The Most Effective Endurance Training Method - The Science Explained

dear scholars how much of your training should be at low intensity high intensity or somewhere in between in this video we discuss the current scientific evidence surrounding the best methods for distributing your training intensity to achieve the best endurance performance results to start this conversation we must look at this graph as you exercise at low intensities your body produces blood lactate at low levels there is a small rise however this is sustained and remains stable this pattern continues up into a point where a sudden rise in blood lactate can be seen we can call these two points lactate threshold one and two or ventilatory threshold one and two these mark the training intensity zones at the most basic level as most of us do not have access to a sports science laboratory where they measure our blood lactate response to incremental exercise we can estimate our training zones using practical measures such as percentages of heart rate maximum rating of perceived exertion or rpe or the torque test we must also acknowledge that training volume is a simple measure of how much for example if you were to run 10 kilometers in 45 minutes your training volume could be either 10 kilometers or 45 minutes depending on your preference for the sake of this video we measure training volume using distance we can measure training volume for each training session we do as seen in this example you can also sum up the total amount of training volume you do each week a typical training program will increase training volume five to ten percent a week for three weeks followed by a one week recovery where volume is reduced before starting the next four week training block however i aim to discuss this in another video in more detail if we recall the training intensity zones we can split our weekly training volume into segments which tell us how much of our training was done in each of the three zones z1 refers to zone 1 z2 refers to zone 2 and so on if we take a look at week 2 we can see that 55 kilometers of training was done however of this 55 kilometers the majority was done in zone 1 with smaller amounts of training done in zones 2 and 3. the fundamental question you may ask yourself is how much training should i do in zones 1 2 and 3 for best endurance results this would be called training intensity distribution or tid should you split your training equally between all three zones should you do all your training in zone 3 for example how about a mixture of all the three zones but which tid is the best there are three primary tids threshold training pyramidal training and polarized training threshold training splits the majority of training volume into zones one and two with very little done in zone three polarized training devotes a large amount of training to zone one very little to zone two with a small emphasis on zone three pyramidal training devotes most of the training to zone one less to zone two and even less to zone 3 it gets its name by its shape but the question remains which of these three methods is the best after a whole lot of reading through the scientific evidence there appears to be a growing consensus however it must be admitted that the amount of research on this topic is rather scarce so we look forward to what future science has got to tell us with regards to their findings to help continue this discussion as to how we should program our training the current consensus so far is that polarized and pyramidal training are superior to threshold training for endurance performance an insight from dr daniel plus regarding iron man training noted that training intensity distributions are likely to change depending on where you are in your training program at the start of a season training may look more polarized whilst nearing the race day your training may look more pyramidal when athletes tend to add more specific race pace sessions to their training program to add to this discussion a recent publication observed this trend in a group of world-class middle and long distance runners they said that depending where they were on the season a polarized or pyramidal training approach was more apparent a more recent line of evidence by a group of researchers suggests that instead of using physiological markers to identify your training zones such as percentages of heart rate maximum or rating of perceived exertion using a percentage of race pace may be better however this is highly novel and more research is needed to see whether this method may be superior to apply what we've just learned we shall use a practical example of a moderately trained half marathon runner first we must identify our general weekly training volume people typically prescribe this based on previous experience or if they're highly new to the sport starting out at very small training volumes for example 10 to 20 kilometers per week i will be making another video looking specifically at training volume and its relationship with endurance performance because its relationship is not linear as we once believed once we have established an appropriate training volume we now need to calculate how much we should be doing in zones one two and three here we'll be using the polarized training intensity distribution model if we times our weekly training volume by the percentage of training we should be doing in each zone we can easily calculate how much distance we should be running in each of the three zones in this example we'll be running 35 to around 43 kilometers in zone one naught to five kilometers in zone two and seven point five to twelve point five kilometers in zone three we now need to decide how we can program this into our week to ensure that we are in the correct training zone we must also program in our estimated training intensity as we discussed previously we should also measure this during the training session to make any slight adjustments needed if we are off pace do be aware that heart rate will increase for the first three to six minutes of steady-state exercise and then will level out so don't be concerned if your heart rate looks rather low when starting an exercise session if you're doing intervals take the last 30 seconds to a minute of the interval and use the peak heart rate that you record once we have the amount of distance we plan to cover and the intensity we should cover it at we can program our training into our week like so make sure that you don't clump all your training together and that you have enough rest periods following high intensity training and long sessions if we recalculate how much of our training is in each zone first sum up the planned weekly volume you've programmed then sum up how much training was done in each zone divide the volume in each training zone by the total volume and times by hundred in this example 79 of our training is in zone one zero percent is in zone two and twenty one percent is in zone three this fits a polarized training model near enough perfectly as previously mentioned throughout the training program these distributions are likely to change slightly week by week and it may take more of an appearance of a pyramidal distribution if we may add more specific training sessions at or near race pace once we approach race day i hope you have found this video informative this is a relatively new channel if you find this content interesting you're more than welcome to subscribe and stay informed of future videos if you have any recommendations for video content please let me know and i'll see what i can get done thank you very much

Channel: To Know Sport

Views: 951,242

Keywords: endurance training intensity, sport science endurance, endurance training, effective endurance training, polarised training, threshold training, to know sport, training intensity distribution, endurance science, endurance, training zones, endurance training zones

Id: 6KBBPOlyMWw

Length: 8min 40sec (520 seconds)

Published: Sat Jul 25 2020