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.

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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

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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

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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

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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

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SUCCESSFUL ATHLETES PODCAST

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- YouTube: https://www.youtube.com/playlist?list=PLrKJ0zeMQrI4ViIjWs8xnCiBCYoay5U0B

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Listen to the Science of Getting Faster Podcast now!: https://podcasts.apple.com/us/podcast/science-getting-faster-podcast-presented-by-trainerroad/id1552970725

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