Whereas in the past the motto was often to “do a good amount”, today one first differentiates: What is the specific load in the respective sport? Only in this way can effective endurance training be targeted according to the respective requirements.
Studies show that the quality of training is much more efficient than the quantity of training. Accordingly, the training methods of professionals are also oriented nowadays.
For example, if you compare Iron Man/Triathlon with cross country mountain biking, the requirements are obviously massively different. This difference must also be reflected in the training – i.e. which area is trained to what extent in the units.
High intensity of the sport, but not over a long duration: So the anaerobic capacity is crucial (a lot of energy supply in a short time). Thus,explosive forms of training are useful: for example, weight training, sprints, short (intermittent) high loads, in the range 130-150% (or more) of watt threshold power.
Very long competition duration, less fast high energy needed: Here, the aerobic zone is crucial (long-lasting energy supply). Thus, it makes sense tobuild up basic endurance overlonger training primarily in the sweet spot range (threshold power range).
An example this time from cycling: amateur cyclists often train primarily in the medium intensity range. However, if you want to make targeted improvements, these days you do it with polarized training. In simple terms, this means: you drive quietly OR you drive fast.
This is also how the top athletes train. Polarization improves fat metabolism and thus basic endurance. In addition, you train the anaerobic metabolism – that is, the ability to deliver high performance over a short period of time.
Studies indicate that optimal improvement is achieved when both areas are combined in training. The result in the long run: greater performance through really effective endurance training.
In cycling, power can be determined very well by measuring watts. The pro riders have a power meter on their bikes today. In this way, it is possible to identify the areas in which the driver has his strengths or deficits – in order to be able to train specifically on them.
In general, I would recommend never training at more than 20 percent intensity. In other words: approx. 80 percent in the low-intensity range.
However, this also depends on the age of the athlete or the corresponding fundamentals. An athlete who has been well trained over a long period of time is naturally able to work harder than a junior athlete or amateur athlete. And of course, there are also differences here due to the specific requirements of the respective sport.
The polarization ratio 80/20 can be related to the training hours, but also to the training days for example within a week. So, with 6 days of training, you should not train intensively for more than 2 days. Within a workout, you achieve a matched intensity through good warm-ups and warm-downs and intermittent high loads in between.
Top trainer Dan Lorang gives you lots of training tips in this THIS article.
Here, too, polarization must be taken into account. If I want to train fat metabolism during low-intensity training, I can start with pre-empty glycogen stores and should rather supply “slow carbohydrates” during training. The carbohydrate drink SLOWCARB for example, is designed for this purpose. which releases the carbohydrates only slowly into the blood.
If I want to train the carbohydrate metabolism during high intensity training, the glycogen stores must be sufficiently filled. Important, then: I should also eat well during training.
You can only optimize carbohydrate burning if you have enough carbohydrates available in the first place. As a suitable product would recommend a carbohydrate drink that quickly supplies the necessary energy. For example FAST CARB or during even more intensive competition training units POWER CARB to be able to absorb as many carbohydrates per time unit as possible.
No matter whether after high or low intensity: After the unit it is enormously important to recover optimally in order to be in turn as efficient as possible for the upcoming units.
For this purpose I would recommend protein-containing regeneration drinks such as the RECOVERY SHAKE. This offers you the optimal combination of carbohydrates and proteins to get your regeneration in the best possible way.
Or after particularly intense muscular stress the RECOVERY8. The R8 offers all 8 essential amino acids in addition to carbohydrates. These are especially important for regeneration during muscularly stressful units.
It is often not easy to get high-quality protein sources after training, which is why the aforementioned regeneration products are ideal.
Good luck and best possible training results!
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