How I Went from 5K to Ironman Triathlons & Ultra-Marathons. Building Speed & Endurance

In this episode, we discuss polarized training, which includes high-volume low intensity training and high-intensity training. We review the scientific literature pertaining to endurance performance, mechanisms of recovery debt, adaptations to various exercise modalities, and developing training programs around polarized training. MAF-180: https://philmaffetone.com/180-formula/ #ultra #ironman #endurance #fitness #marathon Chapters: 00:00 - Intro 01:20 - Athletic Burnout 02:36 - Endurance Training Distributions 03:37 - Recovery Debt 04:06 - Exercise-Induced Cardiac Fatigue 04:34 - Nervous System Fatigue 05:33 - Muscle Microtrauma 07:01 - Fitness Adaptations 08:56 - Maximum Aerobic Heart Rate 10:30 - Lactate Threshold 11:04 - High Intensity Exercise 11:57 - Polarized Training Program 13:05 - Outro Social & Website: Newsletter:  http://eepurl.com/hQpdqT Instagram: https://www.instagram.com/sterlingmdphd  Twitter: https://twitter.com/sterlingmdphd Facebook:  https://www.facebook.com/sterlingmdphd TikTok - https://www.tiktok.com/@sterlingmdphd Subscribe to the Podcast: Apple Podcasts: https://apple.co/3y438C9 Spotify: https://open.spotify.com/show/5TDUK3F2sJXfnG63hSxJhT?si=40bb52e5b53f404c Google Podcasts: https://bit.ly/3Olanei References & Show Notes: http://www.nicksterling.com/