Polarized training
91 watchers
Dec 2016
2:07pm, 21 Dec 2016
1,782 posts
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Canute
HOD, that sounds like good progress. Maybe for peak race performance a few more interval sessions would help, but you are clearly building a good aerobic base
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Dec 2016
9:29pm, 21 Dec 2016
32,939 posts
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Hills of Death (HOD)
Thanks C I aim to build more base in Jan/Feb plus I will look at stepping up the tempo. Need to be disciplined to do more intervals can't do the club sessions at moment |
Dec 2016
3:53pm, 23 Dec 2016
1,783 posts
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Canute
As a follow-up to my recent review of the evidence that polarised training might produce a more beneficial balance between catabolic and anabolic hormones than threshold training, I have recently posted a review of the evidence indicating how polarised training with only a small about of threshold training might nonetheless be effective in enhancing ability to minimise lactate accumulation. canute1.wordpress.com |
Dec 2016
8:10am, 24 Dec 2016
2,525 posts
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Ninky Nonk
Another great article canute. Given the importance of zone 1 training i would be interested to hear of any research into comparison of training at different points within zone 1 - are strong aerobic efforts required as suggested by hadd and Lydiard or can it all be jogging? |
Dec 2016
8:13am, 24 Dec 2016
35,102 posts
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Raptors Claws are coming to town
I am enjoying these articles very much
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Dec 2016
1:22pm, 24 Dec 2016
32,948 posts
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Hills of Death (HOD)
Canute is a fountain of knowledge (we should drink from it )
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Dec 2016
2:23pm, 24 Dec 2016
23,258 posts
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SPR
Canute - I'm a supporter of intervals in base but not sure about HIIT. Gerschler intervals are very different from HIIT as per what your gym personal trainer might get you doing. If you read Pirie's book, when he went on to do hyper fast runs in the previous comp phase where high levels of lactic would be incurred he would take as much as 20 mins recovery. In terms of using intervals in base training understanding that intervals are not just one thing is very important in knowing how to use them. The other thing about all these studies is they are short term. We expect HIIT to be better than MICT in the short term as that's why we increase intensity to peak, but what about over a long period of time? In terms of the science on HIIT I found this on Science of Running while looking for something else. Have you seen it before and has it been refuted since? scienceofrunning.com journals.lww.com |
Dec 2016
2:47pm, 24 Dec 2016
2,526 posts
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Ninky Nonk
If I remember correct the seiler paper advocates 4x8minute bouts at 90%v02 max? Which I guess is about 10k pace? I don't think it describes the recoveries?
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Dec 2016
2:51pm, 24 Dec 2016
32,952 posts
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Hills of Death (HOD)
You sure that's not 5k ?
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Dec 2016
2:55pm, 24 Dec 2016
2,527 posts
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Ninky Nonk
Depends how far you'd go in 32mins I suppose.
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