Elite athletes use all zones of intensity, but what makes them elite is knowing what each zone can be used for and what doses to use it in. Stephen Seiler has been at the forefront of analyzing how elite athletes train. He joins this week’s GAINcast to discuss successful training strategies for elite athletes.
Notes and quotes
Seiler is currently a professor at the University of Agder in Norway. His research focuses on exercise physiology, the brain body interactions and perception of effort in exercise, and cardiovascular adaptation to training.
- 5:00 – The beginnings of the polarized training research, and examples from elite athletes: “You have a lot of literature that becomes the corpus of knowledge about endurance training that is based on untrained people. But you start seeing athletes doing things that don’t match up with that. “
- 14:30 – Balance work and rest. “There are no intensities that are in isolation poisonous or dangerous. There is nothing wrong with a threshold session in isolation. The danger is in the pattern of stimuli. When we give repeated moderately high stress, it is a recipe for dampening the sympathetic nervous system. ” “If you stress too much in the middle hard intensities, it is a recipe for overtraining or stagnation response. “
- 18:15 – The green zone: “Easy work isn’t sloppy work. Mechanics still matter with low intensity work. You can’t just turn off your brain. Good athletes are purposeful in every session. You have to have an appropriate force signature, then you modulate intensity through frequency. “
- 26:00 – Examples of workouts in various zones: “You have two dials on your controller. The intensity dial is calibrated very sensitively. And the duration dial. Experienced athletes don’t intensify, they extend. “
- 31:00 – Chasing epic workouts: “Elite athletes work hard, but they will leave one bout in the tank, because they know they have to come back the next day to train. “
- 32:30 – Ratios of easy to hard workouts. 80/20
- 34:30 – Interval training.
- 38:30 – Physiology is complex, but training is not that complicated.”
- 44:00 – Resources for interval training.
To hear more about these topics you can listen to the full episode above. If you like what you hear on the GAINcast, don’t forget to give us a review and subscribe on iTunes.
The following links were referenced in the podcast or provide some additional reading material on the topic:
- GAIN 2020 is shifting online, with a monthly interactive master class series starting in May. Sign up now. Stephen Seiler will be you keynote speaker in June, going into more detail on many of the topics presented in this episode.
- The GAINcast is also sponsored by HMMR Media. Join HMMR Media to get access to a vast library of online training resources, video, articles, podcasts, and more.
- You can follow Seiler on Twitter (@StephenSeiler). You can learn more about him on his faculty page and find his articles on Research Gate. His recent TEDx Talk also gives a great primer on his research.
- Seiler was previously a guest on Episode 104.
- For more endurance topics here on HMMR Media, check out our endurance topic overview.