Abstract
BackgroundPrevious research indicates that polarized training-intensity-distribution (TID) programs could enhance endurance performance. Short-distance triathletes, however, perform most of their competition-specific training around moderate-intensity intervals. There is still a lack of evidence as to which program is more beneficial during triathlete training. This pilot study examined 6 weeks of training-macrocycle using polarized intensity distribution compared to moderate TID and it’s effects on sub-maximal and maximal performance indices during running and cycling.MethodsFifteen moderately trained triathletes were either assigned to an intervention group (INT, n = 7, 2 females/5 males, Age: 29.1 ± 7.6) or a control group (CON, n = 8, 2 females/6 males, Age: 30.3 ± 6.1). We used the minimization method (Strata: gender, age competition times, training volumes) to allocate the groups. The participants underwent incremental cycling and running testings before and after the intervention period to assess performance indices until objective exhaustion. CON employed a moderate TID with either medium-intensity (MIT) or low-intensity training (LIT). INT used polarized training intensity distribution (TID), with either LIT or high-intensity training (HIT). Average training hours and anthropometric data did not indicate any differences between CON and INT during the study period. We applied the polarization index of >2 in INT (2.1 ± 0.4) and <1 in CON (0.9 ± 0.3).ResultsBoth groups notably improved their lactate threshold 2 (+2.8 ± 5.1 %, p = 0.026) and peak (+5.4 ± 6.2 %, p = 0.002) running performance. We did not observe statistically significant time × group interaction effects in any of the performance outcomes between both groups.ConclusionPolarized TID in moderately trained triathletes did not prove to be superior compared to a more moderate TID. However, more studies in larger and more highly trained subjects are needed.
Highlights
Adequate training scheduling including traditional, undulating, or block periodization is of paramount importance for performance peaking in endurance athletes (Bompa and Haff, 2009; Issurin, 2016)
Studies reveal that the right balance between low-intensity training (LIT) and high-intensity training (HIT) sessions over a 6–12 week period can improve performance compared to sessions limited to either low intensity or high intensity (Laursen, 2010)
Neither cycling nor running performance significantly changed from t0 to t1 between intervention group (INT) and control group (CON) in any parameter
Summary
Adequate training scheduling including traditional, undulating, or block periodization is of paramount importance for performance peaking in endurance athletes (Bompa and Haff, 2009; Issurin, 2016). In a short-distance triathlon, most of the race intensity is close to or slightly below the second lactate threshold (LT2) (Zhou et al, 1997). In a long-distance triathlon, the race intensity is closer to or slightly below your first lactate threshold (LT1) (Muñoz et al, 2014). Moderate-intensity sessions comprise competition-specific intensity levels in a short-distance triathlon. Previous research indicates that polarized training-intensity-distribution (TID) programs could enhance endurance performance. Short-distance triathletes, perform most of their competition-specific training around moderate-intensity intervals. There is still a lack of evidence as to which program is more beneficial during triathlete training This pilot study examined 6 weeks of training-macrocycle using polarized intensity distribution compared to moderate TID and it’s effects on sub-maximal and maximal performance indices during running and cycling
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