Why Can't You Stay In Zone 2? | GTN Coach's Corner

foreign ER this week we are delving into Harvey in particular zones and polarized training now we've had a few videos recently that seem to have dug up some interesting questions on the topic which we're keen to delve a little deeper into yeah and don't forget you can send in your questions using the hashtag gtn Coaches Corner before we dive into the questions though please do give this video a thumbs up give it a like and don't forget to subscribe so you can watch some of these other Coaches Corners in the future and the most common question today is around keeping the heart rate in zone two uh when running so for example we have this one from DD Siler it says I just started trying to do zone two training with running I set my watch to notify me every time I get to zone three and I keep having to walk to get back to zone two every five to seven seconds I feel like I've been walking more than running should I just aim to train and run in Zone 3 by avoiding zone four and then attempt to train into zone two or just keep at it with zone two and over time it will all work out what I reckon to this one though well it's obviously a good idea to use zones I mean hence why I've done quite a few videos on them but you do need to allow for a certain amount of leeway because to start with the guidance the numbers the parameters are quite arbitrary we're all different we're individuals we'll have different external environmental factors condition affecting us but also just popping into zone three is not a matter for oh my God I need to stop right here you know the the physiological changes what happens your body doesn't happen as soon as you go over that that threshold and if you actually were in a lab or spoke to an exercise physiologist they would kind of say the difference between two and three is so minimal that you know we maybe are getting bogged down too much on this so we when we're talking about these zones it's very much about as a guide of learning how to train and learning how your body responds to that training and gets fitted so that's where I think um rpes your rate of perceived exertion really comes in handy when you start to understand your body and you try to think that you're working around a three to four out of ten you can say a few words comfortably and I find that's a really nice guidance because you also don't be looking at your watch all the time or having it beep at you I mean I I've got to put my hands up and I and say that I often drift into zone three when I'm running um I guess just make sure you're not doing the entire run at zone three or our friend zone three uh we've got a couple of other questions here that are quite similar to one another so first one from Todd homes 1719 uh I said I love the gtn show um gtn Coach's Corner is my favorite edition I've done a few Sprint triathlons but I've always struggled with running I'm hoping 80 20 training will help improve my fitness particularly for running but I find that zone one is a fast walk and zone two puts me in an in-between stride that's uncoordinated and uncomfortable we're walking at Zone one benefit my running or should I just stumble through the zone two sessions until my running Fitness and speeds improve and we had a very similar question from Nathaniel Green which I won't read out but it's along the same lines I mean there's so many people ask this question and and you know we do say it's important to keep your heart rate low to a certain extent but you do also want to be conditioning your body to run and within reason I would say if it's comfortable to run then run and go with that feeling for your body when it comes to Hills then maybe walk those and even you know if you are fitting further down the line there's nothing wrong with walking Hills because you're still keeping your heart rate up and you're getting that strength but if you're just going out for a walk I can understand you're not going to feel like you're doing a training session so it is a fine line and a balance but it will get better and if you you start to run now maybe you're a little bit above that you will eventually still be able to run at that pace and be in the correct Zone not in the not too distant future I hope yeah I think the Crux of it is you do need to make sure that you run I think if you just went out and walked to keep in that lower Zone um you're not really going to see any benefits so yeah goes back to that first question maybe following that RP scan yeah great um we have another one here from Mark Aldergrove says um great content like to watch even as a newbie my question on from The Zone 2 topic this is on a coach to 5K program that he's been following says when doing the run and fills my heart rates really hits high somewhere in the 190s when walking at my fastest Pace but possible before I need to head in to run I generally sit around 135 Zone one now here he goes my polar watch update my max heart rate based on previous run intervals and somehow got zones from that will my heart rate come down over time as I'm able to complete more lengthy run intervals or should I head to walk on an inclined treadmill instead going any slower the Run parts I mean I'll be walking so yeah it's a little bit of a question around I guess the way the watch works out the heart rate was what I'm taking from that yeah I mean in short yes your heart rate will come down gradually over time I don't think you need to worry about an incline treadmill you are going to get fit to that heart rate will come