SUMMARY
In this episode, Dr. Billy Sperlich and I discuss training intensity distributions and the use of wearables in endurance sports. He shares his background in exercise physiology and his interest in triathlon. Dr. Sperlich explains the challenges of defining training intensity distribution and the limitations of research in this area. He highlights the importance of individualization and regularly testing and adjusting training intensity zones. We define pyramidal training intensity distribution and the misconceptions and practical implications of polarized training.
Paper: The proportional distribution of training by elite endurance athletes at different intensities during different phases of the season - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10641476/
TAKEAWAYS
1) Choose a quantification method for training intensity and stick with it for consistent results.
2) Consider the impact of culture and mentality on sports performance, as different countries have different sporting traditions and values.
3) Use wearables to monitor training, but be aware of the limitations and choose the right technology for your training model.
4) Identify key elements in your training model and evaluate their effectiveness to make informed adjustments.
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Check out his latest research - https://www.researchgate.net/profile/Billy-Sperlich
Interested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com
OUTLINE
00:00 Introduction
01:28 Guest Introduction
02:25 Dr. Sperlich's Background and Interest in Exercise Physiology
03:25 Transition to Triathlon
04:43 Interest in Combining Different Disciplines
06:08 Interest in Nutrition and Heat Regulation
07:34 Involvement in High Altitude and Other Specialized Fields
08:32 German Training Science Tradition and High Volume Training
09:02 Early Interest in High Intensity Interval Training
10:30 Challenges and Misconceptions of High Intensity Interval Training
11:21 Research on High Intensity Interval Training in Children
12:16 Shift in Training Philosophy and Polarized Training
13:13 Calibrating Training Intensity Distribution
14:27 Comparison of Training Intensity Distributions
15:49 Definition of Training Intensity Zones
16:49 Different Intensity Clustering in Different Sports
18:12 Challenges in Defining Training Intensity Zones
19:42 Quantifying Training Intensity Distribution
20:39 Training Intensity Distribution in Endurance Sports
21:34 Differences in Training Volume in Different Sports
22:30 Challenges in Comparing Different Types of Exercises
23:23 Quantification Methods for Training Intensity
27:07 Impact of Culture and Mentality on Training Intensity
31:48 Importance of Training History in Defining Training Intensity
33:14 Training Intensity Distribution in Cross-Country Skiing
34:08 Variation in Training Intensity Distribution
35:29 Importance of Zone 1 Training for Runners
39:14 Polarized Training in Cross-Country Skiers
41:30 Shift in Training Intensity Distribution during Competition Phase
43:52 Limitations of Single Case Studies and Cross-Country Skiing Bias
46:14 Variability in Training Intensity Distribution
50:32 Importance of Considering Sport-Specific Training Intensity Distribution
53:00 Impact of Culture and Mentality on Training Intensity
59:05 Differences in the Repeat VO2 Max Study
59:33 Using Wearables to Inform Training
01:00:31 Choosing a Training Model
01:01:55 Types of Wearables for Training
01:03:23 The 24-Hour Training Approach
01:04:48 Measuring Sleep Quality with Wearables
01:05:44 Identifying Technology for Training
01:07:10 Key Elements for Successful Training
01:08:39 Considering Biological and Measurement Variability
01:09:38 Where to Find Dr. Sperlich