Following on from last week’s article on Developing Your Green Zone, I asked John to share his thoughts.
He opened with:
I currently do a lot of green zone stuff, which helps me survive. Below are thoughts, based on my experience, mainly aimed at beginner and amateur (tri)athletes.
John’s advice is going to be focused on:
New Athletes
Recreational Athletes
Aging Athletes
He notes that as we age, we will need to increase our allocation of Green Zone training.
John’s voice continues…
Defining Terms
Both Easy and Steady are in what I consider to be the Green Zone.
You can find my description of the Five-Zone system in our article, Building Athlete Profiles.
Easy is mainly used for warm-up or or as a main part of a longer session. The pace is very comfortable. Heart rate is more than 50 beats below maximum.
Steady is one gear up from Easy. Heart rate is 30-50 beats below maximum. This is a conversational pace.
Green Zone Progression
Unfit people often find it difficult to stay in the Easy Zone as their heart rate (and subjective perception, e.g. shortness of breath) will soon shoot up, so they need frequent stops to recover. I allow them to venture into the Steady zone.
For many, initially, walking is the only way to stay in the Green Zone. After two or three weeks of walking 30-60 minutes on alternate days, they can increase the pace to brisk walking reps for 30-60 seconds.
When able to walk briskly for 30-60 minutes while staying within the Green Zone, they can introduce short jogging stints (e.g. 30-60 seconds), alternated by walking (1-2 minutes). Then extend the jogging stints and reduce the walking sections until they can jog continuously for 30-60 mins while staying in the Easy/Steady Zone.
Subjective perception, supported by heart rate, is the most reliable way of monitoring what zone you are in.
You can jog, staying in the Easy zone, with niggling calf and achilles injuries as long as it does not worsen the symptoms significantly. Often symptoms improve after 5-10 mins. Adjust your technique by shortening your stride, staying close to the ground (shuffling), and focusing on a more heel-or flat-footed landing. This technique also helps you to stay in the Green Zone.
Motivation, Going Long & Progressing Intensity
Motivation: When you don't feel like training, with no obvious reason (like illness, urgent work, or family commitments), go out anyway, do something for not too long, and stay in the Easy zone. This is also good for your mental health. Easy training is better than no training a lot of the time.
Duration: When introducing longer sessions (running more than 1 hour, biking more than 2 hours), initially, try to stay in the Easy zone for most of the ride/run. Soon you can gear up into the Steady zone during the long run and bike without compromising recovery.
Steady: Once you have developed basic fitness in a particular discipline, you will get more (fitness and health) returns from the Steady Zone compared to the Easy Zone. This relates especially to the adaptations regarding oxygen processing dynamics, which is so important for endurance athletes.
Using Heart Rate & Setting Zones
Remember when using heart rate as a guide, you need to know your maximum heart rate1 or have had a lactate test2 to know your Green Zones.
Subjective perception is a reliable way of monitoring what zone you are in. If it feels easy, it is easy.
The “Conversation Pace”, where you can still have a conversation, is the best subjective test confirming that you are still in your Green Zone.
Swimming
For swimming, similar principles apply as for biking and running.
If you are a learner, don't worry about zones.
Just focus on staying afloat....
and get some coaching....
Please clear yourself for exercise, annually, with your primary care physician.
You’ll find lactate testing resources on the Endurance Essentials YouTube Channel.
Thank you
Gordo, Thank you for all the great content here, Twitter, etc. Do you or someone you recommend offer coaching for older athletes that are training for overall health and metabolic health with no specific race goals? I do enjoy the sporadic unofficial race like adventure (e.g., 6 hour hike in the mountains when visiting colorado or long road ride). Thank you