Episode 34: The Lore of Zone 2 - The Scientific Reality with Guest Dr. Brendon Gurd
In the realm of endurance sports training these days, there isn’t a much hotter (or controversial) topic than Zone 2 training. Zone 2 training has long been a training staple for many endurance athletes as it’s historically been touted as the best intensity to train at to induce specific physiological adaptations such as mitochondrial and capillary density.However, recent specific research into Zone 2 training has largely debunked this long-standing narrative. More specifically, it turns the narrative on its head as higher intensities have been found to have a greater impact on mitochondrial and capillary density as compared to low intensities.This new research will undoubtedly shift athletes’ perceptions of training intensity and therefore how to structure training programs.In this episode of ‘All Things Endurance,’ host Rick Prince discusses the Zone 2 topic with Dr. Brendon Gurd, Professor of Muscle Physiology at Queen’s University. Dr. Gurd discusses the science behind different exercise intensities with respect to physiological adaptations. In short, zone 2 as it pertains to being the ideal zone for enhancing physiological adaptations such as mitochondrial and capillary density is a myth.Whether you’re an athlete or coach, consider this myth busting podcast a must!Here are 2 resources related to this podcast we'd like you to have: Dr. Gurd's Zone 2 Presentation Slide deck (as a PDF), and a very new research article (April 2025) reviewing the efficacy of Zone 2 training for improving mitochondrial capacity and cardiovascular fitnessDownload Here: https://uesca.com/download/zone-2-podcast-resources/Below are the areas that Rick and Dr. Gurd discuss:Could you tell our listeners a bit about your background?Zone 2 is a really hot topic these days, specifically in regard to increasing one’s aerobic fitness and overall health. How did this become such a focal point recently?From an athletic performance standpoint, it seems that the main rationale for Z2 training is that it has the greatest effect on increasing mitochondrial and capillary density. Is there any truth to this? Is there any intensity which increases mitochondrial and capillary density the most?As there is often a trickle down effect from what professional athletes do to what us mere mortals do, do you think that the fact that a lot of pros do high volume at relative low intensity has factored into the popularity of Z2?Are there any overall aerobic training trends that you would recommend to most endurance athletes?For a time-crunched endurance athlete, would you recommend an overall higher intensity level for a good portion of their training sessions (vs. a lot of time in Z2)? As one of the basic aspects of adaptation is that you need to have stress to elicit gains, should athletes that predominately do only Z2 training expect to plateau without increasing bouts of intensity?Aside from recovery days, is there such a thing as going too easy where little to no physiological adaptations occur? If so, what is what level/intensity?Lastly, should all endurance athletes incorporate all levels of intensity into their training?
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Episode 33: Why Athletes Fall for Pseudoscience and Fad Diets
In this episode of ‘All Things Endurance Podcast,’ host, Rick Prince chats with journalist and writer, Zoë Rom and registered dietitian, Kylee Van Horn. Zoë and Kylee are co-hosts of the podcast, ‘Your Diet Sucks.’This is the first of a three-part podcast series with Zoë and Kylee. The future podcast episodes will be: ‘The Truth About Racing Weight,’ and ‘When Performance Meets Appearance: Body Image in Endurance Sports.’Below are the areas that Rick, Zoë and Kylee chat about during this episode:Could you tell our listeners a bit about yourselves?A lot of endurance athletes are type-A and intellectual by nature. So why is it that so many endurance athletes fall for biohacks, detoxes and other nutritional misinformation?How can an athlete tell if a diet is a ‘fad’ diet and is there a correct approach to getting accurate information about nutrition?A lot of individuals will agree that quick fixes in most areas are likely crap, but that doesn’t always translate to nutrition. Why do you think this is?Myths die hard… if at all. What are some common nutrition myths that won’t seem to die that continue to get passed on?What are some of the more common fad diets currently?A lot of athletes assume that data is the end all, be all of training information. While data is important, could you explain how data can be misinterpreted with respect to training and nutrition?In the age of influencers and social media where it seems that almost everyone has an opinion on nutrition, who are some people or websites that you recommend athletes check out for fact/science-based nutrition information?How much of a role does athletes seeking out perfection influence their likelihood of falling for misinformation and the latest nutrition trend?
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Episode 32: Training Considerations for Gravel Racing with Guest Ben Sharp
We're glad you joined us for this episode! Use code ATE75 to receive $75 off any UESCA certificationIn this episode of ‘All Things Endurance,’ host, Rick Prince chats with elite cycling coach, Ben Sharp. Ben is the co-owner of Sharp Coaching and has coached all levels of cyclists from amateurs to Olympic gold medalists. Ben himself is a masters track cycling world champion and former US masters national road race champion. In this episode, Rick and Ben discuss the rise of gravel and more specifically, how to train effectively for gravel racing and how it differs from training for other cycling disciplines. Some of the areas discussed are:· Key differences between road and gravel cycling· Importance of sustained power· Role of volume in training program· How to train for bike handling skills of gravel riding/racing· Different tactics based on the goal of a gravel race· How to properly warm up for a gravel raceIf you participate in gravel riding/racing, you won’t want to miss this one!Talking Points for this Episode1. Could you tell our listeners a bit more about your background?2. As road racing has been on an unfortunate steady decline over the years in the US, gravel riding and racing has largely taken its place. What are some things that you attribute the rise of gravel to?3. Do you now see gravel replacing road racing as a means for US riders to get noticed and possibly, land pro contracts in Europe?4. What are some of the key differences with respect to training for gravel versus road?5. We hear about power training a lot with respect to cycling, how important is sustained power during gravel racing?6. What are some key bike-specific considerations with gravel riding/racing?7. A lot of gravel races cover long distances, would you say that for the average gravel rider/racer, endurance is one of the biggest success factors?8. Following up on the prior question, for the average gravel rider/racer, do things such as sprint training and high-intensity intervals still have a place in training?9. How important are bike handling skills for gravel riders/racers and more specifically, what are some of the more important bike handling skills to master?What, if any tactics are different in gravel racing versus road racing?
In this episode of All Things Endurance, host Rick Prince chats with running coach and psychotherapist, Brant Stachel. Regarding his work as a psychotherapist, his focus is on sports performance and disordered eating. As both an endurance coach and disordered eating specialist, Brant brings a unique and very informed perspective to this very important topic. Below are some of the main topics that Brant discusses:1. Could you tell our listeners about your background?2. Disordered eating is becoming more of a topic these days. What does disordered eating encompass?3. Do you think that endurance athletes have an increased chance of having an eating disorder due to the desire to lower their body weight to become more competitive.4. Are there any signs that coaches should be aware of in regard to disordered eating?5. If a coach believes that their athlete may have an eating disorder, how should a coach proceed – both in terms of what to say to them, and what should be the first person that they are recommended to?6. As a therapist who focuses on individuals with eating disorders, do you work closely with registered dietitians?7. What should a coach do if an athlete does not admit to having an eating disorder, and/or admits to it but won’t seek help?8. What can a coach do to best help and support an athlete that has an eating disorder?9. A lot of endurance athletes are type A personalities. As such, do you find that many of them have addictive personalities and that instead of being addicted to drugs or alcohol, some are addicted to exercise and disordered eating?
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Episode 30: Program Development and Training Zone Myths and Facts with Guest Dr. G
In this episode of ‘All Things Endurance,’ host Rick Prince chats with exercise physiologist, Dr. Genadijus Sokolovas (Dr. G). Dr. G is widely regarded as one of the world’s most accomplished physiologists. In this podcast, Rick and Dr. G discuss many areas related to program design, as well as hot topics such as Zone 2 and the ‘grey zone’ intensity zone. If you want to learn from the best about programming and training ‘zones,’ this episode with Dr. G is required listening! If you're interesting in Dr. G's E-Coach software, you can learn more here: https://globsport.org/index_files/Page480.htmHere's what was covered: 1. Please tell our listeners a little bit about yourself (your education history, work history, current roles)?2. Coaches must take a lot of things into consideration when creating a training program. However, often coaches don’t take into consideration an athlete’s rate of adaptation. Could you discuss this a bit more?3. A lot of the questions that we get at UESCA is about program design, could you discuss some of the most important factors in creating a good program?4. What are some of the biggest mistakes that you see coaches make with respect to program design?5. Of the different physiological tests that are commonly done, is there one that you deem the most valuable?6. Most non-elite athletes are time-crunched. What are your thoughts on doing primarily Z1 and Z2 training, especially during the so-called ‘base training period’ for these type athletes?7. There is a long-standing thought that ‘grey-zone’ training is sort of no man land where minimal physiological adaptions occur. Is there any truth to this?
This podcast interviews experts in all areas of endurance sports, as well as sports psychology, exercise science, nutrition, biomechanics and coaching.
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