ZONE 2 Long Run Tips to Run for LONGER, get FASTER, Avoid INJURIES and Build a HUGE AEROBIC BASE
ฝัง
- เผยแพร่เมื่อ 31 พ.ค. 2024
- If you enjoyed the video, subscribe to the channel for more future content like this!
The art of the ZONE 2 long run, a crucial part of any endurance training plan to get right, but very easy to get wrong!
These are the biggest lessons I learned in 5 hours of training from noob to today
00:00 Let's go - Intro and tip 1!
00:33 Tip 2 - Intensity is EVERYTHING in base building Zone 2 runs
03:22 Surface and impact
04:20 Start slow and build
05:11 Footwear choice is CRITICAL
06:23 Volume ramp up do's and dont's
07:21 Consistency: Become a professional at avoiding injuries
08:15 Enjoy the process
08:35 How does ZONE 2 Work exactly?
09:05 Fueling
10:12 Thanks for watching
"PATRICKD10" for 10% off Gels, Drinks and supplements at ➡️ www.4endurance.eu
360 shots ➡️ @insta360 X3 www.insta360.com/sal/x3?insrc...
@supersapiensinc CGMs www.supersapiens.com/it-IT/ code "DELO5"
Koro www.koro-shop.it code "DELO5" valid across Europe
@3tcycling Gravel bike www.3t.bike/en/
Training @TriathlonTaren www.mymottiv.com
@sumarpo_official wetsuits, shades and compression www.sumarpo.com code "PATRICK15"
Ialty Specialty coffee www.ialty.it
Souke Cc www.souke.cc/?ref=DELO15 code DELO15
These links are may be affiliated and generate a small source of income that gets reinvested in the channel 🙏
INSTAGRAM: / patrickdelo. .
STRAVA: / strava
Join the Discord Chat ➡️ / discord
About
My name is Patrick Delorenzi and I am passionate videographer and endurance athlete.
If you love tips, reviews about ironman / trail running / adventure / unconventional lifestyles, subscribe to the channel to keep up with new vids!
____________
© Patrick Delorenzi, 2024
For business and collaborations, shoot me an email at:
patrickdelorenzi@gmail.com
Peace ✌️ - แนวปฏิบัติและการใช้ชีวิต
Thanks for sharing ❤
🙌🙌 Hope the tips help!
Great video as always mate! Love the ‘become a professional at not getting injured’ part! A consistent athlete always wins in the end💪🏼
Haha that’s the hardest skill to master!
great advice as always ty
I love it . Doing z2 , 34 runs before the marathon lol . Just nice to run again after foot 3 months sprain lol. Lucky I ride too so my fitness didn't fall off lol .cheers ☕
Running is SO AWESOME, and cross training with the bike is the holy grail of maintaining (and building) fitness!
Thank you for the comment
I love how you explain things. I subbed
Thank you Vin!
Thank you for this amount on infos.
Thank you I’m glad you found it useful!
Thank you for the content! Sorry for a rookie question, but by Zone 2 do you mean the zone 2 indicated by Garmin ( in blue ) or an aerobic zone?
Hi! “Zone 2” is the the heart rate value spectrum contained in the Garmin zones 2+3, blue + green.
That is the “Aerobic zone” aka zone 2 broadly speaking.
Depending on if we train close to the top (like145/150) we will train the body to do more high aerobic work, closer to the low values of the blue zone (110-125) we will train Fatmax
great video as always. wanted to ask you (or anyone with experience reading this comment). How important are these high compressions socks and arm compression sleeves for long distance events? And if they truly make a big difference, are there any brands you can suggest, or would it make sense to just go for the cheaper ones? Thanks
Hey Andis, I find them to be important and that they make a difference when you are doing "ultra" type training and racing. For 70.3 or ironman, I don't use them, even though there are a lot of people who do.
The advantage they give is increasing blood flow, which helps stave off fatigue and should prevent injury to some extent.
Personally I use the Sumarpo compression socks but I am an ambassador for the brand so can't really point you towards which are the best, but hopefully others will comment under here with their suggestions : )
@@PatrickDelorenzi awesome, thanks for the info. Also, I really liked the format of "bringing us along" for the long run; felt a bit more entertaining consuming the info this way than the usual talking head approach (of course that is great too), hope to see more videos in this style. Have a good one!
thank you for the valuable feedback! I had a lot of fun making this video and I will try to bring you guys value in this format also; Cheers!
How long are you in Thailand for? Love following along during the traveling, looks like a great experience!
Hey Luigi! Love Thailand, it’s great 👍
Going to bali next at the beginning of feb, then back to Europe on the 20th of March for this years races 😃
Thank you for the comment and I hope you found the video useful!
When you are zone 2 training how often do you train it? I'm new to running and want to build my base up but should i be doing zone 2 runs every run i do? Or should i mix and do long zone 2 runs on weekend?
