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80/20 Training to Race Faster, with Dr. Stephen Seiler | Extramilest Show #50

Floris Gierman2021-12-23
193K views|2 years ago
đź’« Short Summary

Dr. Stephen Seiler discusses the 80/20 training approach in endurance sports, highlighting the importance of balancing high and low-intensity training. He emphasizes that the approach of elite athletes is to train at a low intensity for the majority of the time, focusing on the physiological benefits of such training. Dr. Seiler also explores the evolution of exercise science and the principles of training intensity and distribution, ultimately suggesting that the 80/20 approach works even better for high-performance athletes.Dr. Stephen Seiler discusses the importance of sustainable training, using his daughter's experience and the concept of polarized training to illustrate that training should be challenging but manageable, and the body's health is a priority for effective training. He also emphasizes the need for open communication and trust in the coach-athlete relationship.In the analyzed video, Dr. Stephen Seiler discusses the importance of the overall training process and the myth of the perfect workout structure. He emphasizes the role of breathing in exercise and the potential for new technology to measure and scale breathing. Dr. Seiler also stresses the need to focus on the bigger picture in training and the evolving landscape of training evaluation through technology.

✨ Highlights
đź“Š Transcript
✦
Dr. Stephen Seiler discusses the training approach of elite athletes, highlighting the balance between high and low intensity training.
00:00
Training with high intensity builds the “cake,” but racing is “eating the cake,” so it's important to balance high and low intensity training.
The 80/20 approach, where 80 percent of the training is at a lower intensity and 20 percent at a higher intensity, is widely accepted for endurance training.
Dr. Seiler emphasizes that most of the training for elite performers, regardless of the duration of the event, is done at an intensity below the first lactate turn point.
He also mentions the importance of long, fairly easy training for generating adaptive changes in the body.
✦
Dr. Stephen Seiler, an exercise physiologist, discusses his background and interest in exercise science, highlighting the integrated nature of the discipline.
04:02
Dr. Seiler's interest in exercise science stemmed from his love of sports and science as a child.
Exercise science is an integrated discipline that includes biomechanics, psychology, and physiology to understand the human body and movement.
The field of exercise science has evolved over the years, with a focus on both health and performance.
Dr. Seiler's emphasis in his work has been on sport science and the performance development process.
✦
The guest explains the early days of exercise science and the focus on studying untrained individuals, highlighting the gradual understanding of the training and adaptation process.
09:53
Exercise science began as an academic discipline in the late 1970s and early 1980s, with a focus on studying untrained individuals.
Early studies on the training process and adaptation were conducted on untrained people, showing that training at 75-80% of their maximum heart rate for 45 minutes a day led to improvements in their VO2 max.
The research was based on short time frames and mostly untrained individuals, leading to the belief that “harder is better” in training.
✦
Dr. Seiler discusses the emergence of training principles from the observation of athletes' real-world training, emphasizing the role of the coach-athlete relationship and institutional knowledge in the development of training methods.
14:00
Training principles often emerge from the real-world training of athletes, with scientists later attempting to explain and understand these principles.
The coach-athlete relationship and the institutional knowledge in sports play a significant role in the development of training methods.
Dr. Seiler emphasizes that he did not invent the polarized training or the training distribution concept, but rather observed it in athletes and sought to understand it through measurement.
The majority of the training for elite athletes across different endurance sports is at a relatively easy intensity, below the first lactate turn point.
✦
The speaker explains the breakdown of training intensity for endurance athletes, highlighting the focus on easier training sessions with occasional high-intensity workouts.
19:02
The fundamental commonality in the training of best performers in endurance sports is that most of their training intensity is below the first lactate turn point.
Training at a comfortable pace for a long time is very adaptive and generates heart and musculature adaptations.
Endurance athletes also do some high-intensity work, but the focus is on manipulating it and there is more variability in the intensity.
The training process for endurance athletes is a balance between easy and hard training, similar to the yin and yang principle.
✦
Dr. Seiler emphasizes the importance of finding a balance between training intensity and recovery, and mentions that the 80/20 approach works even better for high performance athletes.
24:33
High performance athletes are forced into a certain training pattern due to the limits of their body, and the 80/20 approach works even better for them.
Recreational athletes often make the mistake of training in the medium-hard intensity zone, leading to stagnation.
Many people have experienced improved performance by learning to ease up on their easy training days and by understanding the true meaning of easy training.
The 80/20 approach focuses on finding the right balance between training and recovery, and great endurance athletes demonstrate discipline and understanding of when to push hard and when to take it easy.
✦
The term 'polarized training' may be misleading as it suggests that easy days are very easy and hard days are extremely hard, but in reality, it's about finding a sustainable level of loading.
29:24
Easy days are important to the training process and should not be overlooked.
