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Polarized training

76 watchers
16 Aug
10:53am, 16 Aug 2020
35046 posts
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Hills of Death (HOD)
What is your max Kieren mine minus age is 170 but looking on the test stages 182.
16 Aug
12:44pm, 16 Aug 2020
71118 posts
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As a coach one of the first things I have to teach athletes is the difference between perception and reality.

Reliable HR data usually does the trick, then you have to adjust their perception and explain that ego has no place in proper training.
16 Aug
2:45pm, 16 Aug 2020
16445 posts
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Gobi - I think also learning to recognize the change in your breathing pattern when you breach the first ventilatory threshold is a good one I'd say too. It's the kind of thing you don't notice unless you're watching. But it's an indicator you're going/have gone too fast. Watching what HR you have at the time helps connect it as well.

In Cornwall it's easier to spot, because there are so many hills and even if you try and take them slowly, it's inevitable on the 10%+ slopes, that if you don't walk you'll topple over it briefly.

Harking back to FR's question - why don't more elites not practice 80/20, this article digs a little into it:

16 Aug
5:30pm, 16 Aug 2020
4001 posts
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HOD - I haven't run a max test since starting again this year. I have done interval session on my plan and a weekly 5K time trial, and max heart rate reached is 180bpm (previous value in my settings was 201). I expect my max might be either 180 or at most 185.

Resting is about 38bpm these days. I made an estimate on LT from the 5K TT heart rate.

According to the 80:20 calculator, my zone 2 running was correct despite my incorrect max hr settings.

The pace guides that the 80:20 calculator gives me are broadly the same as the vdot calculator I used for my last plan. I start a new plan on Monday so will be sticking to that but keeping 80:20 principles in mind. I'll hopefully be adding more volume so will try to keep on the lower side of zone2 or even zone 1 if I can for the easy days.
16 Aug
8:55pm, 16 Aug 2020
71124 posts
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Speak for yourself Chris - I went up 19% today and was very in control :¬)
17 Aug
12:06pm, 17 Aug 2020
1704 posts
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I'm the same Gobi, I've done that much running in zone 1 or 2 that I am fine with keeping the HR in check on hills.

Previously I'd try and keep to zone 1 on easy days and I'd have to slow a bit but since you mentioned the benefits of zone 2 running I've definitely started to spend more time there and can trot around at relatively low heart rates maintaining proper form, decent cadence and a decent overall speed.
17 Aug
12:41pm, 17 Aug 2020
71126 posts
  • 0
As I have said before time and patience brings rewards :-)

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About This Thread

Maintained by Canute
Polarised training is a form of training that places emphasis on the two extremes of intensity. There is a large amount of low intensity training (comfortably below lactate threshold) and an appreciable minority of high intensity training (above LT).

Polarised training does also include some training near lactate threshold, but the amount of threshold training is modest, in contrast to the relatively high proportion of threshold running that is popular among some recreational runners.

Polarised training is not new. It has been used for many years by many elites and some recreational runners. However, it has attracted great interest in recent years for two reasons.

First, detailed reviews of the training of many elite endurance athletes confirms that they employ a polarised approach (typically 80% low intensity, 10% threshold and 10% high intensity. )

Secondly, several scientific studies have demonstrated that for well trained athletes who have reached a plateau of performance, polarised training produces greater gains in fitness and performance, than other forms of training such as threshold training on the one hand, or high volume, low intensity training on the other.

Much of the this evidence was reviewed by Stephen Seiler in a lecture delivered in Paris in 2013 .

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