What is polarity training related to cycling?
A polar model for cycling training involves spending more time on low-intensity workouts, but still spending significant time on more intense workouts. Low intensity is defined here as anything below a cyclist’s lactate threshold, and high intensity is any endurance exercise performed above the lactate threshold.
This model is different from what is called the “threshold model” in that a significant amount of time is spent exercising at the lactate threshold or in the moderate intensity range. The polar training model has emerged in recent years following the work of Stephen Seiler et al.
Why do you learn using a polar model?
It is not yet clear exactly why the polar model appears to be the intensity distribution chosen for the top actors in many endurance sports, but several theories and hadith evidence have been presented.
Many coaches who have been successful in using this model agree that exercising too much on the lactate threshold causes the athlete too much stress due to their fitness level. It is referred to as “black hole” training, where training is very difficult to reinforce improvement and not large enough to create large optimal adaptations.
This intensity distribution may play a role in athlete psychology. When you only need to do 1 in 5 sessions of “deep” training and very intense training, the athlete probably feels that the workouts are more controllable and that they can be mentally refreshed before suffering again in a painful session. . Athletes benefit the most from these sessions by improving their mental and physical well-being during their next intense workout, and they may be less likely to suffer from overtraining syndrome or burnout.
As an endurance athlete, it may be wise to incorporate some or all of the characteristics of the polar model into your endurance training. Here are some practical ways a cyclist can make some recommendations:
Increase overall exercise time by greatly increasing low-intensity exercise time (much less than lactate threshold, <2 ml lactate, zones 1, 2, and 3 heart rate and strength)
Exercise conservatively with lactate threshold intensity at appropriate times of the season
Spend more time training with VO2Max intensity, using 8-5 minute intervals.
Include very easy days to rest and recover.
Learn how to practice with a meter so you can control the intensity of the exercises using the regional method.