Polarised training with Stephen Seiler, PhD | EP#177

That Triathlon Show

Mikael Eriksson

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

4.9 • 596 Ratings

🗓️ 15 April 2019

⏱️ 93 minutes

🔗️ Recording | iTunes | RSS

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Summary

Stephen Seiler, PhD, is known for his research on how elite endurance athletes actually train. In this research, he discovered that most endurance athletes spend the majority of their training time (~90%) at very low intensities (below the first lactate/ventilatory threshold) with most of the remainder of the training time spent at high intensities (above the second lactate/ventilatory threshold), with little time spent in between. This training intensity distribution has become popularised and known as 'polarised training'. IN THIS EPISODE YOU'LL LEARN ABOUT: -What is polarised training, and what is the evidence behind it? -Polarised training and "pyramidal training" - the nuances of training for different kinds of endurance sports and events -Does polarised training work for time-limited age group triathletes? -How to set up your training zones and intensities correctly (and the dangers of short-cutting FTP-tests) -Triathlon-specific considerations with polarised training SHOWNOTES: https://scientifictriathlon.com/tts177/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS. LINKS AND RESOURCES: Stephen's ResearchGate profile Stephen's Twitter profile Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120 How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154 World Champions keep things simple: training masterclass with Joel Filliol | EP#172 The Training Characteristics of the World's Most Successful Female Cross-Country Skier Seiler's Hierarchy of Endurance Training Needs. Does Polarized Training Improve Performance in Recreational Runners? Quantifying training intensity distribution in elite endurance athletes: is there evidence for an “optimal” distribution? Autonomic Recovery after Exercise in Trained Athletes: Intensity and Duration Effects What is Best Practice for Training Intensity and Duration Distribution in Endurance Athletes? Intervals, Thresholds, and Long Slow Distance: the Role of Intensity and Duration in Endurance Training 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 Twitter - my handle is @SciTriat.

Transcript

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0:00.0	there's going to be a tendency for them to try to solve all problems with more intensity.
0:05.1	That's not going to be a good solution.
0:07.5	So you're going to want, if I'm coaching them, I'm going to really work on, you know,
0:11.9	helping them to be patient and to make sure that the low intensity sessions are exactly that,
0:17.7	that we've got the heart rate on, that we're actually learning how to calibrate these sessions and getting comfortable going longer at these low intensity sessions.
0:27.7	And then we're going to make sure that our high intensity sessions are in that correct zone where they don't go over the top.
0:37.7	They don't go into the, you know, the very highest intensity, but they keep it around the 90% that we've talked about.
0:47.3	That track on show, 177.
1:12.4	Yeah. Hey, what's up everybody and welcome back to another episode of that triathlon show, the podcast presented by Scientific Traathlon.com.
1:17.3	I'm our host Michael, and on today's episode, I interview Dr. Stephen Siler.
1:26.0	Stephen is a sports scientist, a researcher, and a consultant with various high-performance sports entities. He is American, but lives in Norway and has done so for many, many years, I believe,
1:32.8	close to 25 years or so.
1:35.2	And he is most famous probably for his research in the realm of polarized training.
1:40.9	You could almost say that he's the godfather of it.
1:44.0	And at least his research has
1:45.9	definitely paved the way for it to become more well known in in the mainstream and during sports
1:53.1	media. So it's a great honor to have Stephen on and we can just scratch the surface really in this episode because we could have
2:02.7	talked for hours really.
2:04.1	I didn't even get to have the questions and topics I wanted to talk about, but it's
2:08.9	important to really get clear with the basics and the most important stuff and not get
2:14.6	too hung up on the smaller details that really aren't of as much
2:20.4	importance or really very insignificant importance compared to the big basics, the big rocks
	...

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