From Polarized to Individually Optimized Endurance Training..... in 5 steps
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- čas přidán 25. 03. 2021
- This is a lecture I recorded for the 2021 Spring Meeting of the American College of Sports Medicine-Northland Regional Chapter. Live Q&A session was held on March 26th, 2021. Directed at Sports science students and established researchers/teachers.
- Sport
Great information! You should talk about it in TrainerRoad podcast.
As an electrical engineer that knows something about materials resistance, I have found great your analogy! Very thankful !!!
I started rowing in February 2020, done it consistently for up to 7 hours a week without going too far from my initial 10’ for 2K. In August I was burned out: barely sleeping enough, no improvement, lots of stress. So I stopped! I came across one of your papers and read more about your work then in February 2021, I did two weeks of 5x1hour pieces at 60W on the erg and decided to do a 2K test. Result? 7’31”! Thanks Doc. Have a prompt recovery!
Thanks for the feedback. Congratulations on a huge improvement!
I think the "P" relative to how you are feeling doesn't get enough attention. I tracked many 'recovery' metrics for nearly 12 months (HRV, resting HR, HR responsiveness, etc) and none of them told me when a niggle or injury was was nearing me. What I did find out was gauging how my legs felt just before I fell asleep and how they felt just as I got out of bed was very strong correlation. Simply put, my body was sorta telling me its current "strain" and how much of that strain was mitigated via resting/sleeping throughout the night. It was typically a 8+ RPE session followed by a strong "lead feeling" in my legs before going to bed and pause before wanting to stand up in the morning was almost a "red light" saying "take the next few days really light". But when I didn't listen and just followed the plan on my schedule did bad things happen.
Really interested to see how people try and monetize your research.
My indicator of readiness to train/how well recovered, is my Morning Glory.......... i think there is some science behind it regarding testosterone levels.
Hi Steven! You are a light in the darkness 🌞 Just don't move for the next three months and your ribs will be fine 😫 have a speedy recovery!
this is definitely gonna cheer up my day, just getting the popcorn.
Thanks again for the great insights Stephen. Good and quick recovery!
Wishing you a speedy recovery
Thank you for that Stephen, very informative as always- Jon Mackey
Its really interesting how little research was done for zone 1. But even more interesting and overlooked is the area between Zone1 and Zone2! Here plays the music.
Thank you for this information!
What a lovely Friday surprise!
Thanks a lot for this interesting insight, Mr Seiler! Can you maybe do a video in the future about your top 5 or top 10 books about human physiology? Thanks and greetings from Switzerland.
Very good and useful systematic overview.
Gonna listen to this and watch E3 at the same time!
This one, I will study very intense because it´s exactly my focus right now (type of athlete (fast/slow musclefibers) calibration between HR and power in my WO, intensify or extend and even leveling of my zone 1 training (cardiodrift))
Ohhh nice, seems like i am busy the next 45 min ;) Greetings from lillehammer.
Very interesting, thank you very much!
Hello,
Thanks for sharing such a high quality content, it has really helped me understanding and improving my training (and especially the itws with your daughter, lot of interesting info for runners on her blog too !)
I have a question though regarding the threshold training being too taxing (my questions are running oriented). We hear that the Ingrebrigtsen are training a lot at threshold and, as a runner, I found that including tempo runs at 1st threshold (marathon pace) for 40-45 min and 5-10 min intervals at the second threshold (LT) helped me a lot, for instance I find it much easier to sustain long interval training sessions at higher intensity (perhaps I have just improved overall though). This is kinda consistent with what is observed with Kenyan runners or NCAA programs like NAU, but they actually count (and I do) the LT session or the tempo session as one of the 2 high intensity session of the week, which is consistent with your work on the pyramidal system.
So here are my two questions :
- Isn't the 4*8' interval you found to be very effective what runners call a LT training ? As many runners I improve the speed over the session if I am feeling good so I start slightly slower or at LT pace and finish slightly higher (a 4*8' r= 2' @ 10k pace is a monster workout !)
