Polarized Training Deep Dive and TrainerRoad’s Training Plans – Ask a Cycling Coach 299

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  ------------------------------------------------------------------ STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad