Most of Your Training Should Be EASY! Polarized Training With Dr. Stephen Seiler

Summary

In this video, the concept of polarized training for endurance athletes is explored through a conversation with Dr. Steven Seiler, a renowned sports scientist. The discussion delves into the optimal balance between high-volume, low-intensity training and occasional high-intensity workouts. Dr. Seiler explains how elite athletes self-organize their training into a sustainable, polarized distribution, emphasizing the importance of discipline and the physiological benefits of both extensive easy training and infrequent intense sessions. The conversation also touches on the practical application of polarized training for amateur athletes with limited time and the importance of rest days in overall training regimens.

Takeaways

• 🚴‍♂️ Polarized training emphasizes spending the majority of training time at an easy, comfortable pace with the remaining time being extremely hard, above an athlete's FTP (Functional Threshold Power).
• 🔍 Dr. Steven Seiler, a sports scientist, is known for coining the term 'polarized training' and has contributed significantly to the research supporting this approach.
• 📈 Polarized training is observed in top endurance athletes who train at a comfortable intensity for high volume and perform high-intensity training in smaller amounts.
• 🌐 The concept of polarized training has evolved to recognize two main training zones: a low-stress zone and a high-stress zone, rather than the initial three-zone model.
• 🏞️ Elite athletes often self-organize their training into a sustainable balance of high volume at lower intensities and occasional high-intensity sessions.
• 🛣️ For effective polarized training, athletes need to discipline themselves to maintain low-intensity efforts during workouts and choose appropriate terrain and gear.
• 🚫 A common mistake is the tendency to increase intensity unintentionally, especially during group rides or when being overtaken by others.
• ⏰ The debate on recovery rides versus complete rest suggests that if an athlete is truly tired, it may be more beneficial to take a complete rest day to lower overall stress.
• 🔄 The distribution of training intensity can vary based on factors like event duration, season phase, and individual physiological responses.
• 📊 The terms 'pyramidal' and 'polarized' training have been discussed, with the understanding that both threshold and high-intensity interval sessions are hard and should be managed within a training plan.
• 🔬 There is a call for more research on the interaction between intensity and duration in low-stress training zones and the impact of overall training load on recovery and performance.

Q & A

What is polarized training and why is it significant in endurance sports?

Polarized training is a training methodology where athletes spend the majority of their training time at an easy, comfortable pace, with the remaining time being extremely hard, above their functional threshold power (FTP). It is significant in endurance sports because it has been observed in top athletes and is supported by research to optimize performance and manage training stress effectively.

Who is Dr. Steven Seiler and what is his contribution to polarized training?

Dr. Steven Seiler is a sports scientist who has conducted extensive research on endurance training and is known for coining the term 'polarized training.' His contribution lies in quantifying what top endurance athletes do in their training and understanding how this approach can be applied to improve performance.

What does Dr. Seiler believe is the key to effective endurance training?

Dr. Seiler believes that effective endurance training is about balancing high volume at a low-stress intensity with occasional high-intensity sessions. This balance allows for sustainable training and includes both a lot of volume and some really hard training.

How does Dr. Seiler define the two main training zones according to polarized training?

Dr. Seiler defines the two main training zones as a low-stress zone, where the majority of training occurs at an intensity below the first lactate turn point, and a high-stress zone, which includes any training above this threshold, activating a significant stress response.

What is the 'first lactate turn point' and why is it important in polarized training?

The 'first lactate turn point' is a physiological marker indicating a subtle increase in lactate levels during exercise, which can be compensated for or reach a new steady state if intensity is maintained. It is important in polarized training because training below this point is considered low-stress and sustainable for high volume, while training above it induces a significant stress response.

How does Dr. Seiler view the implementation of low-intensity rides in training?

Dr. Seiler emphasizes the importance of discipline during low-intensity rides, suggesting that athletes should maintain a specific intensity regardless of external factors like terrain or the presence of other riders. He advises picking appropriate terrain and gear to ensure the workout stays within the desired intensity zone.

What is the common criticism of polarized training for those with limited training hours per week?

The common criticism is that polarized training may not be practical for individuals with limited time to train, such as only 5 to 10 hours per week. Critics argue that it might be more beneficial for such individuals to focus on high-intensity training during their limited sessions.

How does Dr. Seiler respond to the criticism that polarized training is only suitable for professional athletes?

Dr. Seiler acknowledges the criticism but points out that even with 5 to 7 hours of training per week, there is evidence to suggest that incorporating polarized training principles can still make a difference. He emphasizes the importance of discipline in training intensity distribution for effective endurance training.

What does Dr. Seiler suggest for athletes who are time-squeezed and unable to follow a strict polarized training regimen?

For time-squeezed athletes, Dr. Seiler suggests focusing on quality over quantity, ensuring that the limited training sessions are highly effective. This might involve concentrating on a few high-intensity sessions per week, understanding that it may not be possible to implement a full polarized training approach.

What is Dr. Seiler's stance on recovery rides versus complete rest days?

Dr. Seiler suggests that if an athlete is truly tired and wants to go at the minimum intensity, it might be better to take a complete rest day instead of going for a recovery ride. He believes that rest days are not only for physical recovery but also for reducing overall stress by allowing time for other life responsibilities.

How does Dr. Seiler differentiate between pyramidal training and polarized training?

Dr. Seiler explains that while both training methods involve a distribution of low and high-intensity training, pyramidal training might involve a more varied distribution depending on factors like event duration, season phase, and individual tolerance. He also notes that the terms can sometimes be used interchangeably but should be understood within the context of the training goals and athlete's needs.

What areas of endurance training does Dr. Seiler believe need more research?

Dr. Seiler highlights the need for more research on the interaction between intensity and duration below the first lactate turn point, as well as the relationship between training load and stress in other areas of life. He also mentions the potential of studying breathing and ventilation as additional indicators of training load.