Pr. Seiler uses 3 zones. ISM uses 6 zones:
Z1: recovery
Z2 / Z3: basic endurance and FatMax
Z4: threshold
Z5: MAP / VO2max
Z6: anaerobic.
I think the 80 / 20 of ISM is : 80% of work in Z1/Z2/Z3 and 20% in Z5.
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Nice, I’ve been waiting for this episode.
We’ve already had a discussion on this when he had mentioned this in another podcast. I think he only likes the general concept with keeping most of your training in his zone 1 and 2. With the majority at zone 2.
In this podcast he said clearly that he would start the glycolytic part of the training in zone 3. Hence, I would assume he considers zone 3 as part of the 20%.
But once again, I don’t think this is really crucial/relevant when trying to implement this training model. For me it is just another example where the label 80/20 can mean something very different to different people.
Am looking forward to listening to the podcast tomorrow, although it’s going to test my commitment to the polarized model that I’ve decided to run with this winter. All my endurance is really easy and my hard stuff is hard. I’m going to avoid tempo and threshold until just before I get back out on the road. Too much training in the middle zones seems to wear me down.
I’ve also taken this approach since starting training for next season. I find it’s a mental game to keep intensity low enough but to also willingly endure high enough intensity. I can totally understand why MAMILs end up doing tempo group rides.
I went to see a physio who’s said I’ve got arthritis in the knee. So icing and gentle exercise together with some quite difficult hip & glute mobilization/ strengthening exercises for the next few weeks
Very interesting podcast. San Milan is also very clear on limiting carbohydrate intake for some of the training sessions and doesn’t recommend it. Especially in the german coaching scene there is a lot of hype about that topic and most of them propse the opposite. His recommendation on the testing protocol in the lab to go at least 5 minutes per step is also something that most labs do different. A lot of interesting stuff to think about…
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I’m three months in on these and no plans to stop. Free speed on the bike, and overall day to day living has improved.
I’m doing all my endurance on Elite Nero rollers to keep me engaged, I try and keep my HR at around 65% of my max HR and basically ignore power. I actually look forward to my 2 hard sessions every week.
Hey, Barrera what are you 3 months in on? Did I miss something?
This part of what I quoted:
thanks, I was wondering if there had been anything specific.
I don’t have anything on-topic to add to this discussion, but every time I see this thread I can only think of one “Inigo” and since today is apparently Mandy Patinkin’s birthday, I thought I’d share. 
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same here!
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For me it is always Inigo from Pratchett’s book 
And being an assassin maybe have something in common with being a coach…
That’s really good to hear. Thanks
you’re right, I just took a look at the show notes. z3 as basic endurance. I missed this when listening. However, he also had said what I said in my previous response: starting the glycolytic sessions in zone 3. Probably not relevant, train endurance around the point where talking starts getting difficult. It probably only highlights that one should train around and not strictly below this point.
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Yeah.
I listened the podcast last night, and I have trouble understanding the difference z2 / z3.
He also said that glycolytic work could be included in endurance training.
I think zone 2 to ISM means simply riding around the first lactate turnpoint. I guess this makes it a fairly narrow zone, definitely not 55-75% of FTP or so. This is how I interpret him anyway.
For me this means just steady riding, not forcing the pace but not holding back excessively either. Basic endurance. Having a similar level buddy to talk to is great.
Adding glycolytic work to endurance just means that one adds intervals or longer efforts into a ride that is predominantly z2 (or even lower). Preferably longer rides to me.
yep, this looks like this then: