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…

[image] byoungxprt: or rocket shape A rocket-shaped training plan??!! That gotta be fast as hell!! sign me up!

60-65% of VO2max is under 80% of VO2max?

[image] old_but_not_dead_yet: An IF of 0.6-0.65 would be about 50% of VO2max, which is almost certainly too low to provide a significant training stimulus for most trained cyclists Just to understand the numbers behind Vo2 max, it would then seem like 100% Vo2 is around 120-130% FTP? Or is it…

[image] old_but_not_dead_yet: ETA: AMPK is hardly the be-all and end-all as a marker of training adaptation, but even 2 h at 65% of VO2max won’t budge it in trained cyclists. Thanks. [image] old_but_not_dead_yet: Seiler is a bit wishy-washy re. the intensity of easy days, but has often s…

This actually raise a good question for me that I’m a bit vexed by now. Is there a minimum amount of volume necessary to benefit from a Polarized plan? My inclination is that a LV plan would rare be effective as a Polarized plan because there wouldn’t be enough stimulation to drive adaptation. I wo…

[image] BCrossen: Is there a minimum amount of volume necessary to benefit from a Polarized plan? That happens to be a key aspect of the discussion in this related thread: Feedback Needed: Polarized Plan Questions for the Community

Awesome. I didn’t even see that thread. Thanks as always, @mcneese.chad !

So to be clear, you want a low volume (3.5 hours a week from the example you used) short power BUILD phase with 70-80% easy minutes, in which recovery intervals counts towards hard work? Or that’s not what you want but you are taking issue with the pyramidal TID nomenclature when used by TR?

22% gross efficiency is definitely on the high side, so I’d ballpark it this way. 4 L/min x 60-65% x 20.9 kJ/L x 0.2 x 1/60 x 1000 = 167-181 watts An FTP of 86% of VO2max is also above average, so let’s use the 80% I assumed instead. 4 L/min x 80% x 20.9 kJ/L x 0.2 x 1/60 x 1000 = 223 W IF = 167…

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

Ask a Cycling Coach Podcast

mcneese.chad March 17, 2021, 7:45pm 490

That happens to be a key aspect of the discussion in this related thread:

Feedback Needed: Polarized Plan Questions for the Community

Topic		Replies	Views
Polarized Training vs. Sweet Spot (Dylan Johnson video) Training polarized	765	52920	June 3, 2022
Feedback Needed: Polarized Plan Questions for the Community Training	215	11556	April 1, 2021
Polarized Training Discussion (Fast Talk podcast & Flo Cycling podcast) Training polarized	986	68757	March 7, 2022
🎉🎉🎉🎉🎉 Polarized Training Plans Are Here! 🎉🎉🎉🎉🎉 Announcements	511	49761	February 14, 2023
Adaptive Training and the Polarized Plans TrainerRoad Software training-plans	38	5396	February 7, 2023

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

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