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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Information on coaching-

www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop

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Using Subjective Feedback to Drive Performance with Natàlia Balagué and Lluc Montull | Koopcast Episode 155

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Ultrarunning's Council of Elders with John Medinger, David Horton, and Scott Mills | Koopcast Episode 153