I am doing the Week of Slow this week – my first two sessions today were swim and bike. My question is, how slow is slow? In the relevant part of the book it says to settle into your normal éasy effort’and then slow down until that subtle sense of strain disappears. Does this mean slow down (on the bike) to sitting up coffee ride pace – surely not, because that bears no resemblance to regular training whatsoever – Today I felt like I was going easy, slower than I would normally ride on an easy day, but I was still aware that I was working – it was in no way ‘hard’, so would have been around about a 10 on the RPE scale. Is that what I should be aiming for , or should I be aiming for even less than that – maybe that coffee shop ride pace where I don’t get on the aerobars at all (RPE 7 Extremely light effort)?
Welcome to the forums! Well done on committing to the week of slow.
At the simplest level, 80/20 Zone 1 is where we want you for this week. We did not add that in the book as we didn’t want athletes to jump ahead, and really wanted athletes to challenge themselves on what slow could mean to them.
The real purpose is to give you a new spectrum and definition of slow.
I think your comment “that bears no resemblance to regular training whatsoever” is what we’re trying to challenge. What if that IS your ideal level of easy training? What if you’re been in the moderate intensity rut for so long you can’t identify slow any longer?
Fortunately, once you get to Chapter 4 and we introduce Zone 1 and 2, you’ll have a quantifiable level of slow.
Thanks David. So, the swim and run parts of the Week of Slow are okay to get my head around – but the bike … do you really mean for us to just ‘roll around’, sitting up, as though we are out for a leisurely ride along the seafront?
Matt would say yes, I say 60% of FTP for the week. It’s both a physiological reset and an experiment, but if you “get it” – you get it. Maybe you just need a day of slow? We’re making the recommendation for the “typical” athlete and some will grasp the concept of slow sooner than others.