Most of Your Training Should Be EASY! Polarized Training With Dr. Stephen Seiler
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- čas přidán 29. 05. 2022
- Polarized training has been creating a lot of buzz in the endurance sports world and with good reason, there's research to back it up! One of those researchers who actually coined the term "polarized" is my guest today, Dr. Stephen Seiler. We discuss polarized training and how it's evolved, recovery rides, and more.
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100% of my rides to the Biergarten are in Z1 and Z2. I'm almost perfect.
What about rides home? 😂
@@regnismada4936alcohol increases heart rate temporarily, so the rides back are all Z5 blocks with Z1 "laying in the ditch" blocks in between
"Hammer those 3 days and hope for the best". Pretty much sums up my bike racing journey so far.
My first seven years cycling in funny pants and shoes was with the group and it always degenerated into max effort, every time. I was on a bicycle all my life through high school and the nature of it was easy riding with times of intensity that just happened naturally.
First time I hear him saying that and I am glad. I tend to overthink things. Watching CZcams fitness videos for 5 Hours/week and only doing 3 casual runs per week, keeping my heart rate low and seeing no improvements, because I have seen all those sport science videos for ultra endurance athletes. I think I have to change that strategy…
@@christoph7675 amateur runner here. I find that long term that aerobic fitness adds up even if your mileage does not increase that much. What you eat matters too (dr Fuhrman). And stretching helps ... (Phil Wharton)
sink some time into nutritional knowledge and into active recovery methods instead of training strategies for a while.
Great video Dylan! Took some notes.
* Dr. Stephen Seiler coined polarization, did not create it, just observed it with athletes.
* Polarized Model was originally based on three zones (low Z1 before LT1, middle, and over LT2). Spending 80% on Z1, and 20% over LT2
* 25 years later he believes low stress zone and high stress zone. So 80% in Z1 and 20% in both z2/3 (his model, not actual power zones)
* Hate to say it but elite athletes train a lot. No ways to bypass it.
* Sustainable training plan is the most effective
* Put ego aside. If it’s an easy day GO EASY. Seiler witnesses it all the time on group rides and Zwift.
* Data shows Polarized training is effective starting at 6-7 hours a week of training
* Most common problem with average age groupers is they train too hard / overtrain
* If you’re truly tired, take a off day.
* Pyramidal training is just as effective, as it’s deemed in the high stress zone. Lot of the times. A polarized power workout is similar in heart rate as a pyramidal workout.
* Periodization can occur with polarized, race pace workouts. Linear progression. Ex. If I’m targeted a 5 min climb in a Zwift race at 6.0 watt/kg maybe start with 1 minute intervals, 2,3,4.etc.
* Low stress workouts (recover in 24 hours)
* High stress workouts (recovery takes longer)
* HR is meh, however Seiler is currently studying breathing metrics
Nice summary. I just don't quite get your "Ex. If I’m targeted a 5 min climb in a Zwift race at 6.0 watt/kg maybe start with 1 minute intervals, 2,3,4.etc."
Can you explain / expand on it?
Cheers
Bro it's all bulshit they don't know squat. I know the best method.
@@TadeuszPiszel I think he means you should start with 1min,2,3,4 @ desired power in training to achieve 5min@ same power output
@@jitzelubolund Correct! I may have interpreted it wrong but that’s what I gathered when he discussed race specific training.
I don't understand one thing. Should you do the 80/20 per day?
Can I do 20% intensity every day? (like only smash the hills) Or in summary for a week, and there should be a few long easy days, with one HARD day? Let's say 3 days easy each 3hrs = 9hrs, so I need roughly 1,5 hrs hard efforts on one day followed by 2 days off?
"Intensity Discipline" - great term. "your easy rides are too hard and your hard rides are too easy" was the old saying.
I'm 66 years old. I don't race but I am a serious recreational cyclist and I am currently training for an event called La Marmotte in the French Alps in July which I have completed twice previously some years ago. This year I have been training using a polarized model having followed a lot of Dr Seiler's advice. I must say that I am probably in the best shape I have been for years and I put a lot of that down to polarized training enabling me to recover better and train really hard maybe twice a week. I guess I'm lucky being retired I can ride on average up to 20 hours hours per week so I can accommodate the PT model easily.
