Episode 124: Fueling Reminders, The “Eras” of Training, and Long Workout Execution
In this episode, we kick things off with some reminders on fueling as training ramps up. We break down why you can’t “fake it” with fueling in longer sessions, how underfueling impacts both performance and recovery, and why even the last 10 minutes of a workout without adequate fueling can shape your entire experience. From there, we dive into how to execute big rides and runs: covering pacing, layering, planning, and how to think ahead to the second half of your workout. We also explore the idea of training “eras” (recovery, maintenance, and building), and how understanding where you are can guide better decisions day-to-day and across a full season. Finally, we touch on creating routines to improve recovery, clarifying Zone 1 vs. easy training, making the most of limited swim time, and using tools like sim shorts or carbon-plated shoes to reduce friction and stay consistent. Check it out!
Fueling Reminders
Reminder that “fuel solves almost everything” based on recent TP comments
Side stitch
Headache
“Just not feeling it”
“Tired to start but once I took a gel and got going I felt better”
Action point: if you feel bad for basically any reason, try taking a gel and then re-evaluate. In my experience as a coach, it improves the situation 90% of the time!
Jim: Fuel late in your ride even if you are 10’ - 15’ from home. This helps with recovery and your brain tends to remember the last part of the ride. End the ride strong to imprint good memories of the ride.
Zone 1 Clarification
In Episode 122, we discussed a marathon study suggesting that a certain amount of running in Zone 1 was beneficial for marathon performance. We followed that with a conversation about a Joel Filliol article stating that Zone 1 is where the magic happens.
I received quite a few comments and questions about this, so I want to clarify a few things and put Zone 1 into proper context.
What the Marathon Study Actually Said
The study classified Zone 1 as anything slower than 10% of marathon pace.
In practical terms—and how we typically define zones—that actually includes both Zone 1 and Zone 2.
So, let’s clarify terminology: What these researchers call Zone 1 doesn’t always map cleanly onto how we coach and train.
Joel’s main point: Volume Drives Progression
Joel’s point still stands:
Total work volume is what drives long-term athletic development.
And the only way to accumulate that volume consistently over a long period of time is through a consistent dose of Zone 1.
And if you think about this in practical terms, when you do long training rides, hikes, skis or any number of endurance activities over 2 hours or so, you will naturally default to a fair amount of Z1 HR / power / effort. You simply can’t drill it all day long and expect to consistently train thereafter.
Check out your TrainingPeaks data:
If you look at your heart rate and power data across workouts, you’ll notice something interesting:
Even in a “Zone 2” session, a portion, sometimes a large portion, of your time is actually spent in Zone 1.
And if you bump out even further and look at your weekly or monthly HR distribution in TrainingPeaks (Dashboard → HR Zone Chart):
Zone 1 = largest bar
Zone 2 = next biggest bar
Zone 3+ = progressively smaller
You’ll see a steep downward curve from left to right.
Are we specifically trying to make this curve / distribution?
No.
It’s simply a byproduct of a well-structured endurance training program.
Which answers the question: “Should I Do More Zone 1?”
I received this question from multiple athletes.
Short answer: You already are; we just don’t advertise it.
Stepping back: Zones are tools, not rules, not a religion.
Zones should be viewed as tools that you apply depending on:
Time of season
Athlete profile and experience
Specific goals
For example:
Here are two athletes with the exact same goal this season: to increase their 20’ and one hour cycling power i.e., FTP. (One of these athletes is me and the other a friend.)
The athlete I coach—a very similar background to me (decades of endurance sport, Nordic skiing, cycling)—naturally trends toward upper Z2/tempo.→ His focus this year: because he tends to fade on longer workouts he wants to build lower aerobic capacity → more intentional Zone 1 work to build out his aerobic foundation.
My focus this year: After years of riding easy - tons of Z1 - with no specific training goals, I need to build my upper aerobic capacity (upper Z2 / tempo).
Same goal. Same type of athlete. Completely different prescriptions.
Fit the zone to the job.
Don’t Get Lost in the Zone 2 Hype
Zone 2 is having a big moment right now. (And mostly for the positive.)
But when you hear people talk about it, mentally translate:
“Zone 2” often really means a blend of Zone 1 + Zone 2
It’s simply an approach to:
Build aerobic fitness
Improve metabolic efficiency
Make training sustainable long-term
The Key Training Principles
Keep it simple:
Keep the easy, easy
Keep the hard, hard
Work in the middle when the project calls for it.
