Search a title or topic

Over 20 million podcasts, powered by 

Player FM logo
Artwork

Content provided by TrainerRoad. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by TrainerRoad or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.
Player FM - Podcast App
Go offline with the Player FM app!

THE GRAY ZONE MYTH: MISTAKE OR ADVANTAGE FOR CYCLISTS? | Hannah Otto | Ask a Cycling Coach 553

1:07:25
 
Share
 

Manage episode 510025633 series 93400
Content provided by TrainerRoad. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by TrainerRoad or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.

🚀Try TrainerRoad risk-free! 👉www.TrainerRoad.com⁠

🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace

🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub

// SHARE AND RATE THE PODCAST!

iTunes: ⁠https://trainerroad.cc/apple2⁠

Spotify:https://trainerroad.cc/spotify2⁠

Google Podcasts:https://trainerroad.cc/google⁠

// TOPICS COVERED

(0:20:11) Is It a Good Idea to Do Sweet Spot Block Training?

(0:41:10) Do Pro Cyclists Do Sweet Spot Training?

(0:46:53) Why Is the Tempo Zone Ignored?

(0:56:42) Managing Your Breath During Intervals

Coach Jonathan and pro rider/coach Hannah Otto discuss why very long pre-race rides often backfire: they boost confidence but overcook athletes, hurting subsequent workouts. Coaches must balance fitness and confidence—save the “touch the fire” effort for race day. They pivot to sweet spot/tempo (“gray zone”) work: sweet spot delivers big aerobic ROI with manageable fatigue, but should be periodized—use it in focused blocks, then progress to threshold, over-unders, and VO₂ to raise FTP. Recovery weeks should be treated as purposeful endurance/foundation weeks (~60% volume), not time off. Pros do use sweet spot and tempo, often inside longer rides or late in sessions for fatigue resistance (sometimes with low-cadence work). For a three-week sweet spot block: fuel high-carb, prioritize sleep, consider strength training, then take a disciplined recovery week before moving up in intensity. Breathing issues at sweet spot are usually focus-related—practice deliberate, rhythmic breathing and use strong exhales to reset. Hannah reflects on placing 12th at Worlds, managing jet lag/logistics stress, rebounding from a subpar race, and looking ahead to Big Sugar.

// RESOURCES MENTIONED

- Haley’s Instagram: https://www.instagram.com/thehannahotto

- Sign up for TrainerRoad!https://trainerroad.cc/GetFaster⁠

- Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

- Have a question for the podcast? Ask here:https://trainerroad.cc/3HTFXNi⁠

- Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠

- TrainerRoad on Instagram:https://www.instagram.com/trainerroad/⁠

- TrainerRoad Forum:https://trainerroad.cc/3uHvLnE⁠

- TrainerRoad on Strava:https://www.strava.com/clubs/trainerroad⁠

- TrainerRoad on Facebook:https://www.facebook.com/TrainerRd⁠

- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠

- Learn more about TrainerRoad:https://trainerroad.cc/3LBb5Ur⁠

- Listen to the Successful Athletes Podcast:https://trainerroad.cc/3JmKrN5⁠

- Listen to the Science of Getting Faster Podcast:https://trainerroad.cc/3LpuIhP⁠

- Training Blog: ⁠https://trainerroad.cc/3gCdNdN

  continue reading

733 episodes

Artwork
iconShare
 
Manage episode 510025633 series 93400
Content provided by TrainerRoad. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by TrainerRoad or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.

🚀Try TrainerRoad risk-free! 👉www.TrainerRoad.com⁠

🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace

🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub

// SHARE AND RATE THE PODCAST!

iTunes: ⁠https://trainerroad.cc/apple2⁠

Spotify:https://trainerroad.cc/spotify2⁠

Google Podcasts:https://trainerroad.cc/google⁠

// TOPICS COVERED

(0:20:11) Is It a Good Idea to Do Sweet Spot Block Training?

(0:41:10) Do Pro Cyclists Do Sweet Spot Training?

(0:46:53) Why Is the Tempo Zone Ignored?

(0:56:42) Managing Your Breath During Intervals

Coach Jonathan and pro rider/coach Hannah Otto discuss why very long pre-race rides often backfire: they boost confidence but overcook athletes, hurting subsequent workouts. Coaches must balance fitness and confidence—save the “touch the fire” effort for race day. They pivot to sweet spot/tempo (“gray zone”) work: sweet spot delivers big aerobic ROI with manageable fatigue, but should be periodized—use it in focused blocks, then progress to threshold, over-unders, and VO₂ to raise FTP. Recovery weeks should be treated as purposeful endurance/foundation weeks (~60% volume), not time off. Pros do use sweet spot and tempo, often inside longer rides or late in sessions for fatigue resistance (sometimes with low-cadence work). For a three-week sweet spot block: fuel high-carb, prioritize sleep, consider strength training, then take a disciplined recovery week before moving up in intensity. Breathing issues at sweet spot are usually focus-related—practice deliberate, rhythmic breathing and use strong exhales to reset. Hannah reflects on placing 12th at Worlds, managing jet lag/logistics stress, rebounding from a subpar race, and looking ahead to Big Sugar.

// RESOURCES MENTIONED

- Haley’s Instagram: https://www.instagram.com/thehannahotto

- Sign up for TrainerRoad!https://trainerroad.cc/GetFaster⁠

- Join the TrainerRoad Zwift Club 🚴 ⁠https://trainerroad.cc/trzwiftclub⁠

// TRY TRAINERROAD RISK FREE FOR 30 DAYS!

https://trainerroad.cc/GetFaster⁠ TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.

// HELPFUL LINKS

- Have a question for the podcast? Ask here:https://trainerroad.cc/3HTFXNi⁠

- Watch our latest Cycling Science Explained video now! ⁠https://youtu.be/z2HXE1-il_Q⁠

- TrainerRoad on Instagram:https://www.instagram.com/trainerroad/⁠

- TrainerRoad Forum:https://trainerroad.cc/3uHvLnE⁠

- TrainerRoad on Strava:https://www.strava.com/clubs/trainerroad⁠

- TrainerRoad on Facebook:https://www.facebook.com/TrainerRd⁠

- TrainerRoad on X: ⁠https://www.x.com/TrainerRoad⁠

- Learn more about TrainerRoad:https://trainerroad.cc/3LBb5Ur⁠

- Listen to the Successful Athletes Podcast:https://trainerroad.cc/3JmKrN5⁠

- Listen to the Science of Getting Faster Podcast:https://trainerroad.cc/3LpuIhP⁠

- Training Blog: ⁠https://trainerroad.cc/3gCdNdN

  continue reading

733 episodes

All episodes

×
 
Loading …

Welcome to Player FM!

Player FM is scanning the web for high-quality podcasts for you to enjoy right now. It's the best podcast app and works on Android, iPhone, and the web. Signup to sync subscriptions across devices.

 

Copyright 2025 | Privacy Policy | Terms of Service | | Copyright
Listen to this show while you explore
Play