Your videos have really helped me as well Dylan especially encouraging me to start weight training. Just to add, I bought a power meter for the first time this year and that has really contributed to my ability to judge and control my training sessions, both hard and easy. One thing it has really brought home to me is it's amazing how easy it is to go too hard.
ain't that the truth!
Good luck for La Marmotte. I know what a beastly ride that is.
Good man yourself! Thé Marmotte is a beast. I’m a bit of young’un at 60 but I’ve always found I responded better to training at lower Zones and then doing some hideous Intervals once or twice a week. Power is key to getting the most out of ourselves as time goes on. I still do 80 hours a week on the farm. Which I think actually helps for the type of endurance races I still compete in. A lot of racers seem to suffer with palsy(?) type problems post race. Hands/neck other joint immobility. When you’ve spent fifty years slinging a shovel or hand digging post holes, tying off high tensile wire. You have strength and dexterity built in. Sure I don’t get the recovery time. But I’ve always found when I’m on it, I’m on it. You learn that it’s better to taper going into an event, than cramming in those extra sessions late on. Good luck with La Marmotte 👍☘️
Well, at 78, I am not terribly slow, but doing almost exclusively slow rides, I have gained enough fitness to climb anything, The problem is that I no longer have any speed and it doesn't look like I will be gaining any.
I made it too the Marmotte 😅
I like the polarized approach. Before i was doing a lot of sweet spot, could not sustain that very long term. Keeping it simple, easy workouts easy, hard workouts hard 👌
Trainer road? 😏
Been learning from Dylan for 2 years . Received a 33rd finished tulsa tough best so far. Keep the I
Content coming . I appreciate you
I’m not sure finishing 33rd is a good review for Dylan.
A new high in your row of already great videos Dylan!!! Thank you for taking the time and energy to produce actual coherent content and not just random Instagram clips
Thank you Dylan and Stephen! So thankful for what you both do in general and this is one of your best!
Dylan and dr. Seiler together in a video? BHD too? This is going to be great!
The guy is a joke
@@HarryTzianakisTheGodOfSpeed Like him or not, at least he's a somebody. Unlike Harry Tzianskis, who's a nobody.
@@JTMarlin8 somebody that does not do the research on their own sacrificing their own body to learn. Is not a scientist.
I am a sports scientist. He only looks at others for information. He has no idea of his own.
You are the one that is irrelevant in athletics.
I on the other hand. Have been in full blown athlete my whole life. And totally understand athletics.
My knowledge as an athlete has allowed me to understand cycling more than the a racer and average cyclist.
I have been doing experiments for over 20 years . If I don't know what I'm talking about then nobody does.
Especially someone like him.
@@HarryTzianakisTheGodOfSpeed Seiler was able to hold 300 watts for 2 hours when testing his TTE just a year or two ago. Any response to that?
@@JTMarlin8 Not bad 👍 still didn't learn anything from it.
Such a great interview, thanks Dylan!
Great video, you have a great channel and appreciate the effort you put into it. This interview and the Silca one has been a great addition. I've learned a lot and look forward to learning more.
Absolutely golden. Thanks for the video and talking with Dr. Seiler, Dylan!
Great interview! Thanks for putting this together!
Watching this was such a good use of my time and I am fairly certain I will watch it again. Thanks to both of you!
Awe man! That was way too short a video! Excellent questions and thought provoking answers. Much respect to both and thanks for going the extra mile to bring this great man onto your channel. Maybe a Part 2 and 3?
DJ has the most relevant cycling focused videos and tutorial I have seen so far. Thanks for sharing.
Wow! Another great groundbreaking video! Thank you so much for this content Dylan!
Thanks Dylan for making and posting this helpful video, i have always thought after watching a few of Dr Sealer's interviews he has a great way of coming across and being understood.
Dylan your videos are always educational and well presented. Thanks
Thanks Dylan and Dr Stephen! Great video ⭐️ ⭐️ ⭐️ ⭐️ ⭐️
Awesome video, Dylan! Thanks.
Great video, love how open Dr. Seiler is to questioning his own understanding of the subject. I love that line that he said about "I guess I invented the term 'polarized training', and I've been doing research ever since to figure out what that term means".
