Most of Your Training Should Be EASY! Polarized Training With Dr. Stephen Seiler

[@peterwilson1831]

"Hammer those 3 days and hope for the best". Pretty much sums up my bike racing journey so far.

[@johnford5568]

My first seven years cycling in funny pants and shoes was with the group and it always degenerated into max effort, every time. I was on a bicycle all my life through high school and the nature of it was easy riding with times of intensity that just happened naturally.

[@christoph7675]

First time I hear him saying that and I am glad. I tend to overthink things. Watching KZbin fitness videos for 5 Hours/week and only doing 3 casual runs per week, keeping my heart rate low and seeing no improvements, because I have seen all those sport science videos for ultra endurance athletes. I think I have to change that strategy…

[@agnidas5816]

@@christoph7675 amateur runner here. I find that long term that aerobic fitness adds up even if your mileage does not increase that much. What you eat matters too (dr Fuhrman). And stretching helps ... (Phil Wharton) sink some time into nutritional knowledge and into active recovery methods instead of training strategies for a while.

[@alanlowe1362]

Great video Dylan! Took some notes. * Dr. Stephen Seiler coined polarization, did not create it, just observed it with athletes. * Polarized Model was originally based on three zones (low Z1 before LT1, middle, and over LT2). Spending 80% on Z1, and 20% over LT2 * 25 years later he believes low stress zone and high stress zone. So 80% in Z1 and 20% in both z2/3 (his model, not actual power zones) * Hate to say it but elite athletes train a lot. No ways to bypass it. * Sustainable training plan is the most effective * Put ego aside. If it’s an easy day GO EASY. Seiler witnesses it all the time on group rides and Zwift. * Data shows Polarized training is effective starting at 6-7 hours a week of training * Most common problem with average age groupers is they train too hard / overtrain * If you’re truly tired, take a off day. * Pyramidal training is just as effective, as it’s deemed in the high stress zone. Lot of the times. A polarized power workout is similar in heart rate as a pyramidal workout. * Periodization can occur with polarized, race pace workouts. Linear progression. Ex. If I’m targeted a 5 min climb in a Zwift race at 6.0 watt/kg maybe start with 1 minute intervals, 2,3,4.etc. * Low stress workouts (recover in 24 hours) * High stress workouts (recovery takes longer) * HR is meh, however Seiler is currently studying breathing metrics

[@TadeuszPiszel]

Nice summary. I just don't quite get your "Ex. If I’m targeted a 5 min climb in a Zwift race at 6.0 watt/kg maybe start with 1 minute intervals, 2,3,4.etc." Can you explain / expand on it? Cheers

[@HarryTzianakisTheGodOfSpeed]

Bro it's all bulshit they don't know squat. I know the best method.

[@jitzelubolund]

@@TadeuszPiszel I think he means you should start with 1min,2,3,4 @ desired power in training to achieve 5min@ same power output

[@alanlowe1362]

@@jitzelubolund Correct! I may have interpreted it wrong but that’s what I gathered when he discussed race specific training.

[@JasonDBike]

I don't understand one thing. Should you do the 80/20 per day? Can I do 20% intensity every day? (like only smash the hills) Or in summary for a week, and there should be a few long easy days, with one HARD day? Let's say 3 days easy each 3hrs = 9hrs, so I need roughly 1,5 hrs hard efforts on one day followed by 2 days off?

[@gfsdgfabfsdafjsavbdfs1253]

100% of my rides to the Biergarten are in Z1 and Z2. I'm almost perfect.

[@regnismada4936]

What about rides home? 😂

[@nugginusslover476]

​@@regnismada4936alcohol increases heart rate temporarily, so the rides back are all Z5 blocks with Z1 "laying in the ditch" blocks in between

[@richardvaughn168]

"Intensity Discipline" - great term. "your easy rides are too hard and your hard rides are too easy" was the old saying.

[@ashleyhouse9690]

I'm 66 years old. I don't race but I am a serious recreational cyclist and I am currently training for an event called La Marmotte in the French Alps in July which I have completed twice previously some years ago. This year I have been training using a polarized model having followed a lot of Dr Seiler's advice. I must say that I am probably in the best shape I have been for years and I put a lot of that down to polarized training enabling me to recover better and train really hard maybe twice a week. I guess I'm lucky being retired I can ride on average up to 20 hours hours per week so I can accommodate the PT model easily. Your videos have really helped me as well Dylan especially encouraging me to start weight training. Just to add, I bought a power meter for the first time this year and that has really contributed to my ability to judge and control my training sessions, both hard and easy. One thing it has really brought home to me is it's amazing how easy it is to go too hard.

[@ronbell7920]

ain't that the truth!

[@fernandojimenez503]

Good luck for La Marmotte. I know what a beastly ride that is.

[@paddydunne774]

Good man yourself! Thé Marmotte is a beast. I’m a bit of young’un at 60 but I’ve always found I responded better to training at lower Zones and then doing some hideous Intervals once or twice a week. Power is key to getting the most out of ourselves as time goes on. I still do 80 hours a week on the farm. Which I think actually helps for the type of endurance races I still compete in. A lot of racers seem to suffer with palsy(?) type problems post race. Hands/neck other joint immobility. When you’ve spent fifty years slinging a shovel or hand digging post holes, tying off high tensile wire. You have strength and dexterity built in. Sure I don’t get the recovery time. But I’ve always found when I’m on it, I’m on it. You learn that it’s better to taper going into an event, than cramming in those extra sessions late on. Good luck with La Marmotte 👍☘️

[@tomkunich9401]

Well, at 78, I am not terribly slow, but doing almost exclusively slow rides, I have gained enough fitness to climb anything, The problem is that I no longer have any speed and it doesn't look like I will be gaining any.

[@Asaya911]

I made it too the Marmotte 😅

[@stephenbetley9596]

As an aside I remember reading Bernaud Hinault's training book in the late 80s where he suggested reducing the chainring sizes as a way of lowering the intensity of rides, using as low as a 48 in winter. Of course no power meters then on road bikes and the racing season was very different to now. The principle stands that what we call polarized training was very much the standard philosophy in those days. Power meters & modern ex. physiology have allowed us to redefine and refine this.

[@leavealone5247]

Been learning from Dylan for 2 years . Received a 33rd finished tulsa tough best so far. Keep the I Content coming . I appreciate you

[@ellieexplorestheworld4227]

I’m not sure finishing 33rd is a good review for Dylan.

[@MasterAssassin123]

Dylan and dr. Seiler together in a video? BHD too? This is going to be great!

[@HarryTzianakisTheGodOfSpeed]

The guy is a joke

[@JTMarlin8]

@@HarryTzianakisTheGodOfSpeed Like him or not, at least he's a somebody. Unlike Harry Tzianskis, who's a nobody.

[@HarryTzianakisTheGodOfSpeed]

@@JTMarlin8 somebody that does not do the research on their own sacrificing their own body to learn. Is not a scientist. I am a sports scientist. He only looks at others for information. He has no idea of his own. You are the one that is irrelevant in athletics. I on the other hand. Have been in full blown athlete my whole life. And totally understand athletics. My knowledge as an athlete has allowed me to understand cycling more than the a racer and average cyclist. I have been doing experiments for over 20 years . If I don't know what I'm talking about then nobody does. Especially someone like him.

[@JTMarlin8]

@@HarryTzianakisTheGodOfSpeed Seiler was able to hold 300 watts for 2 hours when testing his TTE just a year or two ago. Any response to that?

[@HarryTzianakisTheGodOfSpeed]

@@JTMarlin8 Not bad 👍 still didn't learn anything from it.

[@ΘάνατοςΧορτοφάγος]

I like the polarized approach. Before i was doing a lot of sweet spot, could not sustain that very long term. Keeping it simple, easy workouts easy, hard workouts hard 👌

[@cyclehavenbanks9851]

Trainer road? 😏

[@wolfgray6932]

DJ has the most relevant cycling focused videos and tutorial I have seen so far. Thanks for sharing.

[@arnoldfreemanchanmusic6495]

Riding hard was making me sick, giving me knee problems, and making me drained mentally and physically. As a result I was off the bike alot more. Now I ride at a sustainable pace on longer rides. Instead of a 2.5 hour I do a 3 hour with a very long and slow cool down at the end...

[@JamEZmusic86]

Cool-down? Wait….. what? Should I be doing this? I’m smashing the last 5 mins of an hour long ride at maximum effort lol

[@arnoldfreemanchanmusic6495]

@@JamEZmusic86 try it! I try to get atleast a 15 min slow slow ride clow down. Then even cold plunge of I can. Depends on your age i guess too...

[@ktakashismith]

Great video, love how open Dr. Seiler is to questioning his own understanding of the subject. I love that line that he said about "I guess I invented the term 'polarized training', and I've been doing research ever since to figure out what that term means". I've had such a better experience with cycling training this year, trying my best to adapt this training philosophy into a wildly variable training schedule where sometimes I have 6 hours in a week, and others I can get up to 12 hours. As the weather has gotten better, I've found myself doing one or two hard rides a week, between 1-2 hours each, with the goal of getting 20-35 minutes of time above threshold. Short rides, I'll do shorter anaerobic efforts, longer rides I'll try to do 3x8 or 5x5 VO2 intervals. Everything else is endurance, often times indoors while studying. I've found that going more polarized has really helped to manage the sympathetic stress, like I don't feel like I'm cratering and burning out. It's more tantalizing to get on the bike to see what I can achieve in that one or two intense rides each week, as opposed to just clipping in and saying "okay, time to ride the pain train again". Managing fatigue also helps me be less of a grumpy a--hole all the time, so that's another benefit of polarized training.

[@samlunger8777]

Is it acceptable to do most of your high intensity efforts in one discipline (running), and more of your low intensity work in another (cycling), if you are a multi sport athlete? I am fascinated by your videos! I find the content to be very informative, and factual. An often uncommon combination on KZbin. Thanks for sharing your knowledge and passion.

[@aethylwulfeiii6502]

No! Make your hard days split days and make the hard parts for both a little shorter than a single sport athlete would. make them both have some hard work in them. I only do this two times a week and space them out as much as I can. Like AM cycling intervals or Zwift race. Then pm track workout.

[@samlunger8777]

@@aethylwulfeiii6502 Brilliant! Thanks!

[@donwinston]

Awesome video. I've resisted polarized training ever since I've become aware of it because I only ride 10 hours a week. But he says it will still work for a 5 to 10 hour week. Maybe I'll enjoy my rides even more now if I take it easy more often.

[@markbentley4343]

I find that any more than 2-2.5hrs a week of intensity is too much anyway

[@cphilipbrown]

Based on personal experience, 10 hours per week of training is still ample time to use the principles that Dr. Seiler is talking about here.

[@AB-fh9zh]

That is definitely enough time for this approach (or for doing way too much intensity). And you hit a good point; knowing that a training ride no longer has to mean suffering can really help the enjoyment and at the same time give more motivation for those rides that do need to be hard.

[@ronb9901]

That’s 8 hrs of enjoyment on the bike and 2 getting down to business! Sounds perfect to me!

[@aethylwulfeiii6502]

I ride a little under 20 hours a week. I do two days of speed work a week.

[@drapetomaniack]

🚨One thing that many get wrong (I know I did initially) is that Dr. Sieler's percentage are *NOT* TIME IN ZONE.. the percentages are in percent of workouts where goal is z1 or 3... example: 4 workouts where the goal is endurance and one where you do higher intensity interval training... again these are NOT time in zone percentages! Dr Sieler estimate time in zone likely closer to 90-95% endurance.

[@gregorymartino4561]

This is by far one of your best videos. it is true most train too hard and turn a training ride into some half ass bike race. I have seen world class runners out training and if they come to a hill; they walk. most of the top cross country skiers that I have skied with almost never go hard. Anyway, thank you for your great advice in all your videos.

[@infinati]

Key takeaway for me: I own several businesses , have a wife and young kid, do resistance training twice a week, and I get out on the bike 3 times a week. Apparently, despite what other cycling channels present, hammering it on those rides is fine. And this coming from the guy who came up with polarized training. Thanks Dylan for the great content!

[@benmiller388]

Now I want the counter vid where BHD Q&A's Trainer Road. #TRUTH

[@BFinesilver2]

A two zone model is logic.The point is that to be able to do your intensity training at high intensity and improve, you need to feel fresh enough to do it. The mistaje many people make is to do endurance to hard. Ideal is low Z2. If you are exoerienced and not chasing your ego, you can feel what intensity and duration you should be doing.

[@markbentley4343]

Exactly. The first lactate turning point (LT1) for most amateurs is at or near the bottom of Z2. It does not denote the top of Z2. For many beginners and semi-fit people, LT1 will be in zone 1

[@OccamsSaw]

It would be great if endurance physiology scholars like Stephen Seiler and Iñigo San-Millán could emphasize the non-blood lactate testing methods they use to judge below-LT1 or "Z1" training. Dylan asked him straight up "what intensity should I be riding at, how long, etc." to effectively do low intensity training. Seiler basically responded 'amateurs accidentally end up training beyond their threshold' while professionals "put their ego aside." It's a helpful adage to help athletes focus on not pushing too hard, but it's not very helpful for determining where "right-below LT1" training should be as a HR %, power %, or breathing intensity. I've never heard one of these scholars share the typical HR and power zones for different levels of athletes when they are riding in the optimal "Z1" or "right below LT1" zone. Is that info you if they are your coach? Is that like asking a magician for their tricks? Seiler and others don't provide those details, but I think it would be a massive help to all the amateur athletes pushing themselves way too hard in their training, burning way more sugar than fat so-to-speak, and ultimately missing out on the massive Z1 gains to mitochondria. In a recent podcast with Peter Attia, San-Millan basically said that the optimal aerobic training zone is right below LT1, and he defined it (outside of a particular blood lactate level) as a training intensity where you are breathing easily or even moderately, but you could still carry on a conversation, without any major pauses in your speech for breathing, for the entire duration of the right-below LT1 effort. While helpful for those of us who lack access to lactate testing, that description can be a very difficult 'metric' to judge when training. LT1, as I understand it, is the lowest training intensity at which there is a sustained increase in blood lactate concentration above resting values, or the point where your body can no longer maintain equilibrium between lactate production and lactate clearance. Short of doing lactate testing to determine your LT1, is breathing intensity really the best alternative metric amateurs can use to train in Z1? This video was great for emphasizing how much time should be spent in Z1, but I think amateur athletes still need more guidance on just how hard (or how easily, really) to push to effectively train in Z1. Sorry for the essay... Thank you Dylan, as always, for the awesome and informative video!

[@danielakerman8241]

I think one of the reasons they avoid being more specific is that LT1 can vary significantly between individuals, or even the same individual at different cycles or stages of fitness. Using an “average” would therefore be less useful or even counterproductive because many people can easily lie outside that average range. What I find interesting is that power zones are closely associated with LT zones, yet were barely mentioned as a “guide-post.” However, other sources I’ve seen typically peg the low intensity at a Z2 intensity or lower. Anything in Z4 (FTP) and above would be a hard intensity. Z3 seems to be that “no man’s land.”

[@scooterc2006]

it would be impossible to attach a HR zone for the zones you want. That is because max HR and your zones are too individual. For instance, My max Hr is about 165 at age 60. My wife is 190. We have both had lactate step tests. Her zones from a HR perspective are obviously higher than mine. In terms of the bell curve for HRs by age, hers is way out on the right. Mine is pretty much in the middle.

[@danielakerman8241]

I’ve seen in various other sources, including TrainerRoad, that LT1 roughly corresponds with 75-80% of FTP, so on the low end of Zone 3 if using power zones. LT2 corresponds roughly with FTP. So in polarized training, you would avoid any efforts from “sweet spot” (upper half of your zone 3 in power zones) to FTP.

[@scooterc2006]

@@danielakerman8241 Depends. 80/20 is not written in stone. In the middle of race season, it is usually closer to 70/30 rather than 80/20 but with fewer overall hrs in weekly work. In base training season, the national rowing team goes to 85-90/10-15.. I think the impact of Seiler is to keep athletes out of threshold over training and to push volume to over LT2 and under LT1. But you can still do some threshold training. I have heard Seiler even say that if you are a marathoner, your 20% will include more threshold training than if you are a 5k racer as the race is done largely near or just sub threshold

[@Dandelion-32]

Inigo has said that at z2, you have minimal heart rate drift. So if you are working at the same intensity for an hour (after warm up) and your heart rate goes up by 10, you are likely above zone 2. Another thing is that, according to some, your heart rate zones vary from day to day depending on your fatigue and restitution. Look up Joel Jamieson and Morpheus training for info on this.

[@erwanlorenzoddizon5781]

I used to get sore after 4-5hr rides, since I started with Z2-Z3 riding keeping my HR at 140-155bpm, I have felt better after long rides no more sore legs and I noticed increased endurance and power.

[@robertm1552]

Gold. Those that recognize this will understand it. Thanks for sharing

[@Cookefan59]

Awe man! That was way too short a video! Excellent questions and thought provoking answers. Much respect to both and thanks for going the extra mile to bring this great man onto your channel. Maybe a Part 2 and 3?

[@jesuscarrasco3341]

Love a guy who knows that recovery days can be used for real life stuff when you're not a pro rider, Paying bills, coaching kid's soccer league, etc.

[@Opethjunky613]

This video is what I've been trying to move to over the last couple months. I've been doing long and lows on my ebike 2 days out of the week where I just spin for 3 or 4 hours. Adding an ebike to the stable just for low intensity days has really helped my over all endurance and it seems like every time I get out on my XC bike for a ride I shatter my PRs.

[@dascally6075]

My wife driver side wiper stopped working this morning. I confirmed the fault. Watched this video and bought the part straight away. Cheers!

[@Avianthro]

At the 15:00 mark, listen to what Dr. Seiler says. Now, ask yourself: "Why do we do "recovery" sessions?" Now then, aren't recovery sessions what comprise the 80% easy work that we are told to do under polarized training? I'm beginning to wonder here: Is polarized training just another way of conceptualizing-describing something we all should have long known...that we should make sure we are fully recovered before any training session, and by training session, I mean a session in which we overload, do an I X T "dose" higher than we've done before/higher than our running average? Then perhaps we can also say that doing recovery sessions, since they have no proven value toward helping us recover, is strictly a recreational activity, just taking some time to bike/run in a relaxed, enjoy-the-scenery and feeling of moving efficiently under your own power, and that this is actually an optional activity for the purpose of performance improvement progress? Furthermore, since a there's always the risk of a recovery session going "out of control", becoming an excessive dose that actually slows our recovery, maybe it's best to stay on the sofa in the times when you are recovering, letting your body get ready for a next training session? Is it correct to say: The key to performance progress is getting your doses right and making sure you recover between them, and that's also the essence of the 80-20 concept?

[@kyleellsworth6440]

Watching this was such a good use of my time and I am fairly certain I will watch it again. Thanks to both of you!

[@derx6666]

Absolutely golden. Thanks for the video and talking with Dr. Seiler, Dylan!

[@Aeronwor]

"Smash it and hope for the best" is my main takeaway from this, even though the rest was really interesting. With 3 small children I am lucky to get 4 hours on the bike in one lump about once a month, then I want to make teh most of it and have fun. Zone 2 training is not fun.

[@ryancompton7598]

I think structured training on 4 hours a week is still productive

[@ktakashismith]

@@ryancompton7598 But our dude is talking about 4 hours a month. At once. Definitely a case to be made for absolutely thrashing it and maximizing enjoyment in that case.

[@ryancompton7598]

@@ktakashismith ah got it. Yeah that's rough. Kids are important though haha

[@joynthis]

I ride exclusively in Z1, and I am super recovered all the time. Try it.

[@77hodag]

Great interview - Dr. Seiler is at the top of the field of exercise science. I’ve personally noticed great results by increasing volume - but I’m retired & have the luxury of time. Volume is my secret weapon - you can get really strong with lots of low-intensity riding, but we’re talking 300 mi/wk.

[@stephent2243]

I agree. I upped volume but at that easy intensity. Turned up to a crit without doing any intervals and I felt as good as ever.

[@olenowakdalner9592]

A new high in your row of already great videos Dylan!!! Thank you for taking the time and energy to produce actual coherent content and not just random Instagram clips

[@michaelkossivas]

Very informative; great viedo! So much wisdom was shared in this one. Thank you.

[@philiphookham8135]

Great video, it was a kick up the backside for me ! I do "easy rides" right up to the moment that someone overtakes me or there's a hill or a tail wind where I could get a PB. My polarized training ends up being 80% hard and 20% exhausted. OK, I get the message !

[@JasonDBike]

Same here. I haven't got faster or been able to cycle further since years.

[@geoffreyfaltot1006]

The difference between a wise athlete and everybody else: Knowing when enough is enough. Was ground breaking when I finally cracked and listened to the elders. To sum up their advice: 80/20 rule. 20% of the riding should be focused and targeted at certain zones and intervals and all else is rest and recovery. All those young bucks out there slinging their wheels, sprinting, and riding 4+hours hammering all the way. For what? I learned it was in vain. Same thing as quality vs quantity. Being smart. When training becomes "hard" or "not fun" or mentally taxing - the mind body connection is lost. Train with a plan. Just like in strength training. Always leave with a little left in the tank. Respecting rest. The quality of intervals and intensity is KEY. Hitting the targeted interval times is more important than doing 1 last one that you can't complete. When I started to follow the wise, old riders of years past - it was game changing. They know what's up.

[@NorthSeaWisdom]

An important video, well done. It’s important to remember that high volume low intensity work has its limits and if not cycled or blocked while lead to burnout and bad form.

[@jasonhanson6563]

This makes a lot of sense, I used to injure myself constantly by hitting the gym/ trail/ road HARD IN THE PAINT. Now I go more often, for less time and less weight, with better results.

[@chrisko6439]

When I was in my twenties, I could ride only twice a week, because I went too hard every time. Now, 20 years later, after no "serious" training for ~10 years, I don't. And I've become faster than I was 20 years ago.

[@jjwa5410]

Why did you ride in paint? You mean pain?

[@desertfox2540]

@@jjwa5410 it’s a basketball analogy

[@alankislowitz9590]

What is your age?

[@chuckyfox9284]

When you say better results with less weight in the gym, what exactly do you mean? More strength or more Muscle?

[@clas683]

For a non pro the main issue is to find the hours needed. I manage about 10h/week in total including an hour of strength training and 1-2h of running. I always try getting a 4h low intensity (65% of FTP) weekend ride and the rest is a mix of intervals, tempo and the weekly hard groupride if there is no race that week. Wish I had more time for training and I work too close to home for the bike commute to add anything.

[@mc8]

Have you tried taking the long way home?

[@GMoneyLove]

Great video! I've always had an interest in this training perspective since I read an article with Dave Scott, the triathlete, back in the 90s. Even then he said that athletes trained too much in the middle and not enough at the low end if they were endurance athletes. In rowing, which I am more familiar with as a coach, I know how much "base work" is important and how too often people are quick to do lots of mid-intensity or high-intensity training. It often leads to injury, burnout, and just a lack of results... especially if the goal is to develop the athlete over time, and not simply go for the quick medals.

[@alif.6613]

Ha, 11:24 team quick step riding up my street in Athelstone, Adelaide.. Maryvale rd onto Montague rd during the TDU ☺️

[@Magnulus76]

This is the way I train for cardiovascular and metabolic health. I actually spend alot of time in Zone 1, not Zone 2, with an air walker. It's the best for burning fat, provided you have alot of time on your hands. One a week I do a brief interval session of some kind, like sprinting, pushing a sled, or battle ropes. But most of the time is easy.

[@ulrikmortensen9426]

Imo your most valuable video 🤗🤗🤗 Deserves widespread attention 👍👍

[@curtishobbs8239]

Such a great interview, thanks Dylan!

[@juliancediel7107]

Really great interview..congratulations

[@alex.pozgaj]

Thank you for great videos you keep producing for years already! I must say though, that despite your interview partners being highly competent, as far as the video presentation skills goes, none of them come anywhere near you. If I might suggest, a summary, in your words, and at your talking speed, at the end of every such interview video would be hugely appreciated. 😁

[@tomdebevoise]

On Sunday I go out with a group that includes some riders that are professional racers. We generally do about 50-60 miles with up to 4K elevation. Those guys are usually in the back and they almost never race to the top of the hills. Now I know why.

[@rcs2003]

Hahah

[@davidgonzalez2]

makes sense!

[@alexanderpolta]

This is why most people should be running 11-42t mtb cassettes on their road bikes. No joke. That's the only way to Z2 up the hills.

[@ronetele13]

Yah, we have some serious steepness around here (Santa Cruz, CA) & really I don’t think there is anyway for most of us normal humans to be ascending at even 4mph in Zone 2. My low gear is 36x30. So not a 42, but depends on the front ring, right.

[@bboystretch7788]

I keep it simple. I work on high power/intensity repeats in varying durations from 30 seconds, 90 seconds, 4 min, 8 min. I just pay attention to the recovery time duration between the repeats - lengthening or shortening it.

[@Pablo_Coach]

Do You realize periodization training in micro macro and mesocycles?

[@mcorbett01]

Thais video is fantastically helpful. Thank you.

[@ChrisCorless]

Great video, you have a great channel and appreciate the effort you put into it. This interview and the Silca one has been a great addition. I've learned a lot and look forward to learning more.

[@comtruise9779]

I don't know why I worry about a sudden onslaught of super fit beast thanks to people like Dr. Seiler and Dylan showing the science of polarized training when maybe 2 percent of athletes have the discipline to do what they say!

[@seanregehr4921]

Although I am not a cyclist, I can sum this "polarization" technique up in a simple to digest manner. In essence the body much reach and breach its fatigue boundary prior to any gains being achievable. This applies to all aspects of the body, be it cardiovascular, muscle or even mentally, etc. Even if only able to train a little or few hours per week, begin with going easy to the point of reaching and breaching the fatigue boundary. At this point you can either go heavy or continue easy. If limited go heavy, else pick and choose. By first hitting the fatigue boundary your body will be forced into actual gains versus simply expending your energy reserves. One can also mix up heavy with easy, such that what would normally be a rest period is replaced with easy in the case of cardiovascular and/or endurance training. Your heavy may not feel quite as heavy as going from fresh but do not let that fool you. The other major benefit from this type of training is that your body becomes more accustomed to reaching and breaching past that fatigue boundary. Anyone who competes in any sport will understand the importance of going past fatigue, especially when competing in high level sporting events. Additionally this conditions the mental aspect of competition to embrace the fatigue and embrace it while the competition is dreading it.

[@donparsons1237]

Thanks for sharing purhaps this sums it up. If We choose too ride from sun up to sun down a person needs too go the distance. Max out along the way you'll struggle too make to the end of the day. If We want too go """our""" distance its much much easier too do it at """our""" pace... dont forget,,, sun up too sun down,,, and the same distance the next day for the full 26 days with 4 days off that month. To go the distance requires """our""" steady pace all day long... Can you ride everyday for the rest of your life without getting burned out... That's how I see it... If there is some energy in the tank at the end of the day and your body gives you the ok too burn off some extra """leaving""" enough energy in the tank too get going the next sun up,,, We will reap the rewards of another full day,,, day after day for ones entire life time... Yes/ No

[@marcus_velo_9970]

very interesting .... what I find fascinating is the role 'fatigue' and the management of it has in terms of being able to front up to sessions as fresh (ish) as possible to offer the most training benefit. essentially polarized is acknowledging the possible stress gains vs the fatigue overhang from sessions and their impact over time on training outcomes. a longer view. and in many ways similar to what happens in a long race i.e. management of energy/efforts to be the freshest when it counts.

[@matscykel]

Thanks Dylan and Dr Stephen! Great video ⭐️ ⭐️ ⭐️ ⭐️ ⭐️

[@joyridaz]

I’m a marathoner getting into triathlon…. Should I be thinking about polarized training accross all three disciplines prorated by time? I know 80ish percent of my runs are easy…. 20% are intense…. But now mixing in riding and swimming has blown my mind… Grt vid!

[@kristiankrpan937]

Yes, it's the the best aproach in all endurance sports

[@davidmyers9581]

@@kristiankrpan937 : agreed, I used to teach swimming, and spend a massive amount of time in the water, You wouldn't think that it would make the swim feel easier ... but it did. Now I do all the disciplines at a slow easy pace, concentrating on maintaining good technique, breathing etc. Its sound counterintuitive, any maybe it is only psychological, but everything certainly feels easier ! Of course I throw in weekly super high intensity stuff, and semi regular 'threshold' work, but 'part pace' is just such fun (particulary when running or out on the bike with friends)

[@TheLuckMax]

Awesome video, Dylan! Thanks.

[@AyahuascaSage]

I've been doing TrainerRoad's medium volume plans plus some additional outdoor workouts, but I've found that their prescribed 3-4 days of high intensity per week is just untenable for me. It makes me start to hate riding and I've found myself getting irritable constantly. On the advice of Dylan and others, I've been cutting my hard days back to 2 or 3/week max, and doing a lot more endurance riding. It's fun, I'm feeling less drained, and I get to explore the great outdoors more instead of suffering on a trainer. I still love TR and will keep using it, just going to do more polarized training!

[@ITsupportian]

Same exact experience here. Been loving cycling doing low intensity, and I have broken my plateau

[@mattk8810]

Their high intensity sessions are really short.

[@HarryTzianakisTheGodOfSpeed]

Trainer road is nothing but a bunch of nerds talking about their hair and answer questions reading off of a monitor. They don't have any experience on training to give answers according to their experiences. I on the other hand have done excessive experimenting and have come up with the best training of today's time. And this is why I am called the God of speed

[@MrHockaluger]

Try their mid volume polarized plan. This will give you 2 intensity days(V02/threshold) and 2 endurance days. So you get the 2 hard days and then you can ride their 2 endurance days indoors or just go outside and potentially ride more.

[@onlyfoolriding8223]

You & thousands of other people. People are waking up to the fact that they are probably over-testing, and over training with TR. I switched to their polarized plans and feel a lot better.

[@trainingcyclist]

Omg you are back :)

[@morganhaynes6125]

An interesting conversation would be talking about disseminating sports watch data about "Training Readiness" "Recovery Time", etc for the regular world endurance athlete (like myself).

[@jolyzara]

Polarization has been around since the 1950s with the hard-easy training model. When you train hard you need to recover just as hard, it is a big part of the equation. Biggest take away: can’t get away from the volume demands. Keep easy days easy, stick to the goal of the day.

[@psnSupergrobi10]

Last thing he mentioned is super interesting. I recently read a book about breathing and I was surprised how important breathing can be. Would love to hear more about that!

[@d0neall_]

What book was that?

[@NickSmith-hv9zi]

Lol.. don't stop breathing. There you go. If you do, you will find very soon why is so important.

[@psnSupergrobi10]

@@d0neall_ Breath by James Nestor. Read it if you find the time! You won't regret it

[@dickieblench5001]

I'm practicing nose breathing below LT1. On the trainer close your eyes and you go into a meditation state

[@nelsonhibbert5267]

I tried the no breathing approach once, and I died and was reincarnated as a monkey sphincter. I wouldn't recommend this.

[@glenspringle7337]

A couple years ago, GCN came out with a video on Uphill Hour Challenge. How does and hour of Hill Climbing compare to Intervals. I just did an Uphill Hour session last week. I found I could consistently maintain a heart rate climbing hills by adjusting my effort/gear. I didn't have to watch a timer to "Start the Next Interval" and my heart rate was consistent through out as opposed to peaking and recovering. BTW I have lots of hills and mountains around my place.

[@flyingnorseman]

Im 50. Been riding MTBs for 25 years. I live in SE US where summer temps are above 90 and very humid. For past 6 or so years Ive made a point to stay in the 70 - 80 % range pretty much any day above 90 degrees. I will mix in a few 90% intervals per ride on short climbs but no balz out riding. My body just cant handle anything above that for more than a few minutes at a time in this heat.

[@JacobSkriver]

I can definitely see the logic behind polarized training, have always been that guy you're describing who'll attack every climb and trying to out sprint everyone I'll meet. But how do you determine Z1 and Z2? How do they correlate with Garmin's 6 heart rate zones?

[@royvandijk7119]

The same discussion is also very relevant in muscle building right now. Of course, lots of different variables, but a big group of science based coaches are also saying that it is better to limit yourself to a rate of perceived excertion of 8, rather than going for broke every time (wich has been the norm for a very long time in muscle building). Recovery is going to be much better stopping at an RPE of 8 (or even 7 or 6), thus making it more sustainable than going all out. Pretty cool how this also applies for cycling. For cycling I aim for an RPE of 4-6 for long rides and it works out pretty well.

[@JJBpilot]

Need to see what the good Dr. has to say about different interval protocols for Cycling and running (shorter triathlons) 30/30, 4x4 or what??? Many coaches say it doesn't matter too much.... curious

[@chrisbaum998]

Great Video Dylan! Awesome topic

[@henkmogillo7352]

Where I live terrain is constant up and down, no mountains but not much flat, really hard to gauge effort, I always go out for a easy ride but is not that easy.

[@levelupcycling2622]

This was just great.... Johnson & Seiler on a sport's physiology video is as good as watching the new Obi-Wan episodes👌🏼💯 These interviews are pure gold. Thank you very much for this efforts Dylan. 👏🏼👏🏼👏🏼

[@JJBpilot]

As to his thoughts on studying breathing... years ago John Douillard's book Mind, Body, and Sport pushed nasal breathing during exercise, and talks about entering "the zone," and says some athletes were able to do race pace at 30+ breaths per minute, or do the same pace at 13-15 (as I recall) I tried for months, never got there. Always wondered why that hadn't been researched more, actually. Maybe because it doesn't work???

[@rob5521]

This year I switched from long distance zone 2/1 rides ( which I’ve been doing for years [ been riding for 35 years ] to a lot more HIT sessions. I’ll keep it short but usually finish in top 10 percent in my club races . I’m not even making top half and have far more injuries this year than usual ( muscle from over loading ). But most of ride mates swear by HIT training and have results to show .

[@messi9991]

Are your mates younger than you? The older you get, the more you lose the top end, but the diesel engine can keep running.

[@QCode11]

Thank you and Dr Seiler for this video and info!!

[@lterra72]

Nailed it! Start out steady easy, drilling it bc you feel good deep into the ride. Discipline is key 👌🏻

[@crb0n181]

Now this is a great video

[@samuelfahrenholtz7580]

Really excellent interview with a thoughtful, experienced, and evidence-seeking researcher.

[@scuti7073]

Takeaways: get a ton of lower intensity. Requires a lot of discipline. Put ego aside. Both threshold and super hard efforts activate the stress response and are effective for performance gains

[@michaelstoecker4178]

Very interesting interview - thanks. Coincidentally, I've found myself riding in my Z2 (avg for the ride) for most of my weekly sessions (say, 4 of 6 days). The other ride sessions are generally VO2 workouts using hill repeats (90 - 120 sec climbs). I've been thinking about adding over/under and sweet spot sessions, but at 64 yrs of age, those sessions are hard to recover from, though I'll still try to add these types of workouts to my 20% at intensity (polarized distribution) as the summer unfolds. Ride well at Unbound!

[@onlyfoolriding8223]

You know, Kudos to TrainerRoad for finding a beautiful marketing angle - and that is SWEET SPOT for the time crunched athlete. Pretty much built that business. Pretty brilliant. I know I bought into it , and I did see improvement, but I'm loving polarized. So much more refreshed. Less burnt out. Far more sustainable.

[@XX-is7ps]

TrainerRoad did not invent/introduce the sweetspot training paradigm. It was pushed by CTS among others for manny years prior. And if you listen to this video, Dr Seiler himself accepts that focusing on higher intensity (such as sweetspot) may be perfectly appropriate for time crunched athletes. It’s popular to bash in TrainerRoad all of a sudden, but most of the criticism is misplaced.

[@4SeasonCycling]

Great content, knowledge is everything, always love to learn the science behind what makes it all better!

[@mycoachdave]

Great interview! Thanks for putting this together!

