Polarized Training Deep Dive and TrainerRoad’s Training Plans – Ask a Cycling Coach 299
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Polarized Training is a hot topic of conversation and has been a central part of recent criticism toward TrainerRoad’s training plans. In this episode, we cover the basics of endurance training, go in-depth into the ten studies that have been used to criticize TrainerRoad, comprehensively review the current Polarized Training research, and take a deeper look at how TrainerRoad’s training plans are structured, then address the most common questions about them.------------------------------------------------------------------ TOPICS COVERED IN THIS EPISODE

• Intro 0:00

• How to Critically Analyze Scientific Research 9:53

• The Basics of Endurance Training and Periodization 15:00

• What is Training Intensity Distribution? 19:30

• What is Polarized Training and How Is It Measured? 25:22

• What Are the Five Main Training Intensity Distribution Models? 29:51

• Can You Compare Sweet Spot vs. Polarized? 33:49

• What Does the Current Research Say About Polarized Training? 37:04

• Adaptive Training and New TrainerRoad Training Plans 1:26:53

• Who Should Do Sweet Spot Base High Volume 1:29:44

• Adaptive Training Closed Beta Update 1:33:00

STUDIES MENTIONED IN THIS EPISODE (In order of appearance and discussion)

• Six weeks of a polarized training-intensity distribution leads to greater physiological and performance adaptations than a threshold model in trained cyclists. Neal et al, 2013.) - 37:18

• Does Polarized Training Improve Performance in Recreation Runners. Munoz et al, 2014.) - 58:59

• Training-Intensity Distribution During an Ironman Season: Relationship With Competition Performance. Munoz et al, 2013.) - 1:03:27

• Polarized and Pyramidal Training Intensity Distribution: Relationship with a Half-Ironman Distance Triathlon Competition. Selles-Perez et al, 2019.) - 1:05:20

• Polarized vs Threshold training intensity distribution on endurance sport performance a systematic review and meta-analysis randomized controlled trials. Rosenblat et al, 2018.) - 1:10:24

• Current Scientific Evidence for a Polarized Cardiovascular Endurance Training Model. Hydren, Cohen, 2015.) - 1:13:44

• Autonomic Recovery after Exercise in Trained Athletes. Seiler et al, 2007.) - 1:15:54

• Training for intense exercise performance: high‐intensity or high‐volume training? Laursen, 2010.) - 1:19:04

• What is best practice for training intensity and duration distribution in endurance athletes? Seiler, 2010.) - 1:20:48

• The Effect of Periodisation and Training Intensity Distribution on Middle- and Long-Distance Running Performance: A Systematic Review. Kenneally et al, 2017.) - 1:22:39

• The training intensity distribution among well-trained and elite endurance athletes. Stöggl, et al, 2015) - 1:26:46

LEARN MORE ABOUT ADAPTIVE TRAINING

Adaptive Training Video: https://youtu.be/gE2yPYZ15ew) Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW) 

How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq) 

Request priority access for here: https://bit.ly/3kspxRv)  

ABOUT TRAINERROAD — CYCLING’S MOST EFFECTIVE TRAINING SYSTEM

TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals.

Build Your Custom Plan: https://bit.ly/3rDGqLv) 

Train Together with Group Workouts: https://bit.ly/3l5Gnpz)  Get Started: https://bit.ly/3bAqi87) 

SUCCESSFUL ATHLETES PODCAST

• iTunes: https://podcasts.apple.com/us/podcast/successful-athletes-podcast-presented-by-trainerroad/id1516326667) - Google Podcasts:) https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en) -) YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B)

Listen to the Science of Getting Faster Podcast now!: https://podcasts.apple.com/us/podcast/science-getting-faster-podcast-presented-by-trainerroad/id1552970725) 

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