Coach Christian: Comparing Arguments on Polarized vs. Pyramidal Training for Optimal Results

FasCat Cycling Training Tips Podcast

Should you be doing pyramidal training only, pyramidal training only, or a mix of both? Which format is most effective? This is a controversial topic and one we’re going to dive deep into today in this episode of the FasCat Coaching podcast.

More specifically, there have been a few recent studies released, as well as debates happening, within the scientific community that we will dissect, followed by Coach Christian and myself sharing our thoughts and experience on the subject.

What we discuss:

- A recent study was done on the “Effects of 16 weeks of pyramidal and polarized training intensity distributions in well-trained endurance runners”. The study compares 4 different groups: 16 weeks of polarized, 16 weeks of pyramidal, 8 weeks of polarized then 8 weeks of pyramidal, and 8 weeks of pyramidal then 8 weeks of polarized.

- Sports Science journal series of debate articles titled “Polarized Training is Not Optimal for Endurance Athletes” and “Polarized Training is Optimal for Endurance Athletes.” The author and columnist for Outside Magazine, Alex Hutchinson, wrote an excellent summation (and to an extent, take-down) of these arguments in his column Sweat Science.

- Olympic Speedskater Nils van der Poel’s 60 page PDF directing his training plan for the Olympics. Van der Poel is a speedskater from Sweden who recently won Olympic gold in the 5,000 and 10,000 meters, setting world records in the process. You can check out his pdf here: e11bfe_b783631375f543248e271f440bcd45c5.pdf (howtoskate.se)

Sources:

1. Polarized Training is Not Optimal for Endurance Athletes Burnley, Mark; Bearden, Shawn; Jones, Andrew Medicine & Science in Sports & Exercise AN: 00005768-900000000-95869 February 2022

2. Polarized Training is Optimal for Endurance Athletes Foster, Carl; Casado, Arturo; Esteve-Lanao, Jonathan; Haugen, Thomas; Seiler, Stephen Medicine & Science in Sports & Exercise AN: 00005768-900000000-95872 February 2022

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