Zone 2 hype? It’s just old-school LSD

TRAINING BREAKDOWN

“We’re just being fed a narrative the industry wants us to believe.”

By Emma O’Toole

Hello, happy Sunday!

If you’ve been anywhere near running or cycling communities recently, you’ve heard the buzz: Zone 2 training is the holy grail right now.

It’s plastered all over social media, Runner’s World, Cycling Weekly and talked about on many podcasts. But, Zone 2 is nothing new. It’s just a shiny re-brand of something runners and cyclists have been doing for decades: long slow distance (LSD) or low-intensity steady state (LISS) training.

The terminology might have changed, but the core principle hasn’t. The endurance industry, like any other, loves to re-market old ideas with new names. It makes things sound exciting, innovative, and somehow more effective.

Zone 2 training is a fresh coat of paint on the classic formula of building aerobic capacity with steady, low-intensity, consistent miles, just like LSD and LISS. Zone 2 works because it’s tried, tested, and consistent, not because it’s new.

While runners and cyclists have respected zone 2 for decades, the strength side has been stuck in the past.

We’ve all heard it:

• “Don’t lift heavy, you’ll get bulky.”

• “You just need to do tons of bodyweight squats.”

• “Hill reps, or low-cadence work is enough”

Now what a lot of runners and cyclists don’t know is that these myths are what we, in the 21st century, hear to this day were not the holy grail back years ago.

Bill Rogers, 4x Boston Marathon and 4x New York Marathon winner, coached by Bill Squires, (a legend in his own right) understood this very well.

Bill Squires, in his book from 1982, wrote:
“Strength training can help the distance runner's form in the final miles... proper weight training, which includes stretching, will not result in a loss of flexibility or being muscle-bound.” (1)

Squires recognized back then that strength training for runners and cyclist won’t make you bulky, and he also picked up on something I’ve covered before in that strength training is so much more than just lifting weights (read the article here, and part 2 here).

And it’s not just runners who have been using strength training for decades, cyclists have too!

Harvey Newton, long-time USA Cycling advisor in the 1980 and early 90’s puts it simply:

“Both male and female cyclists, especially those in the master age groups, stand to benefit greatly from a sensible weight training program.

But many cyclists fall prey to three common errors:

1) choosing ineffective exercises,

2) using improper exercise technique,

and 3) failing to continue lifting weights throughout the entire season.” (2)

There errors are still being made today.

1) runners and cyclists are choosing exercises better suited to bodybuilders.

2) “lift heavy” has come before “lift safely”

and 3) most runners and cyclists stop strength training from March until October.

“Especially those in the master age groups”

That’s us runners and cyclists the wrong side of 30!

Why am I telling you this?

We’ve been led to believe that lifting heavier weights and strength training are new or novel concepts in endurance sports. They’re not. The greats have been doing this for decades. We’re just being fed a narrative the industry wants us to believe.

Just like zone 2 training is a re-branded version on LSD and LISS, strength training for runners and cyclists has also been around for decades and it’s been working the whole time.

Fundamentally I’m telling you this because not strength training due to the fear of getting bulky, or doing hundreds of bodyweight exercises, or not aligning your strength training programme with your running and cycling is damaging your running and cycling, both in performance and your resilience.

So with that in mind here are a few suggestions:

• Keep using Zone 2 to build your aerobic base, it’s gold standard.

• But pair that with structured, progressive strength training that challenges your muscles and nervous system.

• Don’t fear heavier lifts done properly. They won’t bulk you up but will make you stronger, more durable, and more efficient.

• Be consistent! Your strength work needs the same patience and progression as your running or cycling.

• Be mindful of the “fitfluencers” out there, the ones with millions of followers, dishing out advice without backing it up or experience in running and cycling.

I hope this article helps you re-frame strength training for runners and cyclists and if you do have any questions, please reply to this email.

Don’t forget to also check out our fantastic free community for ongoing support and help with your training.

Have a great Sunday!

Emma

Each morning, The Sample sends you one article from a random blog or newsletter that matches up with your interests. It’s a great way to discover new content on your favourite topics, sign up here.

References:

(1) Squires et al, 1982. Improving Your Running. 52 Weekly Sessions from Jogging to Fun Runs to 3-mile to 6-mile to Marathon Races! S. Greene Press.

(2) https://www.wimbergbikecoaching.com/ReadArticle.aspx?e=1237

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