- I have found that I do better with longer volume of work in my sessions at around 90 % (20*400, 8*1000) (which is what you recommend) than short and very intense sessions like (10*500 @3k pace). I see also many sessions of elite runners (for example BTC who broke the 5k American records last summer) beginning with mile repeats at LT, so working at LT pace must be somehow relevant ?
Thank you!!! 👍🏻👌🏻
Thanks, time has helped since I recorded that. Getting better!
Hey Stephen thanks again for another great presentation. How do you determine resting heart rate? Upon waking sitting? Standing? Lying down? Thanks in advance!
Super interesting. Thanks so much for sharing your insight. To go full circle with the Load, Stress, Strain triad, I'm thinking a clear and simple perspective of Strain is to think of it as the "Environment" where "Neutral Load" is taking place - practically a multiplier of Load. That way you'd quickly get a sense of the actual Stress of a "Neutral Load" taking place in a "Strain Environment". Combine that with multiplier for Duration and you'd have a very helpful model for understanding training Stress!
The point being to consider Strain as the First Component of tomorrow's training plan, rather than as an afterthought of yesterday's training result.
The “dynamic nature” is the reason I stopped using ERG mode on indoor interval sessions. Some days I would be able to easily hit the targets and other days I would completely blow up. Now I can shift fire on how I feel and complete my workouts and get the desired outcome.
Searching for the ideal .....Temperament
What a great lecture and insights summarized in one presentation Dr. Seiler! I am very interested in your software, I think called EnDuRa, which produced all the tables and graphs presented in your presentation. Is it possible for me to get a trial or beta testing of it? Or maybe is already available. Thanks again for all your work
They say history doesn't repeat itself, historians repeat each other. Scientists repeat each other too. It is hard in this era of information to really get a new perspective. I would love Stephen to study the training regime of Anna Keisenhofer (Gold medalist in women's road race Tokyo 2021.) It seems like she was an outsider.
Hi. Thank you very much for sharing your wisdom. I would like to ask if you also have some more concrete information about Ingebrigtsen's training? Thank you
I'm a young physiotherapist and a amateur rider. I probably just read all your papers. I found your channel a couple months ago. Let me tell you a thanks. Thanks for all your work and trying to simplify endurance training. I can tell that nowadays I just train by myself, THANKS!
I still have some questions about sprints, where shoud l include them on the mesocicle. I usually play with 4-5x 8'-10' 90-92% MáxHR and a Treshold session on the week. Where should the sprints go?
Cycist often add a few short sprints to an easy ride here and there. As long as the sprints are
@@sportscientist Thanks Stephen! What do you think about RST (Repeated Sprint Training)?
Can you do a video trying to explain a 1 year macrocycle (base, build and race)?
I think that there is an additional interconnected mechanism that is the learning by the brain of what the body can withstand.
Agreed. Have seen this in efforts from 1.5 minutes to 2.5 hours to 6 hours.
Interesting video. When you compared the heart rate in the two long rides you did what was your nutrition strategy? I ask because I'm a triathlete and I traditionally vomit on my headset (dog like) so train not having eaten that day. Only low intensity. I'm currently limited to about 3 hours before "bonk" and I don't know whether to push it higher or adopt (low) race nutrition.
Brilliant, absolutely brilliant. My two colleagues are Physical Therapists who swear by blood flow restriction as a means to quickly rehabilitate post-op patients. This same model would be effective in athletes. With use of a doppler ultrasound to determine bloodflow occlusion, an athlete can get the same response using blood flow restriction therapy and lifting 1/5th of the workload. Just wondering if you've explored these studies?
I have not used blood flow occlusion in my research. However, some of my colleagues have investigated BFR in different strength training models. I know it was tried in speed skating, but it just ruined their technique and was not practical. This is an interesting issue; whatever kind of overload you create has to allow the athlete to maintain optimal technique.
I like the comparison to Engineering terms but your description isn't quite right.
Any material will experience strain (elongation) due to any amount of Load. If it is an amount of load that the structure can tolerate it will only deform elastically (when the load is removed it will return to it's original state). If the load is too great then it will deform plastically (bend and take a set, or ultimately break).
