Polarized Training Deep Dive and TrainerRoad’s Training Plans – Ask a Cycling Coach 299

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. ------------------------------------------------------------------ -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 Time Stamps for Mentioned Studies 37:18 - 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. - https://bit.ly/3t4CKTo 58:59 - Does Polarized Training Improve Performance in Recreation Runners. Munoz et al, 2014. - https://bit.ly/3rKJyWg 1:03:27 - Training-Intensity Distribution During an Ironman Season: Relationship With Competition Performance. Munoz et al, 2013. - https://bit.ly/3voyOPB 1:05:20 - Polarized and Pyramidal Training Intensity Distribution: Relationship with a Half-Ironman Distance Triathlon Competition. Selles-Perez et al, 2019. - https://bit.ly/3qDv6ha 1:10:24 - Polarized vs Threshold training intensity distribution on endurance sport performance a systematic review and meta-analysis randomized controlled trials. Rosenblat et al, 2018. - https://bit.ly/30BOyAg 1:13:44 - Current Scientific Evidence for a Polarized Cardiovascular Endurance Training Model. Hydren, Cohen, 2015. - http://bit.ly/3cnxDXJ 1:15:54 - Autonomic Recovery after Exercise in Trained Athletes. Seiler et al, 2007. - https://bit.ly/3l636BC 1:19:04 - Training for intense exercise performance: high‐intensity or high‐volume training? Laursen, 2010. - https://bit.ly/3bCACfO 1:20:48 - What is best practice for training intensity and duration distribution in endurance athletes? Seiler, 2010. - http://bit.ly/3viRzn8 1:22:39 - The Effect of Periodisation and Training Intensity Distribution on Middle- and Long-Distance Running Performance: A Systematic Review. Kenneally et al, 2017. - http://bit.ly/3rAnoWq 1:26:46 - The training intensity distribution among well-trained and elite endurance athletes. Stöggl, et al, 2015 - http://bit.ly/3vapG0N ------------------------------------------------------------------ TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Request priority access for Adaptive Training: https://bit.ly/3kspxRv Build Your Custom Plan: https://bit.ly/3rDGqLv Train Together with Group Workouts: https://bit.ly/3l5Gnpz Get Started: https://bit.ly/3bAqi87