I've had such a better experience with cycling training this year, trying my best to adapt this training philosophy into a wildly variable training schedule where sometimes I have 6 hours in a week, and others I can get up to 12 hours. As the weather has gotten better, I've found myself doing one or two hard rides a week, between 1-2 hours each, with the goal of getting 20-35 minutes of time above threshold. Short rides, I'll do shorter anaerobic efforts, longer rides I'll try to do 3x8 or 5x5 VO2 intervals. Everything else is endurance, often times indoors while studying.
I've found that going more polarized has really helped to manage the sympathetic stress, like I don't feel like I'm cratering and burning out. It's more tantalizing to get on the bike to see what I can achieve in that one or two intense rides each week, as opposed to just clipping in and saying "okay, time to ride the pain train again". Managing fatigue also helps me be less of a grumpy a--hole all the time, so that's another benefit of polarized training.
Very informative; great viedo! So much wisdom was shared in this one. Thank you.
Dylan, I've enjoyed all of your videos. The ideal mix of science and sports. Keep up the good work !
Great content, knowledge is everything, always love to learn the science behind what makes it all better!
Really excellent interview with a thoughtful, experienced, and evidence-seeking researcher.
As an aside I remember reading Bernaud Hinault's training book in the late 80s where he suggested reducing the chainring sizes as a way of lowering the intensity of rides, using as low as a 48 in winter. Of course no power meters then on road bikes and the racing season was very different to now. The principle stands that what we call polarized training was very much the standard philosophy in those days. Power meters & modern ex. physiology have allowed us to redefine and refine this.
Great stuff Mr Dillon. Nice job!
I am impressed with your presentation as it has developed over the years and hope success, as you choose to define it, comes your way.
I appreciate your work!
Great Video Dylan! Awesome topic
Just EXCELLENT LECTURE! Thanks DJ!
Thank you and Dr Seiler for this video and info!!
was missing this videos! way to go Dylan!
This is by far one of your best videos. it is true most train too hard and turn a training ride into some half ass bike race. I have seen world class runners out training and if they come to a hill; they walk. most of the top cross country skiers that I have skied with almost never go hard. Anyway, thank you for your great advice in all your videos.
Imo your most valuable video 🤗🤗🤗
Deserves widespread attention 👍👍
Is it acceptable to do most of your high intensity efforts in one discipline (running), and more of your low intensity work in another (cycling), if you are a multi sport athlete? I am fascinated by your videos! I find the content to be very informative, and factual. An often uncommon combination on CZcams. Thanks for sharing your knowledge and passion.
No! Make your hard days split days and make the hard parts for both a little shorter than a single sport athlete would. make them both have some hard work in them. I only do this two times a week and space them out as much as I can. Like AM cycling intervals or Zwift race. Then pm track workout.
@@aethylwulfeiii6502 Brilliant! Thanks!
Gold. Those that recognize this will understand it. Thanks for sharing
Really great interview..congratulations
Nailed it! Start out steady easy, drilling it bc you feel good deep into the ride. Discipline is key 👌🏻
Great video. Well done from all angles.
Great video! I've always had an interest in this training perspective since I read an article with Dave Scott, the triathlete, back in the 90s. Even then he said that athletes trained too much in the middle and not enough at the low end if they were endurance athletes. In rowing, which I am more familiar with as a coach, I know how much "base work" is important and how too often people are quick to do lots of mid-intensity or high-intensity training. It often leads to injury, burnout, and just a lack of results... especially if the goal is to develop the athlete over time, and not simply go for the quick medals.
Thank you for great videos you keep producing for years already!
I must say though, that despite your interview partners being highly competent, as far as the video presentation skills goes, none of them come anywhere near you. If I might suggest, a summary, in your words, and at your talking speed, at the end of every such interview video would be hugely appreciated. 😁
Thais video is fantastically helpful. Thank you.
Now I want the counter vid where BHD Q&A's Trainer Road. #TRUTH
This was just great.... Johnson & Seiler on a sport's physiology video is as good as watching the new Obi-Wan episodes👌🏼💯
These interviews are pure gold. Thank you very much for this efforts Dylan. 👏🏼👏🏼👏🏼
Excellent content as usual! 🤘🏻
🚨One thing that many get wrong (I know I did initially) is that Dr. Sieler's percentage are *NOT* TIME IN ZONE.. the percentages are in percent of workouts where goal is z1 or 3... example: 4 workouts where the goal is endurance and one where you do higher intensity interval training... again these are NOT time in zone percentages! Dr Sieler estimate time in zone likely closer to 90-95% endurance.
always happy listening Seiler, getting the popcorn!
Awesome, fascinating video. I'm translating my perspectives from bike racing since the 1980s and this is a great piece tied into other new thoughts on training that I've bumped up against.
Great video Dylan love your channel you provide good training information good overall information and your guests supplement that so Props to you and your efforts to bring cycling information to the average cyclist thanks
Thanks a lot Dylan, this is super helpful. My former Waterpolo coach (also an MD) in the early 90s would do the Pyramid in the summer. 8 hours, 5 hours and 3 hours training pyramid throughout the week. The only problem was the intensity was mostly higher than it should. Opening and closing mTOR is a sound strategy to have both growth and longevity.
Great Interview :)
A two zone model is logic.The point is that to be able to do your intensity training at high intensity and improve, you need to feel fresh enough to do it. The mistaje many people make is to do endurance to hard. Ideal is low Z2. If you are exoerienced and not chasing your ego, you can feel what intensity and duration you should be doing.
Exactly. The first lactate turning point (LT1) for most amateurs is at or near the bottom of Z2. It does not denote the top of Z2. For many beginners and semi-fit people, LT1 will be in zone 1
Now this is a great video
An important video, well done. It’s important to remember that high volume low intensity work has its limits and if not cycled or blocked while lead to burnout and bad form.
very interesting .... what I find fascinating is the role 'fatigue' and the management of it has in terms of being able to front up to sessions as fresh (ish) as possible to offer the most training benefit. essentially polarized is acknowledging the possible stress gains vs the fatigue overhang from sessions and their impact over time on training outcomes. a longer view. and in many ways similar to what happens in a long race i.e. management of energy/efforts to be the freshest when it counts.
Awesome video. I've resisted polarized training ever since I've become aware of it because I only ride 10 hours a week. But he says it will still work for a 5 to 10 hour week. Maybe I'll enjoy my rides even more now if I take it easy more often.
I find that any more than 2-2.5hrs a week of intensity is too much anyway
Based on personal experience, 10 hours per week of training is still ample time to use the principles that Dr. Seiler is talking about here.
That is definitely enough time for this approach (or for doing way too much intensity). And you hit a good point; knowing that a training ride no longer has to mean suffering can really help the enjoyment and at the same time give more motivation for those rides that do need to be hard.
That’s 8 hrs of enjoyment on the bike and 2 getting down to business! Sounds perfect to me!
I ride a little under 20 hours a week. I do two days of speed work a week.
Great interview - Dr. Seiler is at the top of the field of exercise science. I’ve personally noticed great results by increasing volume - but I’m retired & have the luxury of time. Volume is my secret weapon - you can get really strong with lots of low-intensity riding, but we’re talking 300 mi/wk.
I agree. I upped volume but at that easy intensity. Turned up to a crit without doing any intervals and I felt as good as ever.
Thanks Dylan, always solid content.
What an amazing and informative video - I have been training what what I feel is high intensity. This makes me thing I should switch it up to train at low intensity and add in a coup of hours of high intensity sessions.
I ride exclusively in Z1, and I am super recovered all the time. Try it.
If you are interested in following a polarized/pyramidal training plan check out what I have to offer here:
Trainingpeaks users: www.trainingpeaks.com/coach/dylanjohnsontraining#trainingplans
Today's Plan users: store.dylanjohnsontraining.com/
thanks, great job!
Thank u for sharing
This video is what I've been trying to move to over the last couple months. I've been doing long and lows on my ebike 2 days out of the week where I just spin for 3 or 4 hours. Adding an ebike to the stable just for low intensity days has really helped my over all endurance and it seems like every time I get out on my XC bike for a ride I shatter my PRs.
Thank you
Mega video lovely it …. Keep the good video coming your smashing then recently love all your content, educational without being to nerdy and confusing
A lot of learnings! Thankyou Sir Dylan! - Shagne Yao
Omg you are back :)
Very interesting interview - thanks. Coincidentally, I've found myself riding in my Z2 (avg for the ride) for most of my weekly sessions (say, 4 of 6 days). The other ride sessions are generally VO2 workouts using hill repeats (90 - 120 sec climbs). I've been thinking about adding over/under and sweet spot sessions, but at 64 yrs of age, those sessions are hard to recover from, though I'll still try to add these types of workouts to my 20% at intensity (polarized distribution) as the summer unfolds. Ride well at Unbound!
