It’s long been said, the stronger the base, the faster you race.

And it is true.

Having a strong base to your running is vital.

So how can you build it?

The Main Feature

Leg one: Aerobic Capacity Development

Aerobic capacity, also known as VO2max, is the maximal amount of oxygen that an individual can consume during exercise. It is a key determinant of endurance performance and has been shown to be highly trainable through exercise. Zone 2 running is an excellent way to improve aerobic capacity because it involves moderate-intensity, steady-state running that primarily relies on the aerobic energy system.

During exercise, oxygen is used to produce energy in the form of ATP (adenosine triphosphate). As exercise intensity increases, so does the demand for oxygen, and the body shifts to other energy systems, such as the anaerobic system, which produces energy without oxygen but also leads to the accumulation of lactic acid. By training in Zone 2, the body can become more efficient at using oxygen to produce energy, which can lead to an increase in VO2max.

Research has shown that Zone 2 training can lead to significant improvements in VO2max, with some studies reporting increases of up to 10-20%. The improvement in VO2max is believed to be due to an increase in the number and size of mitochondria in muscle cells, which are responsible for producing ATP through aerobic metabolism.

T-1: Mental Preparation

Leg 2: Fat Utilization

During exercise, the body utilizes a combination of fat and carbohydrates (glycogen) as fuel sources. However, the ratio of fat to carbohydrate utilization can vary depending on the intensity and duration of exercise. Zone 2 running is characterized by moderate-intensity, steady-state running, which primarily relies on fat as a fuel source.

The body stores energy in the form of fat in adipose tissue, and during exercise, it is mobilized and transported to the muscles to be used as fuel. Research has shown that training in Zone 2 can lead to an increase in fat utilization during exercise. This is believed to be due to an increase in the enzymes responsible for breaking down fat and transporting it into the mitochondria for energy production.

Studies have also shown that endurance athletes who have a higher capacity for fat oxidation have better endurance performance. This is because the body can store more fat than glycogen, and fat provides a more sustainable source of energy compared to glycogen. By training in Zone 2, the body can become more efficient at using fat as a fuel source, leading to improved endurance performance.

This can take a long time to achieve.

T-2: Gear to change into

• Hoka Tecton x2. Shop here.

• Deboer Fjord 3.0 wetsuit. Shop here.

• Collage Gioiello. Shop here.

• Oakley Kato Cavendish Edition. Shop here.

Shop natural supplements formulated to enhance performance: 

🌱💊 542 Performance Nutrition Daily Green’s ultimate super greens capsules are a perfect blend of superfoods, vitamins, minerals and wholefood-sourced ingredients enhancing your immune system to help you perform in training.

🍄 542 Performance Nutrition Mushroom+ capsules are single-ingredient, high-strength mushroom supplements, helping you deliver energy to your body for training.

💪 542 Performance Nutrition Marine Collagen is the highest quality, and most bioavailable source of collagen available, helping to provide structural integrity to joints and bones.

💤 542 Performance Nutrition Ashwagandha+ (KSM66) is formulated with Cordyceps & Ginseng to help combat stress and adrenal fatigue, while also supporting the immune system, energy levels & mental performance. 

🏋️‍♂️ 542 Performance Nutrition Plant Protein delivers 17g of premium vegan protein per serving with just 1.5g of carbs, 88 calories & no artificial sweeteners.

🏋️‍♂️ 542 Performance Nutrition Whey Protein delivers 22g of premium whey protein per serving with just 1.2g of carbs, 108 calories & no artificial sweeteners.

Leg 3: Recovery and Injury Prevention

Training in Zone 2 can also aid in recovery and injury prevention. During exercise, the body undergoes a series of physiological changes, such as muscle damage, inflammation, and oxidative stress. Adequate recovery is essential to allow the body to repair and adapt to these stressors.

Research has shown that low-intensity exercise, such as Zone 2 running, can promote recovery and reduce muscle soreness. This is because low-intensity exercise improves blood flow and oxygen delivery to the muscles, which can aid in the removal of waste products and the delivery of nutrients to promote muscle repair.

Additionally, high-intensity exercise can lead to overuse injuries, such as stress fractures, tendonitis, and muscle strains. Training in Zone 2 can help reduce the overall stress on the body, reducing the risk of overuse injuries. This is because low-intensity exercise places less stress on the joints and muscles, allowing for more consistent training over time.

In conclusion, training in Zone 2 is a highly effective way to improve aerobic capacity, fat utilization, and aid in recovery and injury prevention. The benefits of Zone 2 training are supported by a growing body of scientific evidence and can lead to significant improvements in endurance performance.

Aid station: Listen as you recover

• WHOOP Podcast: A Sleep Scientist’s Guide to Better Sleep Habits with Dr Allison Brager. Listen here.

• Triathlon Mockery: Strength Training for Triathletes - part 1. Listen here.

• Run4Prs: Your Aerobic Base. Listen here.

• Modern Wisdom: Ben Francis - Gymshark CEO Explains His Strategy For Global Success. Listen here.

Coaches Corner

WOTW: Zone 2 Endurance Run Workout

Intro to the workout: This Zone 2 Endurance Run Workout is designed to improve your aerobic capacity, fat utilization, and aid in recovery and injury prevention. It's a great workout to build a strong foundation for endurance running and improve your overall fitness.

Warm-up:

• Start with a 5-10 minute jog at an easy pace to increase your heart rate and warm up your muscles.

• Followed by dynamic stretches such as high knees, butt kicks, leg swings, and lunges to prepare your muscles for the upcoming workout.

Main set:

• Run at a steady pace in Zone 2 (around 60-70% of your maximum heart rate) for 30-60 minutes, depending on your fitness level.

• Focus on maintaining a consistent pace throughout the workout.

• Use your breathing rate to guide your pace, aiming to keep it comfortable and controlled throughout the workout.

• If you're feeling good, you can add some short pickups of 10-20 seconds every 5-10 minutes to keep things interesting and challenge your body.

Cool-down:

• Slow down your pace to a jog for the last 5-10 minutes of your run to gradually reduce your heart rate and cool down your muscles.

• Follow up with static stretches such as calf stretches, hamstring stretches, and quad stretches to promote muscle recovery and flexibility.

Note: It's important to listen to your body during this workout and adjust the intensity as needed. If you're feeling fatigued, slow down your pace or take a short break to recover. Remember, consistency is key, so try to complete this workout at least once a week to see improvements in your endurance and fitness level.

Finishing line: Races next week

• IRONMAN 70.3 Alcúdia-Mallorca. Explore here.

• IRONMAN 70.3 Gulf Coast. Explore here.

• IRONMAN 70.3 Desaru Coast. Explore here.

• UTMB Snowdonia 100M. Explore here.

• UTMB Valholl - Advance 80km. Explore here.

Tweet-athlon

MemeOTW

Thank you for reading this weeks newsletter.

You can keep up with us daily on Instagram here and follow my (Robert, triathlete - Ironman 70.3 athlete) Strava here.

Currently training for Ironman Staffordshire in June.

DM me on Instagram personally if you're London based - we're always out for group runners & rides. Connect here.

Have a great week,

Robert