Polarized vs Pyramidal Training with Luca Filipas PhD (Jan 2022) | Koopcast Episode 154
Episode overview:
Luca Filipas a PhD researcher and coach out of Milan, Italy.
Episode highlights:
(27:17) Why pyramidal to polarized athletes were most successful: peaking for races, adaptations from high intensity
(33:57) Koop on peaking for longer distance events: least specific to most specific training architecture
(41:34) Takeaways: race specificity, modulating intensity
Our conversation:
(0:00) Intro: re-release of 113, introducing training architecture
(2:11) Luca’s background: research on endurance and triathlons, doubling coaching and research
(5:42) Bridging coaching and research: designing practical studies on training
(9:28) Introducing the study: defining polarized and pyramidal training, training zones
(13:13) Defining training zones: different models, intervals, examples, use in polarized and pyramidal training
(16:55) Recruiting athletes
(17:40) Study design: polarized versus pyramidal cohorts, duration, sample size, performance evaluation
(20:09) Methods of evaluating performance: 5k time trial, VO2max, physiological and race-based data
(21:34) Recap of study design: cohorts, the importance of recruiting good athletes in research, beginner athletes will always show improvement
(24:41) Pyramidal to polarized training: architecture of collegiate running programs
(25:31) Study results: relative improvement in cohorts, pyramidal to polarized saw the greatest improvement
(27:17) Why pyramidal to polarized athletes were most successful: peaking for races, adaptations from high intensity
(31:13) Luca on peaking for longer distance events: marathon, triathlon, different metrics of performance
(33:57) Koop on peaking for longer distance events: least specific to most specific training architecture
(36:25) Future research needs: training fads, making research practical, common fallacies
(40:31) Luca’s future research: longer interventions, cycling interventions
(41:34) Takeaways: race specificity, modulating intensity
(45:31) Researching recovery and taper: time course of recovery based on frequency of training intensity
(46:58) 3:1 training structure: basis, drawbacks
(47:32) Block training: researching training intensity and volume distribution
(49:38) Wrap-up: where to find Luca
(51:00) Outro: giving thanks, return to normal Koopcast schedule
Additional resources:
You can find Luca’s work here- https://www.lucafilipas.com/
Luca on Instagram- https://www.instagram.com/lucafilipas
Luca on Twitter- https://twitter.com/LucaFilipas
Paper discussed- Effects of 16 weeks of pyramidal and polarized training intensity distributions in well-trained endurance runners
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