[@piteiracorp]

always happy listening Seiler, getting the popcorn!

[@TheAverageChannel]

Wow! Another great groundbreaking video! Thank you so much for this content Dylan!

[@RabidMortal1]

Super insightful but I'm probably more confused than before too LOL. Like what exactly is "low intensity" vs "high" and how do we measure it practically? Moreover, what is the distinction between "threshold" vs "high intensity"? I feel like EVERY discussion on training needs to lay out its terminology up front (and make clear how plastic some of these terms can be).

[@mrfocus22]

I think Dylan goes over this in his "how to get faster in X hours a week". Basically, a few short interval trainings during the week and two pretty long rides at about 65% of FTP during the weekend, when most non-athletes have more free time. But I'd highly recommend you watch the video yourself.

[@chesterules]

This video was tricky since it was using a 3 zone system that most cyclists are not familiar with (personally I am familiar with the 5+ zone system). Somewhere along the line I got ingrained in my brain that zone 1 is junk miles, unless it's a recovery ride. I also read last year that recovery rides (rides easier than zone 2) should be done *4 hours* after a hard ride, *not* the next day. This year I've decided to skip zone 1 rides. Still, I wonder: is a 4 hour long ride at high zone 1 beneficial? Or will it have minimal benefit? I'm still trying to figure out how easy is too easy and how hard is too hard for these 4+ hour long rides I'm incorporating once a week.

[@tomalbert3299]

Great work Dylan! I was hoping that you would get Steven Seiler to the microphone.

[@ellisandrews440]

Dylan your videos are always educational and well presented. Thanks

[@TheGentilea]

Thank you Dylan and Stephen! So thankful for what you both do in general and this is one of your best!

[@williamm3542]

Dylan, I've enjoyed all of your videos. The ideal mix of science and sports. Keep up the good work !

[@R.S.407]

Thanks Dylan for making and posting this helpful video, i have always thought after watching a few of Dr Sealer's interviews he has a great way of coming across and being understood.

[@ernestonuevo9074]

Just EXCELLENT LECTURE! Thanks DJ!

[@gtkona1608]

Norwegian national nordic ski coach described polarized training to me in 1988.

[@rideharder7554]

Great to hear Stephen use the figure 3-4 hours p/w as time-crunched where there would be little benefit in z2 training. I hear so many people say I only have 8-10 hours to train so no point in doing z2 which I have long disagreed with

[@cphilipbrown]

This was great. So…when’s the next one?

[@mrT-gx5bq]

Great Interview :)

[@ulrichz4099]

Can you comment on base, build and specialize phases? How would you structure your training? It seems like we are talking about polarised training, but then there is also the phases? How do the two fit together?

[@craigthomasutube]

Base has less intensity sessions to begin with, building up from 1 to two, but no more than steady state zone 4 (5 zone model). Also the length to time in the higher intensity days are not as long. The build get’s progressively longer intensity sessions in z4 threshold, then starts to build in 1 session of a V02max z5, 3x4min etc. as well as steady states up to 25min.

[@lunnstriathlon7686]

Mega video lovely it …. Keep the good video coming your smashing then recently love all your content, educational without being to nerdy and confusing

[@IvanKoch]

was missing this videos! way to go Dylan!

[@MilesCobbett]

I trained 400 miles a week in Santa Cruz CA and only rode at racing pace was 2-5 percent of my rides. I had read the book about Long Slow Distance Training by Dr Van Akins

[@gregmorrison7320]

I've been following my interpretation of polarized/pyramidal training for a number of years now. However this year after a few months of doing a bit too much intensity too often (so deviating from polarized somewhat) I needed a rest so I stepped back into just doing the low intensity stuff for a couple of months but this time I really knocked it back by picking my course so as not to drift up in intensity due to the terrain, which has always been a bit of an issue. After 2 months of this I started to add some intensity towards the end of my longer rides, 2x a week either 3hours low then Z3 at the end or 5 hours low then Z3, I did this on some inclines on the way home that were trying to push my heartrate up anyway and also some flat intervals. What I found was after really working on staying in Z1 for hours for a few months, my Z3 heart rate was able to go much higher without the lactate getting to the point of slowing me down, my lactate clearance has improved so much after the "strict" low intensity. Interval intensity used to be hard to maintain on a day set for intervals and I didn't really look forward to them, now I look forward to them at the end of my longer rides and find myself marveling at the intensity I can maintain with much more ease. Also I'm not doing as much intensity as I was and I feel better for it. I agree with the rest days as opposed to recovery rides and have followed that approach for years, easier to keep the enthusiasm up and also feel better for having days off rather than doing recovery rides.

[@Tsnor150]

How are you measuring your lactate levels ? "..my lactate clearance has improved.."

[@gregmorrison7320]

@@Tsnor150 I'm not measuring it but it is well known that when lactate levels get too high that the hydrogen ions increase causing soreness and thus a reduction in speed/performance. One of the benefits of increased mitochondria efficiency is the faster utilization of lactate for fuel, thus better clearance and a reduction of the soreness inducing hydrogen ions.

[@ChrisBrown-xf2ce]

@@gregmorrison7320 lactate diffuses into the blood transported to the liver recycled back to pyruvate to glucose via glucogenesis then stored as glycogen or used to maintain blood glucose homeostasis