The term 'polarized training' can be misinterpreted as making hard days even harder, but the focus is on finding a sustainable intensity.
✦
Polarized training is about finding a sustainable level of loading, as pushing too hard can lead to stagnation and negative effects on performance.
32:18
Following a set heart rate and not going over it helped the speaker's daughter improve and set a personal record in her half marathon.
Understanding one's limits and not pushing too hard is a key aspect of polarized training.
Racing is about pushing the limits, but in training, it's important to find a balance and focus on sustainability.
✦
The speaker's daughter's training is a special case as she struggled with an eating disorder and had to find a balance between following training schedules and adjusting based on her daily feelings and progress.
35:42
The daughter's training had to be closely monitored due to her past eating disorder and the need for a balanced approach.
The speaker's daughter was competitive and viewed every interval session as a test of her toughness, which sometimes led to pushing too hard.
Finding the right balance between following training schedules and adjusting based on daily feelings and progress is important for the daughter's training.
✦
Open communication and trust are essential in the coach-athlete relationship, with the athlete's health and ability to listen to their body being a critical factor in training success.
39:24
The athlete's body needs to be in a receptive state for training, and any health issues or imbalances can affect the training outcomes.
In the case of the rats, the mothers ate their babies when they sensed a threat or imbalance, demonstrating the importance of health for the body to engage in training.
✦
Early exposure to movement should be on the child's terms, focused on play and fun, before gradually transitioning to a more systematic training approach as they grow older.
43:13
Early movement exposure for children should be based on play and fun, allowing them to develop a desire for more structured training as they mature.
Children's bodies adapt over time, changing from a focus on play to being able to handle more systematic training.
The example of baby animals playing and wrestling is a natural part of their training for future survival challenges.
✦
The body's training adaptations are prioritized based on its health and energy balance, with training being wasted if the body is in an imbalanced or unhealthy state.
49:47
The mother rats ate their babies when they sensed an imbalance or threat, highlighting the importance of health for the body to engage in training.
The body will not prioritize training adaptations if it senses an energy imbalance or infection, focusing instead on survival needs.
Athletes in Norway are not sent for altitude training if they have any health issues, as the body needs to have the basic under control before engaging in training.
✦
The guest emphasizes the importance of having fun and joy in workouts for the long-term in the sport, and mentions the significant number of workouts athletes do in a year and the minimal percentage of improvement it represents.
54:10
The guest often asks in lectures how many workouts athletes will do in a year, emphasizing the importance of consistency in training.
He then discusses the minimal percentage of improvement that can be considered significant in a year's time, highlighting the need for a long-term perspective in training.
✦
The key to performance gains is the sum of all workouts and the sustainability of the training process.
58:08
Epic workouts are important, but the focus should be on the overall process and the ability to stay healthy and perform consistently.
People often get too wrapped up in the details of specific workouts, forgetting the bigger picture.
Heart rate monitors have become more advanced, but there is a growing interest in tracking breathing as a vital sign in sports.
✦
Breathing rate and frequency can provide more accurate insights into exercise intensity and performance than heart rate in certain training situations.
01:02:00
Heart rate is a valuable tool but may not always reflect the true intensity in situations with varying tempo and demands.
Breathing rate and frequency can more accurately track the actual work and intensity during intervals and repeats.
The relationship between breathing and exercise intensity is non-linear, and being aware of one's breathing can help in determining the appropriate training intensity.
✦
The speaker is fascinated by the role of breathing in exercise and training, and the potential for new technology to measure and scale breathing similar to heart rate.
01:06:02
Breathing frequency can be used as an intensity scale, with the ability to detect maximum and resting breathing frequency.
The speaker has observed changes in nasal breathing efficiency and intensity over time, but acknowledges the need for more research on the topic.
There is a link between the inhalation and exhalation pattern and cadence in running, which may be a useful indicator of intensity.
✦
The speaker discusses the link between the inhalation and exhalation pattern and cadence in running as an indicator of intensity.
01:13:33
The running movement puts demands on the diaphragm, creating different breathing patterns at varying intensities.
The speaker aims to investigate whether the phase changes in breathing are linked to intensity and anaerobic threshold.
Having a few useful tools that provide feedback is important for informing the adjustment process in training.
đź’« FAQs about This YouTube Video

1. What is the 80/20 training approach in endurance sports?

The 80/20 training approach in endurance sports, also known as the polarized training approach, suggests that 80 percent of the workouts should be at a low intensity, while the remaining 20 percent should be at a high intensity. This approach has been observed in the training of elite athletes and is based on the principle that the majority of training should be done at a comfortable, easy pace, with some more challenging workouts sprinkled in.

