 So I'm a very ad hoc video for you today. Well, this video has been planned for quite some time, but in order to get My beautiful wife Alice. I don't organize. I just we just do it sporadically. Don't we? That's how we roll. Yeah Hey There were a couple of cameras here, which one did I look into? So Alice I was taking some photos of Alice for her Instagram I'll link to her Instagram below if you want to check that out and she was by a plant Looking really lovely and I said let's do this video that I've been wanting to do and that is I want to Walk Alice through her training zones. We're sitting. Sit me. Sorry sit you through your training zones. So We recently did an FTP test husband versus wife all into that video below a bit different than the tests I had to do when I was in my early 20s What tests are they? Anyway a little bit sidetracked now thinking about some inappropriate things That is So am I kidding we did your FTP test I'm lying Yeah, I'm sorry go we did your FTP tests. They're the clouds are now coming over. It's frustrating. It's not ruins alighting So can you remember your number for your FTP test? 148 you got 181 okay, what's your FTP so what I can now do with that number is punched into a little calculator here We've got seven training zones. These are your power zones. Yeah Now before I walk you through them. Do you have any idea what? training zones are Yes, I don't know how many there are probably three, but I've only ever really heard about two. Okay, and what are they? What is what is to what are the two training zones you've heard about? What does number two work for? You just have no idea really training zone one is like that would be pretty much Would that be me pretty much a sleep? I reckon okay Train no, it's not though. I get it training zone two is how I build my base fitness So that would be the one that I'm sticking in for the majority of time to build my endurance and base fitness That's correct. So that I'm not Like pushing my body too hard Maybe yes. Yeah training zone three is like my max threshold training zone. No, so I'm gonna put these numbers up on the screen for everyone and I'm gonna give them to you after this right So we're gonna walk through starting with one and we're gonna finish with seven now It's debatable. There's different things online, but I like seven zones and it's commonly Referred to as a seven training zones So training zone one is what we call active recovery and for you, that's anything under a hundred watts, okay? Yeah, so I just confirmed something when you said when you're talking about what you're talking about like all of these training zones Because I'm running and swimming to this is only applicable to the bike Because you're talking what's this is only on a bike This is only applicable to the bike because using a power meter, which is measure measure that Measuring your power output through the crank. Yeah, which feeds into your bike computer And then you get your watts you can use heart rate But the The challenge or some of the issues with heart rate is your heart rate can vary based off conditions So you might be fatigued then might be hot weather Um, also if you're if you're wanting to go directly into zone five Or zone six for a minute or two and might take your heart rate 30 seconds to adjust To being in that zone whereas powers immediately so you know you're in a zone almost straight away So you can be a lot more effective with training With power and also using zones because I like to refer to zones as like the cycling weight rack So when you go to the gym, there's a weight rack and you know, okay What am I training today? You can pick up your weights and you can you can train accordingly. That's what your zones are able you to do So active recovery zone This is basically where you would if you were doing a recovery week or a recovery ride You'd probably go out and do anywhere between 80 to 100 watts So you would do this Say if you've done a big four week block of training you might do a week spending most of your eyes in active recovery Just so you're still on the bike. You're still doing activity, but you're giving your body a rest You might also spend the first five minutes of your ride say on the indoor trainer You know how you're doing a lot of zone two rides at the moment You might spend the first five even 10 minutes in active recovery Because that just enables your your body to get warm. That's it Did you just drop one? Oh my god. What is going on here? That's epic. There's a beautiful wife that just dropped one in front of me. Everybody farts I'm just gonna That doesn't smell like anything. Thank god the plant's there What you might also do is after a ride is you might spend Five 10 minutes in active recovery at the end just to clear out any lactate that's in the blood in the in the muscles. Yeah So Zone two, you know that that's your endurance. That's your base training zone. I'm boring the shit out of you. Am I? And you're farting. This is going really well So this is where you build your base fitness. Yeah, okay, so if you're there's different methodologies, but one of the proven scientific methodologies is if you've got an event say you're training for the nuica triathlon And the the time trial is going to be 40 kilometers. So it's going to probably take you Can I take this moment to share something with you that I haven't been keeping a secret? Yeah Actually registered for the Malula bar 70.3, which is on the 8th of september So it's double the nuica tri And that's the day before I fly to the us For work Okay, so this is big. It's a big one. All right, we will talk about that after this video But maybe you might want to reference that now instead So for base, right, you want to build a solid base foundation for about 120 to 150 percent of the time it's going to take you to complete That effort or that like a ride. It's a 90k ride. So That could take you three hours. So you want base fitness for at least Four hours, which means you want limited cardio drift You want your heart rate pretty much staying the same so you can go out and do a four hour ride in zone two Without much cardio drift then you've got solid base Okay, so then you can go okay. I've got a solid base now. Where do I go next now zone three is an interesting one It's called tempo, which for you is between 137 and 163 watts A lot of cyclists spend a lot of their time riding in their tempo zone But it's really it's kind of like no man's land Like you'll spend a bit of time if you're doing bunch rides in