I used to get sore after 4-5hr rides, since I started with Z2-Z3 riding keeping my HR at 140-155bpm, I have felt better after long rides no more sore legs and I noticed increased endurance and power.
Excellent, interview. Dylan you asked great questions. The concept of “recovery clock” was brought up. I would like to learn more about this and how to manage it. For instance, can a low intensity ride be part of a recovery protocol ?
There is no such thing as "recovery ride". Best you can get is low stress ride, which at best will pause recovery duration, but most likely extend it. What Stephen said and scientific literature agrees is that no workout can shorten recovery times.
This makes a lot of sense, I used to injure myself constantly by hitting the gym/ trail/ road HARD IN THE PAINT. Now I go more often, for less time and less weight, with better results.
When I was in my twenties, I could ride only twice a week, because I went too hard every time. Now, 20 years later, after no "serious" training for ~10 years, I don't. And I've become faster than I was 20 years ago.
Why did you ride in paint? You mean pain?
@@jjwa5410 it’s a basketball analogy
What is your age?
When you say better results with less weight in the gym, what exactly do you mean? More strength or more Muscle?
Absolutely this! 💯 The vast majority (75-80%) of my training this season has been low intensity (Z1+Z2) and I'm enjoying my best form ever, with 8h a week on the bike.
For me also better consustency. And mentally better to sustain. If i cant do ha hard day, i'll just skip it and either rest or do some easy riding.
Do you do a recovery week every 2-3 weeks? Or is it such low intensity that you don't need a recovery week?
Can you give some examples of your hard rides? What kind of intervals do you do?
@@richardhowarth4230 I will still add a recovery/easier week as needed. The intensity of the endurance rides might be low but the cumulative training load is still stressful.
Worth mentioning that I also do a couple of hours strength training each week, all of which needs to be factored into strain vs recovery demands.
@@stefanvansteenberge my hard rides consist of a mid-week interval session in Z5, e.g. 12x1min VO2Max, and a weekend road race.
Key takeaway for me: I own several businesses , have a wife and young kid, do resistance training twice a week, and I get out on the bike 3 times a week. Apparently, despite what other cycling channels present, hammering it on those rides is fine. And this coming from the guy who came up with polarized training.
Thanks Dylan for the great content!
Hey Dylan,
Always great content and Information to help us sharpen our training efforts. Can you go into more detail on how to determine our Zone 1 Levels we should be shooting for when following this training mindset
Thanks
Russ
Hey Russ! The best and most straightforward way to determine your physiological zones is by using a lactate meter and to see exactly where your levels of blood lactate increase together with intensity
Great video! I can't wait to see entire interview.
I guess I fell behind on the polarized model because I thought the idea was to entirely avoid the "zone 2" (between LT1 and LT2). Now that it is being described as below LT1 or above LT1 then does it matter how much time is spent between LT1 and LT2 as compared to above LT2?
btw- even though I have been trying to do the original polarized training I have found that I did have much time between LT1 and LT2 giving something similar to a 65, 15 and 20% time in zones rather than 80/20. With the change in definition, I guess I need to increase time below LT1 and not be so worried about time between LT1 and LT2 or over LT2.
Great video, it was a kick up the backside for me ! I do "easy rides" right up to the moment that someone overtakes me or there's a hill or a tail wind where I could get a PB. My polarized training ends up being 80% hard and 20% exhausted. OK, I get the message !
Same here. I haven't got faster or been able to cycle further since years.
Great stuff here DJ…🍻
Thanks for sharing purhaps this sums it up. If We choose too ride from sun up to sun down a person needs too go the distance. Max out along the way you'll struggle too make to the end of the day. If We want too go """our""" distance its much much easier too do it at """our""" pace... dont forget,,, sun up too sun down,,, and the same distance the next day for the full 26 days with 4 days off that month. To go the distance requires """our""" steady pace all day long...
Can you ride everyday for the rest of your life without getting burned out...
That's how I see it...
If there is some energy in the tank at the end of the day and your body gives you the ok too burn off some extra """leaving""" enough energy in the tank too get going the next sun up,,, We will reap the rewards of another full day,,, day after day for ones entire life time...
Yes/ No
i love this channel
Good talk Rusty!
