Polarized Training Deep Dive and TrainerRoad’s Training Plans – Ask a Cycling Coach 299 Ask a Cycling Coach Podcast - Presented by TrainerRoad

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)
- Six weeks of a polarized training-intensity distribution leads to greater physiological and performance adaptations than a threshold model in trained cyclists. Neal et al, 2013. - 37:18


- Does Polarized Training Improve Performance in Recreation Runners. Munoz et al, 2014. - 58:59


- Training-Intensity Distribution During an Ironman Season: Relationship With Competition Performance. Munoz et al, 2013. - 1:03:27


- Polarized and Pyramidal Training Intensity Distribution: Relationship with a Half-Ironman Distance Triathlon Competition. Selles-Perez et al, 2019. - 1:05:20


- Polarized vs Threshold training intensity distribution on endurance sport performance a systematic review and meta-analysis randomized controlled trials. Rosenblat et al, 2018. - 1:10:24


- 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 Effect of Periodisation and Training Intensity Distribution on Middle- and Long-Distance Running Performance: A Systematic Review. Kenneally et al, 2017. - 1:22:39


- 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 
Train Together with Group Workouts: https://bit.ly/3l5Gnpz 
Get Started: https://bit.ly/3bAqi87 
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