Polarised training with Stephen Seiler, PhD | EP#177
That Triathlon Show
How to Determine the Heart Rate Max of an Athlete
How to set the training zones, how to then follow and execute the workouts according to those those zones. The athlete needs to have a reasonable idea of whatt what their actual heart rate max is. You'd be surprised how many athletes don't really know. And they say, well, i guess it's two 20 minus age. That's a good way to mess things up.
Stephen Seiler, PhD, is known for his research on how elite endurance athletes actually train. In this research, he discovered that most endurance athletes spend the majority of their training time (~90%) at very low intensities (below the first lactate/ventilatory threshold) with most of the remainder of the training time spent at high intensities (above the second lactate/ventilatory threshold), with little time spent in between. This training intensity distribution has become popularised and known as 'polarised training'.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What is polarised training, and what is the evidence behind it?
-Polarised training and "pyramidal training" - the nuances of training for different kinds of endurance sports and events
-Does polarised training work for time-limited age group triathletes?
-How to set up your training zones and intensities correctly (and the dangers of short-cutting FTP-tests)
-Triathlon-specific considerations with polarised training
SHOWNOTES:
https://scientifictriathlon.com/tts177/
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LINKS AND RESOURCES:
- Stephen's ResearchGate profile
- Stephen's Twitter profile
- Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120
- How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154
- World Champions keep things simple: training masterclass with Joel Filliol | EP#172
- The Training Characteristics of the World's Most Successful Female Cross-Country Skier
- Seiler's Hierarchy of Endurance Training Needs.
- Does Polarized Training Improve Performance in Recreational Runners?
- Quantifying training intensity distribution in elite endurance athletes: is there evidence for an “optimal” distribution?
- Autonomic Recovery after Exercise in Trained Athletes: Intensity and Duration Effects
- What is Best Practice for Training Intensity and Duration Distribution in Endurance Athletes?
- Intervals, Thresholds, and Long Slow Distance: the Role of Intensity and Duration in Endurance Training
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CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
SPONSORS:
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