Muito bom!! Parabéns pelos ótimos vídeos!
I really like the content you've been doing. I hope you will tackle how to operationalize polarized training. How do we use relative perceived exertion (RPE), heart rate, or power to be sure we are in Z1? I don't know how to tell when I move past LT1 or LT2. Thanks for so much great information presented in a very easily consumed way!
Based on dr Steiler HR zones Z1 start at 50% and end at 82%
Z2 is 82-87 and Z3 is 87-100.
If you have a lactate meter you must stay under 2.5 lactate in theory.
Great work Dylan! I was hoping that you would get Steven Seiler to the microphone.
This was great. So…when’s the next one?
Love the Seth James Demoor footage 💕
It would be great if endurance physiology scholars like Stephen Seiler and Iñigo San-Millán could emphasize the non-blood lactate testing methods they use to judge below-LT1 or "Z1" training. Dylan asked him straight up "what intensity should I be riding at, how long, etc." to effectively do low intensity training. Seiler basically responded 'amateurs accidentally end up training beyond their threshold' while professionals "put their ego aside." It's a helpful adage to help athletes focus on not pushing too hard, but it's not very helpful for determining where "right-below LT1" training should be as a HR %, power %, or breathing intensity.
I've never heard one of these scholars share the typical HR and power zones for different levels of athletes when they are riding in the optimal "Z1" or "right below LT1" zone. Is that info you if they are your coach? Is that like asking a magician for their tricks? Seiler and others don't provide those details, but I think it would be a massive help to all the amateur athletes pushing themselves way too hard in their training, burning way more sugar than fat so-to-speak, and ultimately missing out on the massive Z1 gains to mitochondria.
In a recent podcast with Peter Attia, San-Millan basically said that the optimal aerobic training zone is right below LT1, and he defined it (outside of a particular blood lactate level) as a training intensity where you are breathing easily or even moderately, but you could still carry on a conversation, without any major pauses in your speech for breathing, for the entire duration of the right-below LT1 effort. While helpful for those of us who lack access to lactate testing, that description can be a very difficult 'metric' to judge when training.
LT1, as I understand it, is the lowest training intensity at which there is a sustained increase in blood lactate concentration above resting values, or the point where your body can no longer maintain equilibrium between lactate production and lactate clearance. Short of doing lactate testing to determine your LT1, is breathing intensity really the best alternative metric amateurs can use to train in Z1?
This video was great for emphasizing how much time should be spent in Z1, but I think amateur athletes still need more guidance on just how hard (or how easily, really) to push to effectively train in Z1.
Sorry for the essay... Thank you Dylan, as always, for the awesome and informative video!
I think one of the reasons they avoid being more specific is that LT1 can vary significantly between individuals, or even the same individual at different cycles or stages of fitness. Using an “average” would therefore be less useful or even counterproductive because many people can easily lie outside that average range.
What I find interesting is that power zones are closely associated with LT zones, yet were barely mentioned as a “guide-post.” However, other sources I’ve seen typically peg the low intensity at a Z2 intensity or lower. Anything in Z4 (FTP) and above would be a hard intensity. Z3 seems to be that “no man’s land.”
it would be impossible to attach a HR zone for the zones you want. That is because max HR and your zones are too individual. For instance, My max Hr is about 165 at age 60. My wife is 190. We have both had lactate step tests. Her zones from a HR perspective are obviously higher than mine. In terms of the bell curve for HRs by age, hers is way out on the right. Mine is pretty much in the middle.
I’ve seen in various other sources, including TrainerRoad, that LT1 roughly corresponds with 75-80% of FTP, so on the low end of Zone 3 if using power zones. LT2 corresponds roughly with FTP. So in polarized training, you would avoid any efforts from “sweet spot” (upper half of your zone 3 in power zones) to FTP.
@@danielakerman8241 Depends. 80/20 is not written in stone. In the middle of race season, it is usually closer to 70/30 rather than 80/20 but with fewer overall hrs in weekly work. In base training season, the national rowing team goes to 85-90/10-15.. I think the impact of Seiler is to keep athletes out of threshold over training and to push volume to over LT2 and under LT1. But you can still do some threshold training. I have heard Seiler even say that if you are a marathoner, your 20% will include more threshold training than if you are a 5k racer as the race is done largely near or just sub threshold
I follow "80/20 endurance" plans, they have a 80/20 piramidal intensity distribution. I love their plans.
