And yet a good average run pace despite all that is what I was thinking., certainly compared to what AC thinks.
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Oh. Right 
Forced Z1/2 Iâd say 
Latest enlightened tweet from Alan
https://twitter.com/Alan_Couzens/status/1592249479172063232?s=20&t=0JL6uQFI1iAinF8UHzjy9g
i wonder how many people have the chance to do over 3 hrs of âexerciseâ a day to boost âfat burningâ 
maybe once for some of us doing the weekly long ride, but if thatâs in a group how much of that will be genuinely Z1 anyway!
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Just get you min 20h per week done and stop moaning RIGHT!
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Twitter you say 
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to be fair to him, a lot of it is truth. We should be moving 3hrs a day, it doesnât have to be training but just moving with purpose. How many of even us are doing enough physical work a day. I spend 7hrs plus sat in front of a screen, then sit in a car, sit watching TV to ârelaxâ from all that sitting Iâve done all day. We are a species that is designed to move lots. But modern work stops that!
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Yeah I was about to defend him as well. He says one day a week, and heâs talking about being active as opposed to vigorous exercise.
Thankfully, whilst I would still advocate as much low physical activity to us as well, there is some evidence from a mortality POV that high levels of moderate and vigorous exercise protects from the mortality cost of prolonged sitting.
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Did you read it differently to me? He said 3 hours+ one day per week. He then clarified that this doesnât mean exercise but movement/activity including gardening, walking the dog etc.
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I read this "1 "metabolic day* most weeks devoted to a whole lot of movement.
Doesnât have to be hard, just keep moving for a long time."
yes but how many normal people can do that even once a week. Over 3 hrs was his original comment, then mentioned one metabolic day, suggesting you need over 3 hrs during that one day, and thatâs a lot of time in the modern world to find to keep moving when you have a sedentary job and kids to ferry around.
Still agree with his comment that itâs beneficial, and tbh I donât think it should be seen as completely unrealistic.
Yes, the years with young kids must be a lot harder, but very few people work 7 days a week every week and have children.
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By the time youâve done a 90 min run or ride and then gone out for the day with the kids walking in the woods/park it shouldnât be too hard to get to 3 hours+
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Morning 30min dog walk
Lunch 15min quick block walk
Evening 30min dog walk
Thatâs an hour.
Weekend will be well north of three hours.
If I actually did any exercise, itâd be sky high.
A few club mates got to the office, 40mins each way. 30min jog/gym at lunch, then maybe Zwift or go out again in the evening 
When I got my new watch, I recorded EVERYTHING for a week and it was 25 hours.
Dog walks, shop walks, weekend walks, flying around on the fixie, training to be an Outlaw etc etc.
you lot ainât normal people 
When i did a real job travelling everyday, 45-1hr ride each way, 1hr for lunch run or swim and the walking about, easy, now the day or two i go will be either the ride or a 30min walk each way to station, 20-25minute round trip other end, 20mins to and from pool at lunch plus 30min-45min swim. Life apart from that with WFH, I may go for a half hour run, I may get 4-5000 steps in at most, weekends on the odd occasion may do a bit more, Saturday i walked the XC course with the club (about 2 k for a lap) walked to shops, did half hour on the turbo but still under 2 hrs. Sunday i even went for an hours walk but it was just that, an hour unless bowling and Wagamama counts as exercise .
no doubt its good for you and ideal which is my point, we all know what is ideal, ie 20hrs of steady Z1 training a week will make you a better athlete, but how many âNORMALâ people can find a day to keep moving in excess of 3hrs. He said starts to increase after 3 hrs and mentioned one day. this to me means a lot more than 3 hrs in that one day.
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Depends, did you use chopsticks?
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I tried but had firecracker curry so gave up and grabbed the spoon (theyâve added more heat, i was warned before and boy was it hot!)
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By the blind watchmaker
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"A few stats from the databaseâŚ
For those with VO2max under 50 ml/kg/min:
- Fat Oxidation peaks at ~4mph (a brisk walk)
- Fat Oxidation already down ~50% at 5.5mph (a jog)
- Fat Oxidation at ZERO by 6.5mph"
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Thatâs fascinating if true, and almost hard to believe. Do you have a link? Love ACâs stuff and its basis in data.
6.5mph is about 5m45s per km, or a 28m45s 5km. I find it difficult to believe that someone with a vo2max of 50mls/kg/min will burn no fat at that pace. After all, they should be capable of running 5km in just under 20 minutes, so the pedal is some way from the floor.
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Thatâs an efficient runner, so there are quite a lot of inefficient runners with that vo2max who are slower, but I do agree with you it seems rather hard to believe.
Iâd be suspect, that itâs an awful lot of non-runners being in the âdatabaseâ, where efficiency is really low, but vo2max high from cycling - and you could end up with a run vo2max of 50, and that slow.
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