Why Riding Slower Makes You Faster: The Secrets Of Zone 2 Training

Summary by Krater

Simon Richardson interviews Dr. Iñigo San Millán about the benefits of low-intensity zone 2 cycling training, discussing how it clears lactate, develops slow-twitch muscle fibers, and improves overall mitochondrial and metabolic function.

From the video

Answers: Why is low intensity zone 2 training important for cycling performance and metabolism?

• zone 2 training
• lactate clearance
• slow-twitch muscle fibers
• mitochondrial function
• metabolic health
• cycling performance

What it concludes

• Low-intensity zone 2 training is essential for clearing lactate, improving mitochondrial function, and building the aerobic base needed for high-intensity racing.
• Zone 2 training primarily uses glucose and produces lactate at high intensities, which must be cleared by slow-twitch muscle fibers and mitochondria.
• Improving slow-twitch muscle fiber efficiency through consistent zone 2 training prevents the accumulation of lactate and delays metabolic fatigue.
• Cyclists should aim for at least 3 days a week of zone 2 training to see significant metabolic adaptations and improvements.
• While high-intensity training is where races are won, a solid aerobic base built through zone 2 training is required to support those efforts.
• Mitochondrial dysfunction is at the epicenter of many major diseases, making metabolic health insights from endurance athletes relevant to broader medicine.