I wonder if there's a good analogy with an amount of stress, say chasing down an attack, that is "elastic" in nature, i.e. it doesn't really have much long-term effect during a race once you've recovered vs a "plastic" stress that means a valuable match has been burned.
*edit*
...and I pressed play and immediately saw your stress/strain curve sketches!
👍👍
More and more I train by feel: Beginning a session and develop the workout in progress. Sometimes for example after 40' of Zone 2 I have a desire to do some intervals, sometimes not.
Hi Stephen, really enjoy your videos, i have a suggested video topic. Why can some athletes maintain a higher percentage of vo2 max compared to others ? How much can this be effected by training and diet ?
I kind of want that MVDP impressionist print...
Yeah, me too!
By adding the terms elastic and plastic to the concept of strain the analogy would be even better. /Engineer
There seem to be a lot of similarities with material science, for example elastic and plastic deformation. HR doesn't quite seem to come down to baseline afterwards (Yield point ~ Threshold HR?)
Would this intensity distripution work with strength training?
I'm not sure if I understand this correctly but it seems that we speak about *training* intensity distribution , so does that neglect races? Elite athletes race a lot so what they do in those races (in terns of intensities in this case) is not irrelevant.
May I have that software by any chance or purchase?
Wonderful presentation. One thought I had with regards to the high intensity repeatability and low intensity durability slide is How VLA Max could be used as a marker for high intensity Repeatability (High VLA max would be better high intensity repeatability). A marker for low intensity durability would be anaerobic threshold as expressed as a percent of VO2 max. The higher the anaerobic threshold can sit near VO2max the better the low intensity durability. Going forward I would guess that an Athlete might have to focus on one or the other as we would see a bit of an inverse Relationship and a bit of give-and-take between the two. As an example you see that sprinters aren’t so good at sprinting by the end of a long tour likely because their VLamax Has dropped.
What do you think about this study? Journal of Sports Science and Medicine (2019) 18, 708-715
Basically it is stating the opposite. Polarized training could be non-optimal for amateur athletes at least.
www.ncbi.nlm.nih.gov/pmc/articles/PMC6873141/
What they defined as "pyramid" is still polarised. Pyramid would look something like 50/50 below/above LT1, not the 78/19 they used. Their polarised was 85/15. Unsurprisingly, they didn't find a difference in race times between the two groups.
A little surprised that was published
Any chance you'd share the make / model of your blood lactate, etc equipment? Would be interested in tracking some of this stuff myself.
I am using a Polar OH1 heart belt on my forearm and have been for two years. It works great for me. I use a Lactate Pro2 for blood lactate measurements
@@sportscientist appreciate your answer, your videos and studies, thanks!
Thanks for a great lecture! Is there any benefit in your view to artificially adjust intensity during long trainings to keep the low HR and "counter" the drift? Or is it better to split the training into 2 or more without such adjustments during the training?
I’ve been wondering exactly the same. Have you answered your question?
Why do you do 1hr sweet spot/tempo when your doing Polarised training?
I do all kinds of training sessions. Partly to learn and quantify how my body responds and how they impact my recovery time. Also, when I do "threshold" sessions, they are always long and demanding for me, so they are definitely "high stress" sessions. Basically, my training is polarized into 2 kinds of sessions: Low stress and high stress. Low-stress sessions I am recovered from in 24h. High-stress sessions take me 48-72h to recover from, as a general rule.
@@sportscientist Thank you for your reply. That was my understanding of high and low stress but the training method is always depicted as low/high zone 1 and short sharp zone 3 that would apply enough stress above threshold that you would pull through a race at zone 2 without training that system without the specificity.
Aren't load, stress and strain already being used in concepts of Acute Training Load (ATL) (being analogous to load), Chronic Training Load (CTL) ( load capacity aka fitness) , and
where Total Stress = CTL - ATL ?
No, they are measuring "load" and calling it "stress". These are not the same.
@@sportscientist If the load score used in ATL/CTL uses heart rate measured in each workout, as TRIMP does, how is it not calculating stress? Heart rate is a fundamental indicator of stress is it not?
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