Sweet Spot Series 1 of 8: What the heck is Sweet Spot?!
Nov 24, 2023
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This podcast explores Sweet Spot training in cycling, its definition and origins, and its role in improving power, endurance, and durability. They discuss the importance of individualization in sweet spot training, when to use it, and when to avoid it. The chapter also touches on optimized training stress rides and the benefits of sweet spot training for older athletes. Overall, the podcast provides valuable insights into the effectiveness and advantages of incorporating Sweet Spot training into your cycling regimen.
Sweet spot training falls between high zone two and low zone four, providing a balanced intensity and strain that maximizes power and endurance.
Sweet spot training is most effective during the base phase, allowing for endurance building and increased power.
Sweet spot training can be applied in various settings, including outdoor rides, group rides, and virtual cycling platforms like Zwift, making it a versatile and effective training approach.
Deep dives
The Benefits of Sweet Spot Training
Sweet spot training is a balanced amount of intensity and strain that produces a maximal increase in power and endurance. It falls between high zone two and low zone four, and it is within this range that you can build a strong base and improve power and endurance. Sweet spot training gives you more bang for your buck, allowing you to achieve more training adaptations in less time. It is particularly beneficial for master's athletes who may have limited training hours and want to optimize their training effectiveness.
Understanding Sweet Spot Training
Sweet spot training is a training methodology that falls between high zone two and low zone four, or approximately 84 to 97% of threshold power or heart rate. It is a sub-threshold intensity that balances intensity and strain to maximize the training effect while minimizing physiological strain. Sweet spot training is more productive than pure zone two training because it elicits a greater physiological response, leading to increased power and endurance. This makes it an ideal training strategy for building your base and preparing for racing.
How to Incorporate Sweet Spot Training
When it comes to incorporating sweet spot training, it is important to consider factors such as your ability, time of year, and the type of cycling you are training for. Sweet spot training is most effective during the base phase, where you can focus on building your endurance and increasing power. As you approach your goal event or the race season, it is beneficial to switch from sweet spot to more intensity-specific training. Additionally, sweet spot training can be incorporated into group rides, allowing you to work at appropriate intensities while enjoying the company of other cyclists.
Sweet Spot Training in Different Settings
Sweet spot training can be applied in various settings, including outdoor rides, group rides, and even virtual cycling platforms such as Zwift. Group rides can provide opportunities to work at sweet spot intensities by taking longer pulls and sitting in the wind more, benefiting both stronger riders and those looking to improve their performance. On platforms like Zwift, you can find sweet spot intensities by choosing appropriate pace partners or joining group rides that align with your desired training zone. Regardless of the setting, sweet spot training offers a versatile and effective approach to improving power and endurance.
Sweet Spot Training vs. Other Training Methods
Sweet spot training has distinct advantages compared to other training methods, such as zone two training and polarized training. While zone two training is popular for building aerobic endurance, sweet spot training is more productive in terms of generating physiological adaptations, especially for master's athletes. Additionally, sweet spot training strikes a balance between intensity and strain, making it more sustainable and manageable than polarized training, which alternates between high-intensity intervals and easy recovery periods. The versatility and effectiveness of sweet spot training make it a valuable addition to any training program.
In the spirit of annual training and periodization, now that we have covered weight lifting, the next phase of your training is the base phase.
And longtime loyal listeners know we love the sweet spot - the ultimate way to build your base.
This is episode # 1 of an 8 part Series of Sweet Spot Podcasts coming up these next few weeks and months.
Today we’ll cover What Sweet Spot is.
In the coming weeks we’ll talk about:
How Much Sweet Spot Should You Do?
When to Sweet Spot and when NOT to Sweet Spot
Sweet Spotting on Group Rides
Sweet Spot OTS Rides
Sweet Spotting on Zwift
Why Sweet Spot is Better than Zone 2 for 40+, 50+ and 60+ cyclists
Sweet Spot vs Polarized
In the pod we reference a physiological adaptations by training zone chart. You can view that chart here: https://fascatcoaching.com/blogs/training-tips/sweet-spot-versus-zone-2-training-plan-design
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