Science Of Ultra Training Intensity Distribution
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Apr 8, 2021 Explore the critical balance of training intensities for optimal endurance success. Discover the effectiveness of a pyramidal training approach over myths like polarized training. Learn how elite and amateur athletes differ in their intensity distribution, with a focus on maintaining glycogen levels. Prioritizing easy to moderate intensities can lead to better performance. Dive into the science behind smart training strategies!
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Ultra-Marathon Training Intensity
- Most ultra-runners run high mileage, mostly at easy/moderate intensity.
- Running lots of miles very fast isn't sustainable long-term.
Metabolic Transitions & Bioenergetic Domains
- Metabolism transitions at two points: moderate-to-heavy and heavy-to-severe exertion levels.
- These transitions, measured by blood lactate and oxygen consumption, define three bioenergetic domains.
Polarized Training Misconception
- Polarized training research often misinterprets session goals, not actual training time.
- Studies show elite runners spend <3% of their time running fast, not the commonly believed 20%.