trying to work on some efficiency and form to prevent another fall, and I find walking leaves my heart rate too low unless I’m on hills.

[@J_King_Coaching]

#GTNCoachesCorner Hi team, thank you for all the content over the years. Have you/do you ever use the concept of pre-fatiguing before run or bike sessions? I am a heavy individual and find high running volume very taxing on my body. The idea of training shorter distances on tired legs (post strength/sprint training) to simulate long run fatigue is something I am considering. I understand I won't gain the same aerobic capacity, but I can counter that by spending more hours on the bike with less impact. I am currently training for my first Ironman in July, but after a lifetime of playing rugby I am still sitting near 120kg!

[@SamRollings99]

Hi guys big fan of the channel. My #gtncoachescorner question: last year I ran the Bath Half in 1hour45 and spent the whole time in zone 4. Starting this year I thought I’d do some zone 2 heart rate training based on 80:20. However, I seem to struggle to stay in Zone 2, especially in the morning where I can’t even do a slow jog without creeping in to zone 3. My Garmin tells me that my RHR is 51bpm, I swim, run and cycle twice a week so my fitness should be ok. I’m very happy sat in zone 3 for a 20km run, 70km cycle or 2.5km swim. Just cant seem to stay in zone 2. Do you have any advice to fix this? Or should I just stick with it and hope in a couple of months time I can exercise in zone 2?

[@nicmarlow6388]

same with me Sam, I can't seem to get my HR to stay in zone 2 despite my runs being RPE easy. It's always zone 3 which makes me think my zones are incorrect but I've set them up using the standard template to calculate, not sure how else to work them out. Perhaps I need to just go with RPE instead and use that for easy runs?

[@AMFarquharFilms]

Hi GTN, I Broke my arm falling off my bike in late oct 23 and now fully recovered from the injury and now doing physio and strength training to rebuild strength but how would you suggest getting back into training after a longtime away due to injury? #gtncoachescorner

[@willjones7132]

Cyclist here because I know tri knows training; 3:24 wouldn't you just go with the correlating lactate numbers?, I'd be curious what max HR % correlates to the lactate numbers on this person, my max HR is similar (high for age), and the z2 scales seem to vary depending on technique used even after a year of endurance training, but are similar to those shown when I do a 1 hour decoupling test it seems to put me in z2 @ 70-78 max HR. If the person who asked the question sees this can you give more details? Nice video, good choice of questions to answer.

[@johnmurray1479]

The top of zone 2 in my case correlates with the ability to chat with no exertion - even to yourself. I have tested this and it is almost 100% accurate. Obviously good breathing can increase. Be aware of your breathing with this too.

[@emmag00]

#gtncoachescorner Is there really an 'optimal 'cycling cadence? Higher cadences (85-100) are often cited as being more efficient but my understanding is those figures are based on studies of cyclists rather than triathletes. I've heard some long course pro triathletes like Lucy Charles-Barclay and Ruth Astle state that they prefer cycling with a lower cadence. Should we focus on optimising cadence or is it better to just go with what we prefer (as long as it's not extremely low or high)?

[@vmvt93]

Dear GTN Team - I recently signed up for a huge challenge coming up by the End of August this year: The Inferno Triathlon in Switzerland. Swim: 3.1km (in a Lake); Road Bike: 97km (2145m of Elevation); Mountain Bike: 30km (1180m of Elevation); Running: 25km (2175m of Elevation) - so in total an elevation of: 5500meters - I am currently on a training plan designed for an Ironman 70.3 which will take place in the beginning of June. So my question is, first, would you already switch to a trainingplan accounting for longer distances than 70.3 right now (or only after the event in June?) and, second, how do I best prepare for an event with this kind of elevation? Do most of my sessions need to include some elevation? #gtncoachescorner

[@kawasakimouse]

Sheeeeeee 🎉! Signed up for my first Triathlon ever. And its gonna be the Ironman in Frankfurt. Already training for 3 weeks via a schedule from trainingspeak now. Still have 28-29 weeks left to train :)! Already able to cycle 100km in 3 hours, 3Km swim in 1:10 hour and run 13,5km in 1:00 hour. You guys reckon its doable to do a Sub12 on my first go😂? Big note: doing the triathlon for charity ❤

[@KEVVVVW]

🎉🎉 happy training! Huge goal! Assuming you already have a decent base of fitness! *I'm no expert* but would recommend sprinkling some shorter local races into your build up if you can... you learn A LOT in a live race environment with adrenaline pumping! Best of luck

[@na-dk9vm]

That's a very high level of fitness. Any chance you'd post a weekly example of your training that helped get to that standard??

[@kawasakimouse]

@@na-dk9vmmy base training is like 10 years of motocross, a education as sports teacher. Did a lot of high intensity interval training last three years and 30 mins 10kg weighted jump rope at 160-170skips a minute multiple times a week.

[@kawasakimouse]

@@KEVVVVWthanks ❤! Ive already incorperated some short distance races in my training. Some park runs and distance swims. Happy it did help a lot 🎉

[@mcaxz]

I've never done a triathlon but i sign up for a full one. Ironman Texas in April. How far out should I learn how to swim?

[@gtn]

Oooo big decision! We've got this great video on how to prepare for your first Ironman 👉 kzbin.info/www/bejne/r6KwioCrabZlpq8 - Good luck, You'll smash it for sure!

[@darthjohn0]

For your own safety, learn how to swim NOW.

[@andrecrispim3209]

Bro you will swim 3,8km. You better learn fast 😅

[@alfonso2501]

Does the Garmin watch have some sort of HR zone test?

[@darthjohn0]

Yes, select the Run activity, then options, the Threshold Test. You'll need a HR strap to do it.

[@HS-fm9kv]

Just run flat out until you absolutely can't anymore/ as hard as you can for 30 mins/ thrash yourself on treadmill by adding more and more incline + speed. That should get you to Max HR and Garmin will recalculate your HR zones from % of 220 - age to something more accurate. It's super grim but pays dividends in long run.

[@alfonso2501]

@@HS-fm9kv do you two feel this would help in this instance?

[@HS-fm9kv]

@@alfonso2501 It was advice I was given and followed. Garmin Max default HR for my age in 170. I got it into the 180s so that has totally altered the default HR Zones.

[@alainfreedom3159]

You should have not taken the poisoned needle

[@donishcushing8223]

Take an actual 60 minute ride and find out your real FTP or don't say your FTP to get cred lol The best I've done in 60 minutes was like 185 watts, but I pushed a 20 minute ftp test at 216 watts. Completely ridiculous to think that an FTP test at 20 minutes miltiplied by 3 would be a fair simulation of what an anaerobically-biased cyclist can put out over the full 60.

[@mimi_micha8815]

Same here. I use my "hour of power" as a scheduled threshold all out workout and will have far more precise FTP values and a blasting workout at the same time