Sports scientist Stephen Seiler joins us today to talk about Polarized Training, or intensity distribution, as well as a related concept he came up around the ‘Hierarchy of Endurance Training Needs’.

We cover some really interesting and practical information that you can take to your own training patterns today. Regardless of your training the idea that we should have focus and a purpose to our intensity and volume should resonate.

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BIO

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Show Notes 

Remember, there are no “toxic” intensities over one or a few sessions. But over time, it is easy to adopt a toxic intensity distribution.

— Stephen Seiler (@StephenSeiler) April 18, 2017

 

Marco Altini case study from HRV4Training data:

  – have  to ‘rework’ ‘reset’ them

  – the time crunch may have to re-distribute time to try and push duration one session a week

   – add goals to the session (efficiency etc) don’t ‘just run’

This figure, from this new new paper, caught my attention and convinced sceptical me to purchase a Smartphone app for HRV monitoring. pic.twitter.com/Ai0zotTLX6

— Stephen Seiler (@StephenSeiler) March 29, 2017

 

Media influence and interpretation of training

  – draw hypothesis from observation

 – test on slightly less elite (have access to)

 – tempting to make research readable/ applicable

  – reporters and headlines

Hierarchy of Endurance Needs

– Hype of training / quick fixes

 – need to establish basics

 – buying gains,

– the pyramid/hierarchy of endurance needs

      -> inspired by Hype Cycle or Curve (link) that has expectation, dissolution,

 – the basics aren’t sexy/ profitable

 – all about doing the work

  – also similar to Maslow’s Hierarchy

 

Basics first (volume, HIT, distribution)

Then other stuff (periodization, blocks, altitude, peaking etc)

-> higher elements have risk: low-cost reward (response, sickness, decrease training)

– average person focus low-cost techniques

– eating the cake vs. making the cake

– aerobic conditioning allows fast recovery

*most viewed on research gate

 

Crosstraining:

  – xc and rowers cross train due to access, may not be optimal

  – still seek specificity – hilly terrain, use poles, roller skis

  – never too far from key muscle groups

  – runner

 

Sufferfests –

 – the tendency to regress to mean

 – fitness center etc

 – hard to tell someone to do. 2 hr jog

 – be careful!!

Best books – come back to
Gladwell’s books  – Gladwell’s books
– Glicks – chaos/butterfly effects in “Making New Science Book” 
– don’t discount older books on reinvent wheel