Abstract
This study compared the effectiveness of a block training program and a polarized training program in developing aerobic capacity in twenty trained mountain bike cyclists. The cyclists were divided into two groups: the block training program group (BT) and the polarized training program group (PT). The experiment lasted 8 weeks. During the experiment, the BT group alternated between 17-day blocks consisting of dominant low-intensity training (LIT) and 11-day blocks consisting of sprint interval training (SIT), and high-intensity interval training (HIIT), while the PT group performed SIT, HIIT, and LIT simultaneously. Before and after the experiment, the cyclists performed incremental tests during which maximal oxygen uptake (VO2max), maximal aerobic power (Pmax), power achieved at the first ventilatory threshold (PVT1), and at the second ventilatory threshold (PVT2) were measured. VO2max increased in BT group (from 3.75 ± 0.67 to 4.00 ± 0.75 L∙min−1) and PT group (from 3.66 ± 0.73 to 4.20 ± 0.89 L∙min−1). In addition, Pmax, PVT1, and PVT2 increased in both groups to a similar extent. In conclusion, the polarized training program was more effective in developing the VO2max compared to the block program. In terms of developing other parameters characterizing the cyclists’ aerobic capacity, the block and polarized program induced similar results.
Highlights
There are several types of training used to develop the aerobic capacity: (1) constant and moderate to low intensity training (LIT) [2,3,4,5]; (2) threshold training (TT), in which efforts are at power levels close to lactate or ventilatory threshold [2,3,6]; (3) high-intensity interval training (HIIT), in which a high-intensity effort is repeated with power close to maximal aerobic power [7,8] or higher than maximal aerobic power [9]; and (4) sprint interval training (SIT), which is performed at maximal intensity [10] or close to maximal [11]
Both training programs allowed for increases in VO2 max, Pmax, and power achieved at ventilatory thresholds
In an earlier study [19], we showed that VO2 max increased by as much as 14% as a result of 8 weeks polarized training program performed by a group of competitive mountain bike cyclists
Summary
Many different types of training influence an athlete’s development in the process of sports training. Matveyev’s periodization model, which describes the distribution of different types of training over an annual training cycle [15], is a popular concept for sports training planning. According to this concept, the initial phase of an endurance athlete’s preparation for the competitive season is dominated by LITtype training.
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