2. How does the 80/20 training approach contribute to the success of elite athletes?

The 80/20 training approach contributes to the success of elite athletes by allowing for adequate recovery and reducing the risk of overtraining. By spending the majority of their training time at a low intensity, elite athletes can build a strong aerobic base and improve their endurance without excessive fatigue. The strategic incorporation of high-intensity workouts also helps enhance performance and fitness.

3. What are the key principles of training intensity and distribution for endurance athletes?

The key principles of training intensity and distribution for endurance athletes include spending the majority of training time at a low intensity, incorporating high-intensity workouts strategically, and ensuring a balanced training approach. Endurance athletes benefit from training at a comfortable pace for extended periods, with the occasional inclusion of more challenging workouts. This approach helps maximize the physiological adaptations needed for long-duration performance.

4. What is the significance of the 80/20 training approach in the development of endurance fitness?

The significance of the 80/20 training approach in the development of endurance fitness lies in its ability to optimize the body's adaptation processes. By emphasizing a majority of training at a low intensity, the approach allows for the sustainable development of aerobic capacity, muscular endurance, and other key factors essential for success in endurance sports.

5. How do the training principles vary between elite and recreational endurance athletes?

The training principles may exhibit some variations between elite and recreational endurance athletes, depending on individual capacity, time constraints, and performance goals. However, the fundamental concept of the 80/20 training approach remains valuable for athletes at all levels and can be adapted to suit their specific training needs and lifestyle factors.

6. What is the key to training sustainability and avoiding burnout?

The key to training sustainability and avoiding burnout is to find a balance between hard work and recovery. Training should be challenging but manageable, and it's important to listen to the body and not push too hard, especially on the hard days. Building a sustainable training plan that takes into account individual limits and recovery is crucial for long-term success.

7. How does the concept of polarized training relate to finding a sustainable training pattern?

The concept of polarized training emphasizes the importance of easy days and hard days, but not to the extreme. Training should be structured to ensure that easy days are truly easy, allowing for the necessary recovery, while hard days are challenging but not debilitating. This approach helps athletes find a sustainable training pattern that promotes growth without leading to burnout.

8. What are the key principles of training discussed in the video?

The video discusses the importance of finding a balance between hard work and recovery in training. It emphasizes the principles of sustainability and not pushing too hard, as well as the significant role of easy days in the training process. The video also highlights the need for open communication and trust in the coach-athlete relationship to ensure training success.

9. How did Dr. Seiler's daughter's experience with training and health issues contribute to the understanding of training principles?

Dr. Seiler's daughter's experience with training and health issues served as a valuable example of the importance of finding a balance in training and understanding the underlying principles of sustainability. Her journey highlighted the critical role of health in training and the need to have a training plan that is adaptive and mindful of the body's limitations.

10. What does the video suggest about the relationship between training and health?

The video emphasizes that training and health are closely linked, with an emphasis on the need to prioritize health to ensure the effectiveness of training. The video suggests that a focus on sustainability and finding a balance in training is essential for long-term health and performance outcomes.

11. What is the key to performance gains in workouts?

The key to performance gains is not the individual epic workout, but the sum of all workouts and the sustainability of the training process. It is about being healthy and staying healthy, and having the ability to perform at a high level consistently.

12. In the context of exercise, how important is it to focus on the bigger picture rather than getting too wrapped up in the details?

In the context of exercise, it is important to focus on the bigger picture rather than getting too wrapped up in the details. People often overlook the overall process and the ability to stay healthy and perform consistently by getting too narrowly focused on the specific structure of a workout.

13. What are some new advancements in bio tracking that excite the speaker?

The speaker has been fascinated by the recent focus on breathing as a vital sign in sports. In addition to the well-established use of heart rate monitoring in exercise, the ability to track and understand breathing more comprehensively is an exciting advancement in the field of bio tracking.

14. How does the ability to monitor breathing in exercise compare to the monitoring of heart rate?

Breathing in exercise can provide valuable insights, especially in situations where heart rate monitoring may not fully capture the intensity or the changing demands of the workout. Breathing monitoring, particularly in relation to frequency and intensity, can offer a more nuanced understanding of the body's response to exercise.

15. Where can more information about the speaker be found?

More information about the speaker can be found on Twitter, with the handle @stevenseiler. The speaker is also active on ResearchGate, a platform for scientific research, where various publications and resources are available for further exploration.
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