Hey mammoth, in my experience the best way to make progress is to mix it up;
I would do 1 tempo run, one easy run, and one long zone 2 run with a couple of faster efforts in it.
Once you feel the progression and feel your joint getting used to the pounding of running, you can add in a harder run with for instance 30:30 intervals performed running up a moderate grade to get high intensity in without pounding the joints too much
That's weird. I've never "bonked" before in my life. I often do 90 minute zone 2 sessions. I've even done a 2 hour zone 3. And my zones are according to a vo2 max lab test which gave me zone which agree with my predicted zones which also agree within ten bpm with the talk test.
I once did a “to complete bonk” ride: no food, no water, no electrolytes to see exactly how long I could go until the effort had to revert to Fatmax/low zone 2.
Turns out I can ride 120km (4 hours) at 150 hr / 67% intensity factor before I actually bonk.
That was a very useful and instructive training session on what my body can handle
Which Hoka do you recommend ?
Hi yo lo
Shoes are very personal but for me the best are
Bondi 8 for road long slow distance
Stinson 7 for trail (non technical)
I’ve heard great things on the Mach X for tempo sessions from people I trust, but haven’t tried them yet
Bro called me heavy 😂, 72kg aint that much haha. 85kg machine over here. Cant get the weight down anymore 😂
How many km were you able to run in 2023?
Never count in km, only by time on feet as distance doesn’t take into account any elevation
Last year I ran 153 hours, prepared 2 marathons, one 40k trail race, 1 50k trail race and 1 100k ultra ✌️
Comunque permettimi di dissentire..la ZONA 2 (Inigo San Milan) è sotto LT1 quindi sotto il limite alto della Z2(potenza) o Celeste Garmin
Il “verde “ Garmin e comunque come la intendi tu include la Z3! Io medio..ed è sbagliato!
Ciao! Allora innanzitutto qua si riferisce alla frequenza cardiaca;
In tutta onestà, Non so cosa significhi medio.
La terminologia che conosco io è:
Easy
Zone 2 divisa in low aerobic e high aerobic (blu e verde Garmin)
Tempo (metà inferiore della zona arancione Garmin)
Subthreshold (metà superiore della zona arancione)
Threshold (primissimo pezzo a cavallo fra zona arancione e zona rossa)
Maximum (zona rossa)
Se per medio intendi una intensità “Tempo”, non è nella zona verde Garmin, ma nella prima metà della zona superiore arancione.
Parlando praticamente, Inigo san Milan dice che la soglia della Zone 2 (ovvero del nostro sistema aerobico superiore) è quando non si riesce più a mantenere una conversazione comodamente durante l’esercizio, e questo corrisponde esattamente con il top della zona verde del Garmin, non con quello della zona blu che è molto più basso. Quando si passa dalla zona blu alla zona verde Garmin, non so te, ma per me parlare è facilissimo e non avrei nessun problema a farlo per ore.
Sopra alla zona verde invece, sconfinando nella zona arancione, diventa una intensità “tempo” dove è molto difficile completare frasi complete e mantenere una conversazione. Questa che poi sconfina in “subthreshold” fino ad arrivare poi a superare la “threshold” e diventa la zona rossa Garmin.
Qua dice tutto th-cam.com/video/-6PDBVRkCKc/w-d-xo.htmlsi=K87GgtcV1ralq-nR
Poi ripeto, non ho idea di così significhi medio, ma se quello che dico è sbagliato… sarebbero 3 anni che faccio sempre medio invece che zona 2 e non mi sembra il caso
@@PatrickDelorenzimi riferisco al Medio “potenza” in linguaggio ciclistico e corrisponde alla fascia LT1/LT2 (Z3 bassa/Z4Bassa) ma anche riferendomi alle Zone Coggan o FRIEL..è ENDURANCE..fatmax…oltre si iniziano ad usare carboidrati e non è più Z2 (ma tu la
Consideri Z2)
@@JJ85J no aspetta cosa c’entra usare i carboidrati o meno? Fatmax non è zona 2, Fatmax è l’intensità più bassa della zona 2, comunque posso assicurarti che è un problema linguistico, se vuoi te lo chiarisco così almeno per come mi alleno io
Warm up Zona 1: 100-118
Zona 2 118-158 suddivisa in low aerobic 118-135 e high aerobic 136-158
Zona 3 159-168
Zona 4 Threshold 168-173
Zona 5 173+
@@PatrickDelorenzi perfetto ma non è la Z2 Ufficiale.. è la TUA Z2 perché inserisci anche un intensita media che va oltre la prima soglia Ventilatoria! Ti consiglio di leggere anche il libro di Kilian Jornet in cui ne parla bene
@@JJ85J scusa man, ma guarda il video di attia e inigo, la prima soglia ventilatoria è quando non riesci a parlare più comodamente, nel mio caso sopra a 156, non sono cose che dico io son cose dicono loro