Today we answer a few questions and work through what Periodization and Polarization are and how either may or may not apply to non-pro athletes with limited time to train.
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TOPICS AND LINKS FROM TODAYS SHOW:
What is Periodization??
“In this respect, the essence of a periodized training program design is to skillfully combine different training methods to yield better results than can be achieved through exclusive or disproportionate use of a single method”
-Discuss: Example of Periodization for the cyclist who ONLY wants to race cyclocross
What is Polarization
“Training largely at a lower intensity (not easy) typically called zone 1 (under first Ventilatory threshold, <2mm Lactate), some/little/no training at threshold (between VT1-2) and remaining 15-20% of sessions are intervals/HIIT above the VT2 (threshold) This is opposed Threshold Training that focuses more on the area between the two ventilatory thresholds or ‘Zone 2’ ”
- –Stephen Seiler talks about Periodization on the Consummate Athlete Podcast
- -Peter’s article on polarization episode and the common questions coming up –
- 2004 Seiler Study on Polarization
- Seiler et al. 2010- https://pdfs.semanticscholar.org/518e/f052b589262799a64586ab26527def1b2c4f.pdf
- Polarization In recreational runners – https://www.ncbi.nlm.nih.gov/pubmed/2375204
- Marco Altini of HRV4 Training – his own recreational running experience moving to a ‘polarized approach’ or 80:20 https://medium.com/@marco_alt/training-mostly-slow-to-race-kind-of-fast-e604b2f0a910
- -Tim Cuisak of WKO – polarization – using sweet spot in ‘base’ and polarized in ‘race’
“About 75% of their training sessions are performed with essentially the entire session below the first ventilatory threshold (≤2.0 mM blood lactate). In 5–10% of training sessions, major portions of the training are performed between VT1 and VT2. The remaining 15–20% of training sessions are performed as interval bouts, with substantial periods of work above VT2.”
