Run Slow; Race Fast: Part 1
Recently gaining more popularity, polarized training and 80/20, whatever you want to call it, has become a common conversation when it comes to improving performance and achieving the gains we work so hard for. Its basis is in dividing your training sessions into easy and hard, with a relatively strict avoidance of the middle ground (aka. threshold zone).
Purpose of seperation
The purpose of this separation is to allow hard days to prompt the physiologic changes needed, while the easy days are in place to support the recovery and facilitation of aerobic adaptation. This “middle ground” is avoided due to it providing a sub-optimum anaerobic stimulus, as well as being too “hard” for optimum aerobic changes to occur; all while hindering recovery. This separation has become a pillar of modern endurance training. By separating the stimulation of these two bioenergetic systems, sustainability is achieved. Focusing on building a substantial aerobic base allows for consistent training with low risk of injury, while higher intensity used in strategic and metered doses is readily absorbed by the body, this approach minimizes unnecessary stress and maximizes recovery.
What does this accomplish?
The separation of the easy and hard efforts, with a large focus on the easy end of the training spectrum accomplishes multiple conditions simultaneously. This reduction in intensity allows a relative sparing of the musculoskeletal system. Instead you’re sustaining proper form, decreasing skeletal shock and overload, as well as avoiding tissue breakdown. On the bioenergetics side, you’re allowing optimized aerobic adaptations and allowing the body to better utilize oxygen for activity. As we approach the more intense levels of output (i.e. aerobic threshold), there is a separation in how much work the body puts out related to how much oxygen it uses. In other words: The harder you’re exercising above this threshold, the more inefficient your body becomes at using oxygen (via inefficient muscle recruitment and movement patterns.) While near the aerobic threshold, you’re able to maintain this output for hours, and able to recover from the efforts with relative ease.
Pushing beyond
Though once you push beyond this level, you’re approaching the lactate threshold (and beyond). There is a diminishing ability to sustain the output. While being able to access this “top end” speed is important, this peak performance is best based on a strong aerobic foundation. Imagine your aerobic base as the foundation a pyramid sits on, the better the base the greater the peak. Reaching these peaks are much easier with this strong baseline aerobic fitness.
In the coming installments of this system, we will be exploring these more in depth.
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About the Author:
Dr. Ehrhardt is a neurologist specializing in athletic performance and sports neurology practicing in Grand Rapids, Michigan.