How To Build GREAT ENDURANCE for Triathlon | My Story From Beginner to IRONMAN Using Zone 2 Training
34,204
Published 2022-03-25
Thank you Zone 2 training
00:00 intro
00:27 My background & ironman 70.3
01:09 Training before zone 2
01:54 Zone 2 training, @richroll & Chris Hauth
02:40 how can this work?
02:58 My First amazing zone 2 training session
03:43 Hr Calculator & running forever
04:48 Zone 2 Research
05:44 Setting your zones
06:26 Hr zone
06:44 Tools
07:16 Training purpose
07:55 Zone 2 Explained, science and function
08:25 fat & carbs as fuel at varying intensities
09:32 Slow twitch muscle fibers & mitocondrial function
10:05 Carbs and Fatmax Oxydation
11:17 Training volume
11:31 80 20 training / polarized
13:24 Zone 2 and cycling
14:22 Zone 2 and swimming
14:44 Zone 2 and running
15:16 Brick sessions & time in zone
15:44 Commuting
16:44 Sample Full Distance training week structure (week 1)
17:13 Swim bike run splits
17:51 Specific sessions
17:53 Monday
18:03 Tuesday
19:01 Wednesday
19:28 Thursday
19:38 Friday
20:32 Saturday
21:15 70.3 & full distance intensity factors
22:03 Sunday
23:54 Complete full distance week 1 structure
24:04 Simulating race conditions
23:36 Why I created this template
25:24 The biggest lessons I learned & resources
26:35 Thanks for watching!
Resources for this video
www.richroll.com/tag/zone-2/
www.trainingpeaks.com/blog/zone-2-training-for-end…
www.crossfitinvictus.com/blog/aerobic-zones/
www.8020endurance.com/
philmaffetone.com/method/
HR calculator (Thx @TriathlonTaren )
#ironmantraining #ironman703 #zone2training
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My triathlon gear:
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Garmin 945 watch cutt.ly/HTxTFxt
Form swim goggles cutt.ly/HTxTFxt
Basic goggles cutt.ly/HTxTFxt
Underwater mp3 cutt.ly/HTxTFxt
Zone3 swim shorts cutt.ly/HTxTFxt
Huub basic jammers cutt.ly/HTxTFxt
PPRTeam Ale Cycling kit www.pprworld.it
DMT Kr1 cycling shoes cutt.ly/HTxTFxt
Stages Powermeter bit.ly/3gNusKR
Cycling helmet cutt.ly/HTxTFxt
Small water bottles cutt.ly/HTxTFxt
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About me
My name is Patrick Delorenzi and I am passionate videographer and endurance athlete.
I believe in fueling ourselves with nutrient rich foods, and filling our days with endurance training and racing, as a way to discover our deeper purpose in life, practice self realization, and advance out life.
My goal is to use film as a means to spread meaningful stories about extraordinary athletes and people from the globe.
If you love tips, reviews about ironman / trail running / adventure / unconventional lifestyles, subscribe to the channel to keep up with new vids!
Peace ✌️
Patrick Delorenzi
To check out daily adventure, training and nutrition pics:
INSTAGRAM: www.instagram.com/patrickdelo...
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Peace ✌️
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All Comments (21)
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Ok someone explain why this channel doesn't have 100k followers! Awesome content Pat 🙏
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What I really like about your videos is that you're not a triathlon expert like some of the other coaches out there, so the things that you share are coming from the perspective of a 'non-professional' and are much easier/simpler to follow. I get dramatically overwhelmed sometimes watching other people geek out and get super clinical about workouts/nutrition/tech etc...
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Zone 2 training is key to endurance racing performance as we age . A test in a lab is only way to know your zones properly . I get tested annually on bike and treadmill running . I train 12-15 hours a week in Z1-2 . Lots of fasted morning sessions . Current FPT on bike 320 watts 5km run 18.43 . Half Ironman sub 5hrs Age 53 . No injuries or illness .
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I also got the zone2 input from Rich Roll. Life changing for me.👌 Also used to full send every run. Ended up with alot of injuries and very inconsistent training. I'm in heaven now. 🌝
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Just started doing triathlon,your video helped so much,keep inspiring ya!
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Thanks for explaining zone 2 approach, new to this game ,looking forward to the improvement . Thanks
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I keep coming back to your excellent videos Patrick. Its good to see someone giving their personal experience and certainly a great help. Thanks!
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This video is a goldmine! Subbed!! Thanks man
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Thank you so much for sharing this. Excellent content!!
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Awesome work Patrick! Keep doing what you. Great session on Zone 2 training! Have fun in Thailand!
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Bro your videos are just perfect. Just keep doing them please. Thank you!!!
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Thanks for the tips. Im preparing muself for my 1st ironman 70.3 desaru coast in 4 momths times
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Great Triathlon content as always!
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You deserved more subs. Keep going mate
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Another GREAT resource to understand all things Zone 2 is Dr. Peter Attia's website and podcast. I discovered him through Rich Roll, and his podcast is so damn good for endurance athletes!
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Excellent clear advice & introduction to Zone 2 training & 80/20 Much appreciated. I’ve done triathlons & marathons here in Taiwan 🇹🇼 but need to learn more about Zone 2 training & applying the 80/20 rule. In addition to 4days/week full body workouts (for 2 year) The last 4 month triathlon training has been 2 runs (15km each), 2 bikes (1hr each ) & a 5km run after 1 of those bikes. I just hit the wall, definitely overtrained in those 8 workouts a week for 4 months. My body has been REALLY TIRED for almost 1 month. I’m trying my best to recover (cut my training volume & intensity to 1/2) , sleep lots but my body is messed up. Anyways. I’ll recover this month I’m sure. Essentially I was doing the opposite of 80/20 Always running 15km as hard as I could 6min/km straight for 90min. Anyways, I learned my lesson. 80/20 Thanks 🏊♂️🚴🏃♂️🇹🇼
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Awesome!! Thanks!’
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High value information clearly explained. Nice!
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Well done. Was inspiring.
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Great video. Thankyou. Found this really helpful.
