Season 5 Ep 1 — How Zone 2 Biochemistry Powers Athletes' Biomechanical Energy With Iñigo San Millán
Jan 25, 2023
01:01:43
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Quick takeaways
Zone 2 training improves fat burning, metabolic function, and slow twitch muscle fibers.
Follow the 80-20 principle with 80% of training in low-intensity zones like Zone 2 and 20% in high-intensity efforts.
Maintain discipline in Zone 2 workouts to avoid exceeding prescribed intensity and interfering with targeted energy systems.
Deep dives
Importance of Zone 2 Training
Zone 2 training is important to burn fat, improve metabolic function, and stimulate the slow twitch muscle fibers. It allows for efficient lactate recycling and helps maintain steady energy levels during high-intensity efforts.
80-20 Distribution
The 80-20 principle suggests that 80% of training should be focused on low-intensity zones, such as Zone 2, while the remaining 20% can be dedicated to high-intensity efforts. This distribution allows for improvements in both fat oxidation and glycolytic capacity.
Discipline in Zone 2 Workouts
Discipline is crucial in Zone 2 workouts to maintain the target intensity. It is important not to exceed the prescribed heart rate or power output to avoid interfering with the energy systems being targeted.
Progression in Zone 2 Workouts
In Zone 2 workouts, progression is key. Athletes may start with walking or slower jogging, gradually building up to sustained running in Zone 2. It takes time and consistency to develop efficiency in Zone 2.
Testing for Zones
When seeking testing for training zones, individuals should ask about lactate testing and longer protocols that accurately align with their specific endurance sport. Some key parameters to consider are lactate threshold, fat oxidation rates, and carbohydrate utilization rates.
Dr. Iñigo San Millán is a professor at the University of Colorado School of Medicine, performing clinical and research work in cellular metabolism, especially in diabetes, cardiometabolic disease and cancer. He has been testing and coaching world-class endurance athletes for over 25 years. He is also the Head of Performance for the professional cycling team UAE, where he is the personal coach of two-time Tour de France champion Tadej Pogačar.
San Millán's focus for his athletes is training the biochemical systems to empower the biomechanical systems. Using lactate and heart rate as the guiding biomarkers, he has developed protocols to train various energy systems for the best performance possible.
Listen in as Dirk Friel asks for details on how these systems work, when a Zone 2 ride is no longer a Zone 2 ride and how to train effectively on only 10 hours per week.
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