UT2/Polarization (trying to move this from PB thread)

[hjs]

Nothing magical is needed, as long as you are using them its fine, keep it short though, stay mostly away from the lactic stuff, that is needed to get race sharp.
Rowing, weights, jumping all can be used to get the fast fibers working, 100% effort is not needed, 90/95% is fine.

[G-dub]

So here is where I get a little lost. I get the UT2 training portion and I get the alactic portion. But what if you needed to train AT (being able to maintain AT for longer periods) if that is the weaker link in the chain?

[hjs]

So here is where I get a little lost. I get the UT2 training portion and I get the alactic portion. But what if you needed to train AT (being able to maintain AT for longer periods) if that is the weaker link in the chain?

Number one is Aerobic fitness, the better that is, the better we can process lactic acid/next to using oxigion. AT is combining both aerobic and anaerobic energy. Training this will blunt both extremes. A sprinter will get less fast and an endurance athlete will lose aerobic fitness. In the build up fase this should be avoided. In racing season, depending on the distance it should be brought in.
That said, not everybody reacts the same ofcourse. But for people with relative good speed and less good endurance, who want to race longer, number one concern should be aerobic fitness. And for rowers, a strong enough stroke.

[mdpfirrman]

It's incredible how the WP is still misunderstood today as it was 10-12 years ago.

That is true. For example:

From that thread it's very clear he sees the L4 as a hard strength workout (he even makes the comment about not being able to get athletes to do 2000 reps with a dumbbell but you can do it in a boat.

L4 is endurance training, not strength training. A L4 workout may have more than 1000 continuous strokes; if you lifted a dumbbell 1000 times without stopping you would not be training strength.

Thanks for the clarification Mike. The forum we have access to now is very hard to read. I went back over that and now understand it. I suppose I was thinking of it as an "endurance strength" piece which probably clouded my reading (that and quite frankly all the odd characters from the old font not translating to the current makes it harder to see quotes).

[G-dub]

So I guess 30" hard (below 2K pace) 30" easy "Billat" type intervals are good since they don't get too lactaty.

[hjs]

So I guess 30" hard 30" easy "Billat" type intervals are good since they don't get too lactaty.

How do you get that. Full on lactic stuff that

[mdpfirrman]

So here is where I get a little lost. I get the UT2 training portion and I get the alactic portion. But what if you needed to train AT (being able to maintain AT for longer periods) if that is the weaker link in the chain?

Number one is Aerobic fitness, the better that is, the better we can process lactic acid/next to using oxigion. AT is combining both aerobic and anaerobic energy. Training this will blunt both extremes. A sprinter will get less fast and an endurance athlete will lose aerobic fitness. In the build up fase this should be avoided. In racing season, depending on the distance it should be brought in.
That said, not everybody reacts the same ofcourse. But for people with relative good speed and less good endurance, who want to race longer, number one concern should be aerobic fitness. And for rowers, a strong enough stroke.

I read this and thought it was simply written and understandable. This guy has a nice bio as well. Among others he consults for a lot of top pro athletes. His article supports what you are saying Henry. He does qualify it though saying that those that need slow SS type stuff the most are those that have resting HR over 60. I thought the stuff on the heart wall was interesting.

http://robertsontrainingsystems.com/blo ... ty-cardio/

[Cyclingman1]

I think there is some confusion about the definition of anaerobic threshold and AT training. Yes, anaerobic threshold is the line between aerobic and anaerobic. But AT training is at the high end of the aerobic zone. It really is where the most gains are made. Not saying that is all one does, but there is more bang for the buck in AT training than anywhere. One can do intervals, typically longer types: 3-10mins or so-called tempo workouts - steady distance of say 20-40mins. If you are excessively building up lactic acid, you are going too fast. The idea is to gradually bump up the speed that one can do these workouts. Of course, workouts past the threshold are also called for, typically more like 1-3min intervals. These too help bump up the AT. One can do a lot of LSD, but if you are not willing to put yourself out there in the upper aerobic areas and experience a certain amount of discomfort, chances are you are not going to maximize performance. You can't do just LSD and 30sec intervals: slow/fast.

[hjs]

I read this and thought it was simply written and understandable. This guy has a nice bio as well. Among others he consults for a lot of top pro athletes. His article supports what you are saying Henry. He does qualify it though saying that those that need slow SS type stuff the most are those that have resting HR over 60. I thought the stuff on the heart wall was interesting.

http://robertsontrainingsystems.com/blo ... ty-cardio/

Read it true, bit general. And 60 hf, good rowers are more low 40 or less. The more specific ones training goals, the more specific training should be.
Like he said, in the beginning nomatter what you do, everything will improve. The relative better we are trained, the less that is true.

[G-dub]

So I guess 30" hard 30" easy "Billat" type intervals are good since they don't get too lactaty.

How do you get that. Full on lactic stuff that

Interesting. I didn't seem to feel them that much compared to say 500 or 1K intervals.

[hjs]

So I guess 30" hard 30" easy "Billat" type intervals are good since they don't get too lactaty.

How do you get that. Full on lactic stuff that

Interesting. I didn't seem to feel them that much compared to say 500 or 1K intervals.

Shows you did them no so fast

But 30 second reps with only 30 seconds rest are mend to train racepace. So the anaerobic component comes in.
Only training alactic feels very easy, the moment you start loosing power you stop. And rest can be taken plenty. Compared to most erg training it will feel easy.

[G-dub]

Jim, I see now where you are in the bands. I was wondering about this especially since I'm not the type to do what Dean does and roll multiple HM's a week.

[jackarabit]

Jackarabit writes (apropos L4):

Mike [mdpfirrman], it isn't 60% zone work for me either but I'm not crossing into UT1 HR before 30'. The adaptation I'm looking for is watts/stroke endurance at low rates.

I love it when I get something right. I have to go snuffle up some more truffels now. Imagine Mike C. right here under
my porcine proboscis and I was at the gym! Sorry can't stay for ping pong.

[mdpfirrman]

So glad you were amused by my confusion Jack! Happy I could help...

[jackarabit]

Sorry Mike, not feeling cuddly today. Remember this ain't my first catechism! Not everyone in the fov is in the crosshairs.