Consistency and frequency always beats intensity.
Eras of movement/training
Background: Broad reflections on the evolution of my season postpartum -- feeling the shift from “movement” to “training”
8 weeks PP and starting to feel like I am really building fitness again
Made me reflect on various eras of training that we all might experience in a given year:
(1) Recovery/movement for mental health (me early postpartum; walks, fresh air, mobility; no fitness building and focus on recovery). This is also a hallmark of the immediate aftermath of a race. I am not a fan of the mandate to do absolutely nothing for multiple weeks given what we know about the effects of movement on mental health, but here there is zero push to build or maintain any type of fitness and a huge focus on restoring energy and healing the body.
(2) Maintenance (me during pregnancy). Not really progressing the work, instead focusing on moving just enough to maintain muscle mass and “limit the decline.” I think of this as also happening in the off season after initial 2-4 week recovery from your A race. It can be bundled easily with adventuring, joy focus, but there isn’t a key goal insight and not as much progressive structure as there would be when building.
(3) Building. This is true training, progressing workouts on a weekly basis with planned recovery, usually with a goal in sight. It’s a fun era but it’s not sustainable for the entire year.
Repeatable basic week will look very different in each of these phases, and that is good/normal!
Identifying which era you are in can help you make decisions about modifying or what to do:
Recovery era: err on the side of less. Only go for it if you really want to, and if the body is asking for rest, lean in HARD.
Maintenance era: can go either way -- slightly higher bar to not doing anything but definitely OK to modify a ton and focus on movement for joy. Think of taking out structure if structure is stressing you out.
Building era: here I think it’s worth giving something a try even if feeling tired/unmotivated, but then modifying on the fly as needed. Broadly just a higher bar to skip/modify given that we know we need consistent work to build fitness.
Whole thing reminds me of a conversation we had last summer on three types of movement -- exercise, training, and adventuring. This moves that structure into various eras through the year
Big Ride Execution
Folks are starting to get out on their bikes for longer rides. Here’s a couple of reminders to make those long rides more comfortable, sustainable and get the most training stimulus.
Start with a big dinner the night before.
Big breakfast next morning. This is a good time to practice with your race morning routine / breakfast.
Dress appropriately - easy to overdress in spring but you also don’t want to start or end cold. Gloves that come on/off easily are optimal as you shed a lot of heat via your hands.
If I know it’s going to get colder or cloudier later in the ride, I will bring an extra thermal vest and/or nylon overcoat and a hat to trap heat. Being cozy in the last hour vs cold and freezing is a game changer.
Ride Key: The first hour of the ride focus is smooth, patient and relaxed. This is the warmup act. You should apply no unnecessary effort in the first hour. If you are with a group, don’t get baited into riding Z3 or higher and proving your fitness in the first hour. This is especially true in the early season where the horses are first let out into the field after a long winter i.e., the athletes who have been beating up their trainers all winter are itching to test out their legs.
Fueling - early and often. The calories you eat in the first 1 -2 hours will benefit you the most in hours 3 and beyond. 90% of the time you won’t be hungry in the first hour of riding. You know the best time to eat? When you aren’t feeling hungry!
Water bottle: One bottle per hour. Start drinking and eating in the first hour even though that feels ridiculous. You won’t feel hungry or rarely thirsty in the first 45’ but do it anyway!
Anchor your day in knowing you need to get to the midway point feeling low stressed and mostly fresh. Your aim is to arrive midway and feel good.
Govern your effort in the first half with this anchor feeling in mind.
In the second half of the ride, RPE and HR will increase for the same level of watts. That’s natural. No worries.
Understand the demands of the second half of the ride and act accordingly in the next 25% of the ride. Is the second half hilly? Do I have any major climbs in the last 1 - 2 hours? What’s the wind situation going to be? If you are riding with others, will you be able to rely on working as a team to get home or will you need to pull a lot? Try to think through the demands of the full ride before you leave home. Develop a plan and stick to the plan.
Routine and structure to close loops and calm nervous system
Routines and structure creates predictability. Predictability puts your nervous system in a calm state because we know what is coming in what timeframe. (Our brain is a prediction machine at its core. Prediction is survival.)
When you open a loop, your brain wants to close it, to get closure. This signals to the brain that it’s safe and resolved.