tempo in the triathlon You might do a little bit when you start first implementing efforts You might use your tempo zone just to get used to doing an effort But it's not really an effective training zone to improve your cycling Even though a lot of people spend a lot of time in there and the reason why they do that Is because zone two feels a little bit Too soft Even though that's where you build your base and zone four which we'll talk about next feels a little bit too hard So they spend a lot of time in zone three even though that's not really effectively They're not really training effectively Zone four is your lactate threshold power zone. So this is what we call your hour power So you should be able to go out and ride for an hour in this zone Which is between 164 and 190 watts So I should be as in I should be able to do that now or I like my goal is to work up to that No, I should be able to I don't think you should I don't think you could be able to do that now because you're not conditioned No, you've never done it before correct, but it's it's a target, right? So this is You should be doing a lot of work in this zone for your triathlon because this this is your hour of power Right, particularly say for the new sir triathlon, which is 40 kilometers. It's going to take you a little bit longer than an hour But say your bottom end zone four. That's where you want to be sitting. So this is the beauty of the power meter, right? You can now go We can do specific training so we can do efforts We may not start with an hour effort. We might start with 10-minute efforts And have a rest and then we might work up to 20-minute efforts and then 30-minute efforts and then You're gonna coach me with this. Yeah, of course. Do you want to let people know what's going on? Yeah, of course. I'm fine with that. Okay I'm gonna let them know that I'm going to become a cycling coach. Oh Are we are am I allowed to say that? Well, I've just told them I've decided to become a cycling coach everybody. I'm wrestling on like one anyway So the reason that I'm grunting and I'm not listening like a perfect client The reason that I'm grunting is because I asked him to be my cycling coach last week And it's going to do one of two things, isn't it? Could break us it might break our marriage up. Yeah But as long as I do a good Ironman, it's going to be okay. Half Ironman. Yeah Half Ironman, thanks babe. No, it's still very impressive But I just you've got to be factual on youtube Otherwise you will get sliced apart in the comment section. Trust me. I'll see it every single time I publish a video Okay, which is fine. I get it. So you're going to be a cycling coach. You're going to be a cycling coach This is very exciting. Yeah, so this is that was a small segue. Let's stick with this. Okay So 164 to 190 is Your hour power zone and the reason why it's called lactate threshold if you actually measured your blood lactate levels They would be going like this on a slight angle and this is where they spike, right? Okay, so this is when you start Going deep into your glycogen stores and your muscles and you start using more of your you know direct Carbohydrate storage in the muscles as opposed to using oxygen. Yeah, and that's why you start to fatigue here Now your vo2 max zone Is 191 to 217 watts Okay, now your vo2 max Would be efforts. You might go out and do some efforts and we'll probably start implementing these Sooner rather than later sooner rather than later But I I want to get you start to do some We're going to get you to do because you've never done an effort before, right? We're going to get you to do some now to you for a few years. We do lots of five seconds efforts in the earnings So even though tempo zone isn't a great zone five second efforts to train in I wasn't sharing that with the people but if you feel like being honest, yeah so So I'm actually going to get you to start doing some of your initial efforts in tempo zone Just to get used to doing an effort, right in tempo five and ten minute efforts in your tempo zone And then we'll work towards Your zone four and then we're going to start implementing some vo2 max efforts as well and also Your anaerobic capacity, which is your zone six. We've got 13 weeks for this, right? That's when you completely switch over from Using oxygen into the working muscles to purely You're just using your glycogen stores within your muscles and that's why those efforts Your muscles start to shut down because there's too much lactate In your in your blood in your muscle and those efforts are anywhere between 30 seconds to three minutes And then your Zone seven, which is neuromuscular, which is like full fast switch muscle fiber anything over um So we've got here 219 watts Plus is your zone six and then really all our effort Like if you're sprinting 10 15 30 second effort max would be your zone seven Now for you doing a triathlon you might think well, why would I bother doing that? And this is down the track, right? Once we've been implementing efforts for probably a month or two Probably a couple of months. We'll start doing some little sprints when you start Working your neuromuscular system. That's Directly responsible for the recruitment of more muscle fibers Because you're working your fast twitch Well, this is why and then and then you can basically make that whole muscular group More powerful. So that's why we do interval running training for long distance running. Exactly, right? So while zones five six and seven you're probably not going to use in your in your Triathlon Not in the body of the body You'll be sort of sitting in zone four You still want to work zones five six and seven because they're going to help with your overall fitness And your overall strength on the bike. So it's a lot of information to take on board We're going to slowly now you've built your base. You've got pretty good base now for an hour to an hour and a half, right? We're going to slowly start to implement some efforts into your training We're going to start with tempo just to get you used to doing an effort five ten minutes But then within the next couple of weeks, we're going to start working in zone four And then we're going to start implementing some shorter efforts But you've just told me some news So we're probably going to have to still continue to work on our base because you're going to need some Pretty solid base fitness. Yeah for this half iron woman Man iron man. Well iron person iron person. Yeah, I've got 13 weeks. So that's quite it. It's good. Cool