down um I probably in the very early stages I wouldn't get too bogged down in the zones and the heart rates necessary early I think we're sort of doing circles a little bit here but just focus on running comfortably keeping that rpe nice and low and maybe as you get a little bit more experience you can start to focus on that zone two running which there are big benefits too so there is a good reason why there's a lot of talk about zone two running but initially I wouldn't stress too much about it yeah and I think you know these these coach to 5K programs are designed to not even need a watch or not even need a heart rate monitor so sometimes it's great having all this technology and you know where's but here and we use this and we talk about it but at the end of the day as long as you are progressing and you're having enough rest in between then your run will continue to develop and you'll get fitter yeah got a good question coming up man it's around treadmills versus non-tread more use so this one is from user nc4xb7 anyway um said hey guys I'm wondering if you could help my heart rate some tips maybe when I'm supposed to do a long long a long run at zone two it's easy to maintain it for about 20 to 30 minutes but as time progresses my heart rate bumps up naturally I go slower then this happens then to keep my heart rate down but then my Pace drops significantly on the other hand I've done long runs on the treadmill I could keep my heart rate and Pace relatively the same throughout I know outside there's Rolling Hills wind and heat but it's just annoying that I have to slow down 30 to 50 seconds per mile what should I do should I keep running outside or should I stay indoors I mean it's quite unusual I think you normally find that people find running long distances or long times on a treadmill harder and actually usually at least in in our country if you're running indoors you're likely to get hotter than Outdoors so your heart rate will start go up so I would first of all question maybe you live somewhere really hot and that could be having an effect because the longer you're spending in that environment your heart rate will start to suddenly ramp up and maybe your Outdoors is hotter than your windows yeah I I guess there are two sizes I actually would say that initially I find running on a treadmill easier when I'm in the flow of it I think treadmills take a bit of learning and getting used to but as you say if you if you're on there for anything I significantly certainly find this if I'm on there for anything more than 20 or 30 minutes my heart rate Rises because the heat I wonder whether it's almost that proprioception when you're outside you're constantly adjusting your feet you know the unsure on the surface or the terrain Etc and I'm sure that just little movements and things like that will actually increase your heart rate a small amount I haven't got scientific evidence behind that but I'd imagine that might be adding to it as well as some of the things you're saying about the the terrain the wind Etc I mean I would question slightly the are you definitely in zone two at the start because in theory you should be able to run in zone two for more than 20 to 30 minutes but you shouldn't have to drop the pace so maybe reevaluate that as well but that all of that aside I would say if you've got the choice between treadmill and Outdoors and I think you should run Tremor because of to stop the drop-off ignore that for that aspect you gain so much more from outside of all those other muscles working like Mark talked about that will actually add your overall running strength and sort of injury prevention and just general robustness yeah I'm I often advise I totally understand the ease of jumping on a treadmill and if the weather or the daylight hours Etc um is the reason why you have to jump on there I totally understand that just make sure as Heather says you mix it up maybe you do you run sessions on the treadmill but occasionally you do one of those run sessions outside then all your other easier runs outside or something like that just make sure you're mixing up yeah all right our last big question and we've got a few quick fars to finish off comes from XE Einstein and says I do try to run a zone two as I train for endurance bands my problem is that no matter how slow my Garmin says my heart rate is big is in the beginning of zone four around eighty percent of my run obviously you could say I apparently run too fast but this is at 7 30 kilometer Pace or even a bit slower and it's a place I can still talk in so I think it ought to be slow enough if I'd want to go any so I'd have to walk currently it's racing season so my trainings are just to keep my Base fitness and so it's after Race season um and the other day around 20K in about two and a half hours wasn't tired at all afterwards no muscle pain or fatigue and goes on like this and still says his garments Ella spent most of time in zone four why is this and he's got some suggestions there perhaps because in the past I did too little at home for training meaning my VO2 is lower than usual or is it that my watch doesn't estimate my zones correctly could it be my heart rate is around 160 in zone two still I'm 42 years old well I think if you manage two and a half hours in zone four and felt absolutely fine afterwards um you're either a freak or your name is Christian Blumenfeld um so yeah I think you're probably in zone two for that so there's either something going on with your watch and you maybe should investigate that or um the zones