The Right Kind Of Hard
Revolutionise your training with polarisation.
Get faster, stronger and fitter by riding more slowly – and more often.
NOT TOO LONG AGO, CYCLING training doctrine preached exclusively about the highvolume training model, in which large amounts of time are spent exercising in what is known as the heavy domain (the sweet spot). And while this approach resulted in productive training adaptions, the dreaded fitness plateau often followed.
On the opposite end of the training spectrum is the polarised training philosophy, a model formalised by sports scientist Stephen Seiler. As the name might suggest, polarised training dictates that athletes should spend 80 per cent of their time training at a low to moderate intensity, and 20 per cent at a high to severe intensity, with very little – if any – time spent in the heavy domain. Research has shown the benefits of such training, the focus of which allows a coach to tailor a training plan around an athlete’s physiological traits and time limitations, for optimal results.
This training model has been adopted by most elite and professional athletes training in endurance-based sports – and the results have been extraordinary.