Endurance athletes are constantly seeking ways to improve their performance, whether through fine-tuning their training methods or optimising their recovery strategies.
One key aspect of this pursuit involves understanding different training types and intensities and how they affect the skeletal determinants of endurance performance.
In this blog, we will explore the various training intensities from low to high, including sprint interval training and their effects on endurance performance. We’ll also discuss why the polarised training model has become a popular and effective approach for endurance athletes.
Different Training Types and Intensities
1. Low-Intensity Training (LIT
Characteristics: Low-intensity training is performed at a relatively easy pace, typically at 60-70% of an athlete’s maximum threshold effort. It’s commonly referred to as "Zone 1" or "Zone 2" training.
Physiological Impact: LIT primarily enhances aerobic capacity by improving mitochondrial function, capillary density, and fat oxidation. These adaptations help the body become more efficient at utilising oxygen and fat as energy sources, which are crucial for sustaining prolonged exercise.
Impact on Skeletal Determinants: The repetitive, low-impact nature of LIT strengthens the skeletal system gradually without causing excessive stress on the bones and joints. Over time, this can lead to increased bone density and durability, which are vital for preventing injuries in endurance sports.
2. Moderate-Intensity Training (MIT)
Characteristics: Moderate-intensity training is usually performed at 70-80% of Threshold, often referred to as "Zone 3." This type of training is somewhat challenging but still sustainable for extended periods.
Physiological Impact: MIT works on improving lactate threshold the point at which lactate starts to accumulate in the blood. It helps the body become better at clearing lactate, allowing athletes to maintain a faster pace for longer without fatigue.
Impact on Skeletal Determinants: MIT provides a good balance of stress and recovery for the skeletal system. The increased load and impact stimulate bone remodeling and adaptation, but care must be taken not to overdo it, as prolonged sessions can increase the risk of overuse injuries.
3. High-Intensity Training (HIT)
Characteristics: High-intensity training involves working at 80-90% of threshold, often referred to as "Zone 4." This intensity is challenging and typically unsustainable for long durations.
Physiological Impact: HIT significantly enhances VO2 max (maximal oxygen uptake), which is a key determinant of endurance performance. It also improves the efficiency of fast-twitch muscle fibers and increases the rate of aerobic and anaerobic energy production.
Impact on Skeletal Determinants: The higher impact and intensity of HIT can lead to increased bone density and strength due to the greater forces exerted on the skeletal system. However, the risk of injury is also higher if proper technique, recovery, and load management are not observed.
4. Sprint Interval Training (SIT)
Characteristics: Sprint interval training involves short bursts of maximum effort, usually at or near 100% of threshold, followed by longer recovery periods. These sprints are typically less than 30 seconds, and the total session duration is short.
Physiological Impact: SIT is highly effective at improving both anaerobic capacity and VO2 max. It also enhances the body's ability to tolerate and clear lactate, making it easier to maintain higher intensities during endurance events.
Impact on Skeletal Determinants: The explosive nature of SIT places significant stress on the bones and joints, which can stimulate bone growth and adaptation. However, like HIT, it also increases the risk of injury if not properly managed.
The Polarised Training Model and Its Effectiveness
What Is the Polarised Training Model?
Definition: The polarised training model involves splitting training sessions into two primary intensities: a large proportion (about 80%) of low-intensity work and a smaller proportion (about 20%) of high-intensity work. This model minimises the time spent in moderate-intensity zones, focusing instead on the extremes of intensity.
Origins: The polarised training model gained popularity after research on elite endurance athletes, particularly in cross-country skiing and cycling, showed that this approach led to superior performance outcomes compared to other training distribution models.
Why Does Polarised Training Work So Well?
1. Maximising Aerobic Adaptation
Low-Intensity Focus: The large volume of low-intensity training allows for significant aerobic adaptations without excessive fatigue. It enhances mitochondrial density, capillary growth, and fat oxidation, laying a strong aerobic foundation crucial for endurance events.
Recovery and Durability: Since low-intensity training is less taxing on the body, it promotes recovery between sessions and reduces the risk of overtraining, which is especially important during high training volumes.
2. High-Intensity Gains Without Overtraining
VO2 Max Improvement: The small but targeted inclusion of high-intensity training sessions pushes the body to its limits, stimulating improvements in VO2 max and anaerobic capacity. This leads to significant gains in the ability to sustain high effort during competition.
Lactate Tolerance: High-intensity sessions in the polarised model also help improve the body's ability to buffer and clear lactate, allowing athletes to perform at higher intensities for longer durations.
3. Avoiding the "Grey Zone"
The Pitfalls of Moderate Intensity: Spending too much time in the moderate-intensity "grey zone" (Zone 3) can lead to suboptimal adaptations and increased fatigue without the corresponding performance benefits. This intensity is too hard to promote full recovery but not hard enough to drive significant high-intensity adaptations.
Efficiency: Polarised training ensures that each session has a clear purpose either building the aerobic base or pushing the physiological limits thereby maximising the efficiency of training time.
Understanding the various training intensities and how they affect the skeletal and muscular systems is essential for optimising endurance performance. Low, moderate, high, and sprint interval training each offer unique benefits and challenges, impacting an athlete’s skeletal health, recovery, and performance in different ways.
The polarised training model has emerged as a highly effective approach for endurance athletes because it strategically combines the benefits of low- and high-intensity training while avoiding the pitfalls of moderate intensity. By focusing on the extremes of intensity, athletes can maximise both aerobic endurance and high-intensity performance, leading to significant gains in overall endurance capacity.
For endurance athletes looking to improve their performance, embracing the principles of polarised training, while understanding how different intensities affect their bodies, can be a game-changer. By carefully planning and executing their training, athletes can achieve optimal adaptations, prevent injury, and reach new levels of performance.
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