#46 - What are we polarizing in polarized endurance training? Dr Stephen Seiler

Рет қаралды 11,000

Күн бұрын

Dr Glenn McConell chats with Professor Stephen Seiler from the University of Agder in Norway. He is American who started his career in USA before moving to Norway almost 30 years ago. He points out that most exercise training research is based around university semesters with mainly untrained to trained transitions which is very different to what athletes do. Stephen coined the term polarized training in 2004 and makes the argument that this is the best way to train and that most world class endurance athletes train this way. This discussion is interesting to compare and contrast with recent episodes with A/Prof Andrew Coggan and Prof Michael Joyner who tend to say all roads lead to Rome. Twitter: @StephenSeiler
0:00. Introduction and welcome
2:09. Stephen’s excellent sports science website from back in 1995/6
4:30. How Stephen got into exercise research
7:12. David Costill
8:23. Stephens early heart research in rats then move to Norway
11:37. His time at the University of Texas in Austin
13:50. Debates about the best ways to train for endurance
17:20. Ex training research is based around university semesters
21:45. Norway: “Threshold training to much pain due too little gain”
22:50. Stephen coined the term polarized training in 2004.
23:45. Most endurance athletes do most training below LT1
24:20. Three zone and five zone exercise training models
29:10. Pyramidal training
30:45. Sharpening/tapering before races (more polarized)
32:43. Exercise training: signal versus stress
39:30. Manipulating training frequency, duration and intensity
41:03.Overtraining: maximum heart rate (parasympathetic hypersensitivity) etc
48:13. People starting out, get them out the door and develop habit50/
(52.53. persistence hunting.
53:20. Zones as VO2 max goes up
55:35. How know zones?, lactate?, HR, power (Andy Coggan), RPE, talking test
59:33. Hilly running/intervals, metallic taste in mouth, coughing
1:02:50. Do swimmers do polarized training though? David Costill
1:05:02. Polarized training. Approx 80/20 based on sessions, 90/10 based on time
1:08:30. Black hole intensity. Not really easy and not really hard
1:10;46. Threshold training pace, Importance of duration (intensity x duration). HRV
1:17:12. Agrees with Andy Coggans points that lactic acid does not inhibit fat oxidation
1:19:32. Zone 2 and Inigo San Milan
1:22:50. Mitochondrial biogenesis, AMPK and calcium. Intensity vs volume
1:27:48. Cardiovascular drift/ uncoupling
1:30:35. But don't most athletes do pyramidal training?
1:33:40. Race pace specificity
1:34:08. Isn't it logical that the larger the training volume the lower the average intensity?
1:38:40. Pro cyclists training averages only 65% of max HR
1:43:10. Lab evidence vs data from athletes Strava etc
1:44:25. Doing lots of threshold training causes stagnation/functional over reaching
1:48:06. Take the emotion / religion out re the importance of Zone 2. Importance of duration.
1:54:59. Outro (9 seconds)
Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise’s effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all.
The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University.
He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (link.springer.com/book/10.100....
Connect with Inside Exercise and Glenn McConell at:
Twitter: @Inside_exercise and @GlennMcConell1
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Not medical advice

Пікірлер: 26

@pehu1322 Жыл бұрын

Stephen Seiler is a great scientist: open to new things, self-critical, and always empirically oriented. In addition, he likes to share his knowledge and makes great contributions on the Internet

@PerryScanlon Жыл бұрын

These are challenging questions, and I'm glad they are being asked. I don't know if I've ever seen a researcher put on the spot so much. Thought-provoking but asked in a respectful manner. Very interesting responses, though I wish he said something about Jakob's "threshold" training sessions (Norwegian model) and discussed pyramidal in more detail such as Kipchoge's training. It would be really interesting to hear his responses if he had more time to think about the questions and look up details. I doubt polarized completely captures everything, but he is a great educator with interesting things to say.

@richardmarzec9136 Жыл бұрын

Perfect length video for my 2 hour indoor rides.

