Polarized Training Deep Dive and TrainerRoad’s Training Plans – Ask a Cycling Coach 299
Ask a Cycling Coach Podcast - Presented by TrainerRoad
TrainerRoad
4.9 • 4.6K Ratings
🗓️ 12 March 2021
⏱️ 98 minutes
🧾️ Download transcript
Summary
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)
- Does Polarized Training Improve Performance in Recreation Runners. Munoz et al, 2014. - 58:59
- 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 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
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Get Started: https://bit.ly/3bAqi87
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SUCCESSFUL ATHLETES PODCAST
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- Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9zdWNjZXNzZnVsYXRobGV0ZXMubGlic3luLmNvbS9yc3M?hl=en
- 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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Transcript
Click on a timestamp to play from that location
| 0:00.0 | Welcome to a special episode of the Asuka Cycling Coach podcast. |
| 0:03.4 | In this episode, we want to talk about direct criticism of trainer road |
| 0:07.3 | that's at its specific studies and polarized training. |
| 0:09.5 | So what we're going to do now is we're going to go in depth, |
| 0:12.0 | go into these studies in depth, |
| 0:13.6 | and there's two main questions that we want to answer. |
| 0:16.2 | Should trainer those plans be replaced with polarized plans? |
| 0:19.4 | And then also, our trainer road plans to intense. |
| 0:22.6 | And this begs the question too, |
| 0:23.9 | is there even an optimal way to train overall? |
| 0:27.2 | And we're going to try to answer that |
| 0:28.6 | as well as somebody can answer that inside of this podcast. |
| 0:31.9 | So to give you kind of an overview of what we're going to do, |
| 0:34.4 | first we're going to talk about what polarized training is |
| 0:37.5 | and how that fits into endurance training. |
| 0:39.4 | Then we're going to dig deep into literature |
| 0:40.7 | about polarized training. |
| 0:42.1 | And then we're going to talk about how that relates |
| 0:43.7 | to trainer road plans in our approach here. |
| 0:46.7 | Before we go any deeper on that, |
| 0:47.8 | I just want to clarify this point is, |
| 0:50.2 | our interests are totally aligned in terms of trainer road's interest |
... |
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