Effects of polarized, pyramidal, and combined training periodisations with Luca Filipas, PhD | EP#328

That Triathlon Show

Mikael Eriksson

Health, Swimming, Endurancesports, Run, Cycling, Health & Fitness, Fitness, Ironman, Swim, Bike, Sports, Running, Sportscience, Triathlon

4.9 • 596 Ratings

🗓️ 7 March 2022

⏱️ 78 minutes

🔗️ Recording | iTunes | RSS

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Summary

Luca Filipas, PhD, is a researcher at the University of Milan and an endurance sports coach of professional and amateur runners, cyclists, and triathletes. In this interview, we discuss his recent study comparing polarised, pyramidal, and combined POL-PYR or PYR-POL training intensity distributions, and the applications of this research in planning a periodised endurance training plan. IN THIS EPISODE YOU'LL LEARN ABOUT: -How combining pyramidal and polarised training blocks (in that specific order) may be a more effective periodisation scheme to optimise endurance performance -How the goal event (e.g. 5k vs. marathon running) might influence and change these findings -The alignment of a pyramidal-polarised periodisation with classic tapering and peaking research -Periodisation across a season: the importance of downtime and careful race planning -Luca's coaching methodology and top tips for endurance athletes SHOWNOTES: https://scientifictriathlon.com/tts328/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order. ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts. LINKS AND RESOURCES: Luca's website, Instagram, Twitter and Research Gate Effects of 16 weeks of pyramidal and polarized training intensity distributions in well-trained endurance runners - Filipas et al. 2021 The training intensity distribution among well-trained and elite endurance athletes - Stöggl and Sperlich 2015 The integration of training and off-training activities substantially alters training volume and load analysis in elite rowers - Treff et al. 2021 Tapering, periodisation and recovery with Iñigo Mujika, PhD | EP#256 Scientific Training for Endurance Athletes with Dr. Philip Skiba | EP#311 RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Transcript

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0:00.0	The Traathlon Show, 328.
0:05.0	Hey, what's up everybody, and welcome back to another episode of that triathlon show, the podcast
0:23.4	presented by Scientific Traathlon.com. I'm our host Michael, and on today's episode, I interview
0:28.8	Dr. Luca Philippa. Lucas. Luca is a researcher at the University of Milan and an endurance
0:33.5	sports coach of professional and amateur runners, cyclistsists and triathletes. In this interview,
0:38.9	we discussed a recent study that Luca and his colleagues conducted comparing polarized and
0:43.3	pyramidal training intensity distributions, as well as how to combine them optimally in a periodized
0:49.4	plan. We also get into Luca's coaching methodology, so there's a good mix of very practical and applied
0:55.8	things in this interview as well. But before we get into that, big thanks to our sponsors.
1:01.0	First we have Roka. When Roka first got started in 2011, the challenge they set out to
1:05.6	solve was to create the world's fastest wetsuit, which in its current iteration is the Maverick X2 wetsuit.
1:12.6	Ten years later in 2021, they set themselves a different challenge, which was to take the
1:17.8	extremely high standards of wetsuits like the Merrick X2, but create a budget-friendly version of
1:23.6	it that doesn't compromise the standards and incorporates as much as possible of the key
1:27.8	features of their flagship wetsuit model at an entry-level price. The result of that is the Maverick
1:34.7	wetsuit, which at $275 US dollar is a great option for an entry-level wetsuit, but in terms of
1:40.4	quality, it definitely does not play in the entry-level leagues. It has top quality
1:44.6	engineering, design and materials, classic Roka features such as the arms up technology,
1:49.7	patented center line buoyancy for a better and snappier rotation, Yanomotor, neoprene, quick-release,
1:55.1	ankles and more. You can read all about Roka's different wetsuits on Roka.com and you can get 20% off your order on
2:01.6	roca.com for slash TTS. And thank you to CEN8. The CEN8 indoor swim trainer is a one-of-a-kind
2:08.0	swim bench that helps you improve your technique through an early catch, maximize your
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