Following the previous article on the importance of power training and the interpretation of different zones, this article will analyze the advantages and disadvantages of sweet spot training and put forward our suggestions!
Benefits of sweet spot training
The above table clearly shows the importance of training density. As you can see, although Zone 2 training can indeed improve many aerobic performance indicators, you need to spend a lot of time in this zone to obtain these benefits. In contrast, looking at the "sweet spot", you will find that you can achieve the same aerobic performance improvement in only half the time required in Zone 2.
However, this does not mean you should go all out in the "sweet spot" in every training. Instead, it would be best if you determined or consult with your coach to understand what length and intensity of training your season goals require. Then, adjust the amount of "sweet spot" training according to these needs, to be able to maintain "sweet spot" performance during the longest climb, longest time trial, or the length of the circuit/cross-country race in the race.
For example, if you are a Cat 5 road racer and your longest race of the season is expected to be only 60 minutes, then training for 2 hours in the sweet spot is not necessary.
Disadvantages of sweet spot training：
Looking back at the physiological adaptation table mentioned above, you may notice that sweet spot training does not significantly benefit the development of the anaerobic system, neuromuscular strength, and fast twitch muscle fibers. This is a concern, especially for athletes who focus on road racing, criterion racing, cross-country racing, and track racing. These sports rely heavily on the anaerobic system and fast twitch muscle fibers to provide power to surpass opponents, climb short steep hills, accelerate out of turns, and react quickly to starting.
Therefore, if you plan to participate in these types of competitions, it is important to make sure that you use your time effectively in the later part of the off-season to train for these purposes, rather than focusing solely on improving aerobic capacity. How to periodize during the "building" phase will be discussed in more detail in a subsequent article.
In addition, another potential disadvantage of "sweet spot training" is that the ride time may not be enough. For example, professional road racers often need to ride for more than 3 hours in a standard road race. However, if they only ride for 90 minutes each time, even if the intensity is considerable, they may not be able to develop enough muscular endurance and mental toughness to sustain a ride of more than 3 hours and show enough sprint power in the final stage to win the race.
Therefore, in winter training, it is recommended to do longer rides at least several times a month to ensure the maintenance and improvement of muscular endurance and mental toughness.
Recommendations
With the arrival of winter, training time may be limited, but this does not mean that we should reduce the quality of training. Research shows that "Polarized and pyramid training methods are more effective than threshold methods, even at low training volumes."
Our recommended training strategy is as follows:
Proper distribution of training intensity:
1. Maintain 75-80% of low-intensity training (Zone 1-2)
2. Incorporate Sweet Spot training (reach 88-93% FTP) for a limited time
3. Schedule 1-2 high-intensity training sessions (Zone 5-7) per week to maintain anaerobic capacity
The science of Sweet Spot training: "In our experience, this type of training has its role in a well-planned training plan, but it should not be overused."
The importance of Zone 2: "Zone 2 is the zone where you ideally want to accumulate the most training time.
This intensity can be sustained for several hours and is the best zone for stimulating aerobic metabolism-related adaptations."
Specific suggestions:
When training indoors: Integrate Sweet Spot training into shorter training sessions
When training outdoors: Take advantage of sunny weather for longer Zone 2 rides
Naturally, incorporate Sweet Spots into climb Intensity
The key to winter training is not to completely abandon Zone 2 or rely too much on Sweet Spot, but to find a balance that suits your situation. No matter which training method you choose, it is most important to maintain the continuity of training.