This is the way I train for cardiovascular and metabolic health. I actually spend alot of time in Zone 1, not Zone 2, with an air walker. It's the best for burning fat, provided you have alot of time on your hands.
One a week I do a brief interval session of some kind, like sprinting, pushing a sled, or battle ropes. But most of the time is easy.
Riding hard was making me sick, giving me knee problems, and making me drained mentally and physically. As a result I was off the bike alot more.
Now I ride at a sustainable pace on longer rides. Instead of a 2.5 hour I do a 3 hour with a very long and slow cool down at the end...
Cool-down? Wait….. what? Should I be doing this?
I’m smashing the last 5 mins of an hour long ride at maximum effort lol
@@JamEZmusic86 try it! I try to get atleast a 15 min slow slow ride clow down. Then even cold plunge of I can. Depends on your age i guess too...
A couple years ago, GCN came out with a video on Uphill Hour Challenge. How does and hour of Hill Climbing compare to Intervals. I just did an Uphill Hour session last week. I found I could consistently maintain a heart rate climbing hills by adjusting my effort/gear. I didn't have to watch a timer to "Start the Next Interval" and my heart rate was consistent through out as opposed to peaking and recovering. BTW I have lots of hills and mountains around my place.
You know, Kudos to TrainerRoad for finding a beautiful marketing angle - and that is SWEET SPOT for the time crunched athlete. Pretty much built that business. Pretty brilliant. I know I bought into it , and I did see improvement, but I'm loving polarized. So much more refreshed. Less burnt out. Far more sustainable.
TrainerRoad did not invent/introduce the sweetspot training paradigm. It was pushed by CTS among others for manny years prior. And if you listen to this video, Dr Seiler himself accepts that focusing on higher intensity (such as sweetspot) may be perfectly appropriate for time crunched athletes. It’s popular to bash in TrainerRoad all of a sudden, but most of the criticism is misplaced.
Love a guy who knows that recovery days can be used for real life stuff when you're not a pro rider, Paying bills, coaching kid's soccer league, etc.
Hi Dylan, Thanks for another epic vid. It may be coming up in the next vids; did you and Dr. Seiler talk through estimating zones by RPE and/or breathing rates? We get bombarded with various templates i.e. 220-age and MAF 180-age (recently went to Aerobic Capacity training with Chris Hinshaw - would be an epic guest too!) and I find depending on various influences my HR does not necessarily reflect how I'm performing during training. Thanks! Frenchy. Get you a beer in Brevard or Hendersonville or Sierra or...
Last thing he mentioned is super interesting. I recently read a book about breathing and I was surprised how important breathing can be. Would love to hear more about that!
What book was that?
Lol.. don't stop breathing. There you go. If you do, you will find very soon why is so important.
@@d0neall_ Breath by James Nestor. Read it if you find the time! You won't regret it
I'm practicing nose breathing below LT1. On the trainer close your eyes and you go into a meditation state
I tried the no breathing approach once, and I died and was reincarnated as a monkey sphincter. I wouldn't recommend this.
Under/overs - Hi Dylan, I love your vids, top quality. MvdP said in an interview that his fave workout is under/overs but there is very little info on these online. Maybe a video idea????
Takeaways: get a ton of lower intensity. Requires a lot of discipline. Put ego aside.
Both threshold and super hard efforts activate the stress response and are effective for performance gains
Great vid! So much eye openers about intensity levels!
Maybe an idea for future topic:
- optimal recovery strategies
-inflammation and recovery / performance
Correct me if I'm wrong; After exercise, the body experiences loads of stress ( do notice it and even my watch tells me to relax :P). i believe this peak in stress causes some type of inflammatory response right? and in turn, this stress / imflammatory response is a signal for the body to improve, get stronger etc?
Cold baths / showers have been shown to reduce inflammation and aid recovery, but if it 'blunts' the inflammatory response, wouldn't it limit progress also?
This reasoning would be applicable to any inflammation / stress reducing methods or foods.
If anyone already knows the answer, please let me know. Otherwise, I would love to see Dylan dive into recovery and growth, inflammation and stress.
Cheers!
My wife driver side wiper stopped working this morning. I confirmed the fault. Watched this video and bought the part straight away.
Cheers!