aren't set correctly on your watch and for that you probably need to go and do a proper lactate threshold part rate test or or some sort of run to to update those numbers yeah no exactly and that actually leads us on to the first one of our quick fire questions here from Little King 99 says based on two heart rate percentage charts maximum heart rate and lactic threshold heart rate my zone twos are entirely different difference is so Stark that the maximum heart rate for zone two with a max heart rate is 10 beats below the minimum heart rate for lactate threshold heart rate zone two seems like they should be closer together this is according to and we're not we're not stating watches here but um according to Garmin calculated and said how would I know which one to set it at yeah so often the Garmin will do this off of any data it's collected um and it may just simply be that the maximum that you've ever pushed your heart rate to is you know it's simply what it's got to work with and it may not be your true maximum um and for that reason we would always probably suggest work off lactate threshold heart rate just because it's probably more likely that you are hitting that zone more regularly in your training and you're able to do that in the tests whereas maximum heart rate is I mean I couldn't even tell you exactly what my maximum heart rate is I'm not sure whether I have hit it recently or not so for that reason we would always say use lactate threshold yeah yeah exactly uh Wally 4108 hi after roughly five months of zone two training I've made some great progress with my pace and Cadence however I'm not a weird point where I can either have a higher Cadence or or high Pace but not both for example my Cadence could be 168 with a pace of 10 30 minute miles or 172 with 11 minute miles is this common should I focus on one or the other or just continue what I'm doing this is interesting we were talking about this a little bit before we started filming um it's it's not common but I think I know what's going on here but obviously I'm not sick I haven't seen you run I think it's just simply you're very in tune with running at that lower Cadence of sort of in the 160s a bit like myself actually and if I start to try and increase my Cadence I sometimes actually see my Pace drop off because I'm not comfortable or efficient at doing that maybe I'm just not applying force or my the biomechanics just doesn't work for me um so probably like me just need to work on efficiency of running at that high Cadence and doing some drills um and so on and so forth yeah I mean obviously you've got to be shortening your stride length significantly to go slow with a higher Cadence but to maybe also look at a bit of Mobility around your hips and then your glute strength as well for extending your making sure your stride length doesn't shorten when you change games next one from Fabian Ares um I think this is the final one as well actually uh it said swimming heart rate with swimming heart rate my swim analysis indicates that most times I swim at max heart rate zone 5 or zone four at best I've used a chest heart rate indoor outdoor in a wetsuit so would expect the zones to be fairly defined um is it because I get the heart rate from the watch in a pool is it the temperature surely I don't feel like I'm swimming all out all the time yeah um yeah I'm sure you're not here um heart rate is really hard to measure in the pool the end of I mean if you go along to an absolute you know top level Elite swim Squad you probably won't see any hardware monitors even non-paul side or anywhere nearby and those guys know what they're doing it's not say you can't but you can use it as a guidance but just be whether the readings are not so accurate so you've got options of taking it from your watch from the wrist you can have some little devices that sit under your goggles the more accurate one just the same with running would be a chest strap but then especially for guys it's hard to make it stay there with a with a swimsuit you can keep it underneath a little bit and it and it will give you more of an accurate reading but all of that said at the end of the day it's not like running you can glance at your watch while swimming along so even if you are getting an accurate reading I would question the use of that within the session maybe for analysis afterwards but instead try to use the pace clock work out your your pace your race pace and work your sessions around that and then you'll start to learn a little bit more by feel and you know if you're in a 25 meter pool for example you and you're doing hundreds you can look at the clock every 100 meters and actually get a far more accurate guidance from that that sums it all up well thanks very much again for all your questions and do keep them coming using that hashtag gtn Coaches Corner thanks for tuning in today and don't forget to give this video a like

Channel: Global Triathlon Network

Views: 151,573

Keywords: zone 2, zone 2 training, zone two, zone 2 heart rate, heart rate training, zone 3, heart rate zones, high heart rate, treadmill, max heart rate, HR, Max HR, LTHR, zone 2 running, zone 2 swimming, fat burning zone, endurance training, GTN, Global Triathlon Network, triathlon, Triathlon (Sport), tri, ironman, Sports, swimbikerun, triathlon training, triathlon skills, iron man, triathlete, swimming, cycling, running, training, skills, coaching, ӱ, 4998, Վ, ቿ, ኟ, Ꮿ, Ᏹ, χ, Մ, Շ, Չ, Ջ, Ꮲ, ꖧ, ꔨ, ᠫ, К, ೊ, ཙ, ፕ5

Id: A8ingMH0iS8

Length: 14min 23sec (863 seconds)

Published: Mon Mar 13 2023