Learnings from a pro cyclist

I just jumped off a call with a good friend. We hadn't heard each other for a while, so we talked for over an hour.

We talked about relationships, physical & mental wellbeing, the entrepreneurial journey, and what we can learn from pro cyclist Tadej Pogacar to improve all of these areas.

Now, with that heightened sense of awareness, let’s go:

Since I was a child, I have been fascinated with pro athletes. For a long time, I dreamed of becoming one myself. I admire their determination, focus, and resilience. What fascinates me most is how they train and create the conditions for their peak performance.

In a very simplified way, it looks like this: Pro cyclists spend a lot of time building their foundation. They spend very little time training their peak zones.

In technical terms, they call it "Zone 2" Training. It accounts for 80% of the entire training workload, and the intensity is low to moderate. For context, this model has three zones in total.

Zone 1 is very low intensity, which doesn't stress the nervous system and thus does not promote muscle growth. It's essential for active recovery. Then, there is Zone 3, which is the maximum peak performance area.

The benefits are evident:

It increases the strength of the heart and lung capacity, making the body more efficient in supplying oxygen when it needs it most. When I look back at my last months, I wasn't doing the best at focusing on Zone 2 training.

I noticed that I was seeking peak experiences—meaning I focused on short-term rewards—more than I was continuing to build the base. I want to improve my practice when it comes to dealing with boredom.

I've done a lot of inner work and have come far. However, this feels like my Achilles heel right now. I want to find better ways to stick to less stimulant but long-term rewarding practices.

Zone 2 training also strengthens the heart of the entrepreneurial soul and increases its lung capacity. When you have a strong foundation, you literally have more air to breathe. This is so beneficial for navigating challenges in a more grounded way.

If we don't have a strong heart and good lungs, we get anxious, doubt creeps in, we self-sabotage, and we get short-term relief.

In this state, we can't access our full potential.

Let's take this as an opportunity to do an honest check-in:

When you think of your base, how strong is it on a scale of 1 to 10?

How does your "Zone 2" training need to look like in:

1. Your business / your job?

2. Your relationships?

3. Your physical/mental health?

This is how it looks for me:

1. Business: Write the weekly newsletter. Let people know about SDC. Build the infrastructure so that they can explore and join easily. Invest your energy on the skeleton and backbone, and enjoy the ride.

   
   → Process > Outcome.

1. Relationships: Keep checking in with friends & network (I'm doing great on that one). Nourish existing connections and learn where people are, and what they are up to.

   
   → Go deeper, not wider.

1. Body / Mental Health: Set up a training plan and find accountability partners. I did it once, and it was one of the best things I've ever done: a challenge with friends to support habit change. This time, it will be a 90-day journey with 2 friends, with a focus on clean eating & exercise.

   
   → Happy body, happy mind.

I'm curious - how does your "Zone 2" training in these 3 areas look like?

I'm eager to hear about it. Please feel free to share your reflections and insights with us. This is not a one-way street. I'd love to hear what helps you, and I'm sure other members would too. I'll happily share your insights in a future newsletter.

Love,
Chris

P.S.: Some cool things have happened recently:

1. The SDC website is now live. Please check it out and let me know what you think. Critical and constructive feedback is welcome!

2. As a subscriber, you are now automatically a free member of the SDC. You have exclusive access to two online gatherings a year—the next one will probably be in December 2024. If you want to go deeper, check out the other membership options here.

3. I've had a few really cool recorded conversations. Having these moments to pause, refocus, and connect is so valuable. And I can't help it—I love people and their stories. At the moment, I'm figuring out the process to produce and share consistently. I'll keep you posted.