Polarised Triathlon Training is the concept of planning out your training into specific zones using watts, pace and heart rate. Think of it as the North Pole (low-end zones) and the South Pole (threshold and above).
Dr. Stephen Seiler researched and tested the Norwegian cross country skiers and discovered that the most successful skiers and those with the least injuries were those that followed a polarised plan training. They trained in either lower end zones or higher-end zones and they trained less in what we call the grey zone. I like to call this zone the edge of uncomfortable, that place where the endorphins are running high, you feel like you're working hard but couldn't go forever at this intensity. His research was then popularised by Matt Fitzgerald who wrote the 80/20 Triathlon book, the idea being that you spend 80% of your training in the low zones and 20% at threshold and above.
Joe Friel, Coach, my mentor and author of many books including the Triathlete's Training Bible, wrote about a way to simplify the 80/20 concept and suggested in a blog that a 5/2 training plan can work. 5 workouts at low intensity and 2 days at high intensity. At a Training Peaks Conference in Colorado, he and I spoke about the need to do more variety when training indoors during cold and snowy winters. My argument being that if you were riding every day outdoors, wind and hills would not allow you to spend 5 days in low zones so why would it be realistic to do that on a bike trainer all winter? That doesn't mean that there isn't a place for long Z2 workouts but realistically we need to add in some intensity on the Z2 days especially when we are on an indoor trainer, in a pool or on a treadmill. This will also relieve the boredom bug!
At the Tokyo Olympics, the triathlon world was taken by surprise when Norwegian Kristian Blummenfelt crossed the finish line to win gold and then went on to win at the world championships. His Norwegian coach Arild Tveiten was recently interviewed on the Training Peaks Coachcast on how he was able to produce such a strong athlete and develop such a strong team. He too spoke about polarised training and went as far as saying that he believed a 90/10 approach works with young up-and-coming athletes. What struck me was that he also spoke about the need to keep race-specific intensity training throughout the year. Coming from snowy Norway this statement had me intrigued.
When we look at Dr. Stacy Sims' review of the scientific literature, what she is discovering is that as we get older, we have had years upon years of long slow distance training. Our endurance tanks are extremely well built but what older adults start losing is their high-end speed, power and strength. Joe Friel also discusses this idea in his book Fast Over 50.
Perhaps for the over 50 triathlon set, we should be looking at a 4/5 ratio for swim/bike/run? 1 high-intensity swim, 2 high-intensity bikes, 1 high-intensity run and all other workouts in Z2? As I have blogged about though before, as we get older we also need to make sure that we get adequate rest and recovery. The best way to find out what works is to experiment with a coach and discover the best plan for you.
When planning out our triathlon group workouts or personal coaching programs, I like to provide a healthy mix of low-end training zones with some short fun fast sets and then other days where we work intensity. Winter is coming in the Great White North and as we shift the triathlon training indoors, keeping workouts fun with interesting drills and skills, long slow distance and power and speed workouts will be what not only gets you to the finish line and gets you there faster but they beat the boredom burnout bug too!
JULIA AIMERS is the Founder and Head Coach of Team Triumph Triathlon Club and Online Store. She is a Clinical Exercise Physiologist, High Performance Specialist, Accredited Training Peaks Coach and Certified Triathlon Coach.
I love the accountability and the structure of the Virtual 70.3 Half Ironman training program. I don't think I would have gotten this far without the program. The accountability is huge for me!
Deborah Jackman
My coach Kevin Willis is amazing. His swim practices have been a real game-changer for me. A great communicator regardless of your swim level. The whole club is supportive of everything you do. You don't need to be an Ironman to benefit from their programs. 5 stars all around!!! - Denise Pittuck
I just wanted to thank you and your team (Gabi! Brenda! Maggie! Dawn!) for making last weekend's event so amazing. I had tried to do a try-a-tri on my own last summer, and the experience was night and day.
Even though I didn't make every virtual session, I felt so prepared... I knew where to go for information, and I knew I had a team of people (coaches and our beginner tri group!) who were all there to support me.
It was interesting to watch Eric train on his own (without access to the TrainingPeaks workouts and without the weekly meetings to ask questions and learn more about proper form and race-day stuff). When we left on Sunday, he looked at me and was like "we're DEFINITELY doing the training with Julia if we decide to go for the olympic distance, right?".
So glad to have found this club and looking forward to many more triathlons in the near future!!! Tai Teleso
Julia is incredible, I once had a coach who told me to get good at biking and running as he couldn't do anything with my swim technique. Then I was introduced to Julia who is so patient and has an amazing ability to translate it all into a way I could understand. I knocked a minute per 100m off my open water swim times after only a handful of sessions with her. The team is also really welcoming, inclusive and most of all FUN!
Triumph is a warm and fun place for every level of triathlete. Whether you’re just getting started and learning all about triathlon or have been at it for decades, like some of us, you will find camaraderie and expertise in this group with Julia Aimers’ support and caring. She keeps up-to-date in so many areas of training, especially for women and including women’s issues whether it be nutrition or menopause. I highly recommend Team Triumph for swimming, biking, running or putting it all together in one package. There is no other place or group, I would rather be training with. So many of my close friends were met in this group.
A huge thank you to my Triathlon coach, Julia Cooper-Aimers. She took the time last week to drop off (from a distance because of COVID19 restrictions) some tri shorts I ordered along with a well-appreciated note to remind me that there will be ups and downs and that things will get better. She has gone above and beyond to support all of her athletes and our Team Triumph club, by providing almost daily strength, yoga, and spinning videos that have been uploaded to Youtube for anyone who needs a little motivation during these challenging times as well as many words of encouragement. I am grateful for her support and encouragement. ❤️
Anita Lacelle Taylor
Training with Team Triumph for 7 months (so far) made me faster and stronger while building nourishing connections with like-minded fitness nuts and shattering the expectations I had of myself. TT is a crew of inspiring people pursuing epic individual goals and encouraging each other along the way. Julia and her team have expert knowledge and provide a thoughtful evidence-based group program that works. I am privileged and thankful to have Team Triumph in my neighborhood and can't wait to get back to the pool!
Alex Bourne
I want to thank you for always putting our well-being at the forefront of your business model. You suspended face-to-face programs in a timely manner, leading the way in a fitness business world that took much too long to respond and put their members’ health and the community at risk. You « triumphed « in quickly acting to flatten the curve.
Your caring nature resulted in a series of innovative and fun virtual sessions and opened them to the community. I am missing the live interaction now that I am working for a few months but I appreciate that I can access the videos according to my schedule. Yin/yang session tonight, just what I needed.
Not to mention the check-ins, the home deliveries, the charitable events. Priceless.
Simone Rose-Oliver