@jeremyleake6868 Жыл бұрын

Great interview, thanks very much for this podcast. Not just because I think Stephen Seiler is one of the best researchers on training and physiology (so I put a lot of weight on his views) but also because you tested him on the key questions too. Interesting for example was San Milan’s recommendation for not going above Z2 (for any extended period) during a Z2 ride, or leaving it to the end. This does appear, as Stephen says, more to be an issue around avoiding making the stress impact of a ride higher than it should be for the adaptive signal, rather than any significant physiological reason (eg significantly reducing fat oxidation over the entire ride).

@insideexercise Жыл бұрын

Thank you very much. I really appreciate this feedback. Yes I did try to test him 👍 I also got that impression re higher intensities and fat oxidation /training stress.

@RXP91 Жыл бұрын

I liked the devils advocate stuff here and SS had some great responses. Re: intensity has no meaning without duration. I always wonder about thru hikers. Walking 20-30 miles daily for 4-6 months. It'll surely lead to adaptations but it's a poorly studied population, I can only find a few dissertations on them. But even in those, there were clearly increases in vo2 max. I find TRIMP a valuable tool to assess the "impact/stress" to my body of these low intensity hikes.

@neilveitch5761 8 ай бұрын

I'm only halfway through this so far, and I definitely this has been the best most useful yet. Also because it builds on and pulls together what has been discussed in some of the others. Really pleased to have discovered this series. Many thanks.

@insideexercise 8 ай бұрын

Great to hear it. Thanks.

@Bb5y Жыл бұрын

This was really good. Thanks both.

@quengmingmeow 5 ай бұрын

I’m in the process of watching everything with Dr. Seiler, so I am months late in watching and commenting. I can’t seem to reconcile a couple things. Dr. Seiler and many others have shown that the polarized model is what the elite endurance athletes are doing on the world stage REGARDLESS of modality, yet in the USA, have yet to hear any coach of a HS or College running program advocate this. Generally, it appears that most college programs are doing 60-70% ABOVE LT1. There’s no secrets in running….everyone everywhere is posting online what they are doing….and lots of coaches have an online presence….yet I don’t hear anything from any program advocating polarized/80-20. Why the disconnect?

@hikerJohn 7 ай бұрын

Great Podcast or Vlog (or whatever you cal it)

@brennus01 Жыл бұрын

Can't wait for that swimming lecture.

@devlish668 Жыл бұрын

Good interview overall. My feedback for the interviewer is to stop talking over and interrupting Dr. Seiler. I’m interested in what both have to say but it’s hard to hear two people at the same time. Thanks.

@insideexercise 11 ай бұрын

Thanks. Oops, ok, I'll work on not doing that.

@siyz250 Жыл бұрын

Hi Glen. Fantastic cast. Best one yet. 2 negatives. 1 would be your audio (at your end) much reverberation. I'll let you review the other. It's very obvious. Otherwise fantastic content. Simon, Christchurch.

@insideexercise 11 ай бұрын

Thanks. I've tried to improve the audio by fiddling with some settings but not sure if its improved. Was the other negative that I talked over/interrupted Stephen? Someone else mentioned this.

@MrNetyzen Ай бұрын

Taste of blood…..

@rayF4rio Жыл бұрын

I can answer that question....Coaches!

@brennus01 Жыл бұрын

That made me chuckle. 😆

@insideexercise Жыл бұрын

Haha. I did actually think at one stage we could call it “why is polarized training so polarizing”.

@darylcampbell3364 6 ай бұрын

Heath and well being compared to just a great PR with Overreaching and para systematic system getting out of wack it gets more complex. Do you want to be better despite health or race well and be healthier.

@evanhadkins5532 8 ай бұрын

I'm wondering about those of us have got past the first year or so and aren't (and aren't interested in) being elite.

@ds6914 4 ай бұрын

What are we polarising in polarised endurance training? . A. People that comment on cycling forums and people B. People that feel strongly about British and American uses of S and Z C. The power and heart rate zones at which one trains D. All of the above

@hikerJohn 7 ай бұрын

Approx 80/20 based on sessions, 90/10 based on time Why dont we ever talk about calories burned per hour for those of us that dont do watts