For example my post long ride routines close loops and thus enhance recovery - physically and mentally.
When I get home from a long bike ride, I immediately have a significant protein/cab snack like yogurt with banana or pear, flaxseed and cinnamon. It’s comfort recovery food and signals to my body that the workout is over and recovery is now the priority.
I then shower and the warm water signals safety to my brain. Warmth = safety and that helps lower stress responses.
After a shower, I bundle up in warm clothes, keeping that safe feeling.
Then I’ll head back out to the car, unload my bike and clean it up. This can be as simple as wiping it down or hosing it off then wiping it down. I go for a 90-95% cleaning solution and don’t worry too much about getting into every nook and cranny. I’ll also wax or lube the chain.
By cleaning my bike I further close the workout loop and prepare it for the next workout/challenge. When I rush out the door the next time for a bike workout, it’s ready to roll. Future stress has been eliminated.
Next is a full meal. Again, recovery is the main signal I want to send to my nervous system. I’m taking care of myself by feeding it a nutritious meal and hydrating well.
And ideally I bundle a big workout with a treat such as hitting the couch and watching some sports! The brain loves incentives.
In sum, create structure in your pre and post workouts and you’ll begin to notice that your stress level is lower and recovery is better.
These routines create predictability which signals safety to your nervous system. The more we can train the nervous system to be calm, the more prepared we are for future challenges.
When you are calm, a workout can be seen as an opportunity to explore. Follow these routines over many months and you will be very fit, robust and ready - physically and mentally.
SIM Shorts — Thoughts
I was asked about SIM shorts this week (those neoprene swim shorts by ROKA or other brands). Short answer: There’s a time and place for everything. SIM shorts absolutely fill a role in a triathlete’s life.
When to Use SIM Shorts:
You’re struggling to get to the pool
It’s time-consuming
You don’t enjoy swimming
→ If SIM shorts reduce stress and anxiety and help you show up, use them
Your “A” race is wetsuit legal
Common in the northern U.S. & Europe
SIM shorts can mimic wetsuit positioning (to a degree)
When Not to Use SIM Shorts:
You’re developing the craft of swimming
If you want to truly learn the art of swimming, you need to remove the flotation
Feel, balance, and body position matter here
If you are already comfortable in the water, there’s no need to buy SIM shorts.
If you are interested in being a triathlon coach, you need to spend a period of time where you learn the art of swimming.
Your goal race is NOT wetsuit legal (check the race history)
You need to train in conditions that match race demands.
If your “A” race is sometimes wetsuit legal and sometimes not, spend at least some time in the pool and open water without flotation.
How to Think About SIM Shorts
SIM shorts are a lot like super shoes:
If they help you get out the door and to the pool → they’re valuable
If they reduce mental friction → they’re doing their job
If they support consistency → they’re a win
Most athletes are balancing training with real life. This isn’t about purity—it’s about progress.
Not cheating
Not a crutch
A tool
Bottom Line: Anything that reduces movement friction and helps you show up consistently is worth using.
Focused Swimming in the Base season
As we work our way through the middle of the Base season, it’s a good reminder that we want to use our limited pool time wisely.
Along with limited time, you also have limited energy and force production to apply to the water. That makes it extremely important to use every set as an opportunity to focus on being a technically sound swimmer.
In the early to mid Base season, don’t worry about pace or distance—we will emphasize that later in the Specific Phase.
A Real Example
The other day I was working with a Dartmouth triathlete who is a very good swimmer. I noticed a slight disconnect between her hip rotation and entry timing. Given her extensive swim background, I was confident her normal stroke didn’t have that hitch.
We talked through it for a moment and on the very next 50, she corrected it perfectly.
Because most of our swim sessions are self-paced and often done solo, it’s easy to lose a bit of focus. That’s completely natural.
This is a classic example of you show me the incentive, and I’ll show you the outcome.
Key Takeaway
Stay mentally engaged in the pool.
Try to make every set a mindful exercise.
Try to leave every session knowing you got just a little bit better today.
Swim Cap Giveaway
I have several dozen high quality Endurance Drive neoprene swim caps to give away. All you need to do is send me your name and address and I’ll pop one in the mail for you!
Challenge of the week
Katie: Spring cleaning of your outdoor gear!
Jim: Take the time to fuel late in your long ride even if you are 10’ from home.
Gear pick of the week
Katie: Foam Balance Pad