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Start for freeThe Norwegian Edge in Endurance Sports
Norway, a country with a population of just over 5 million, has produced an impressive number of champions in various endurance sports. Athletes like Olympic 1500 meter Champion Jakob Ingebrigtsen, Olympic triathlon Champion Christian Blummenfelt, and Ironman World Champion Gustaf Eden have sparked curiosity about the effectiveness of Norwegian training methods.
The Odds of Success
Considering that Norwegians make up less than 1% of Europe's population, their success in endurance sports seems remarkably high. This prompts the question: Is it mere chance, or is there something uniquely effective about the way Norwegians train?
The Norwegian Training Method Explained
Norwegian training practices have been gaining global attention, and they revolve around key concepts like polarized and pyramidal training. These methodologies focus on how athletes distribute their training intensity across different heart rate zones.
Understanding Polarized Training
Polarized training is based on three zones, separated by two lactate turn points that correspond to 75-80% of an athlete's Functional Threshold Power (FTP) and their FTP, respectively. It entails spending a majority of training time (80% or more) in the low-intensity zone (Zone 1) and a smaller proportion (20% or less) in high-intensity (Zone 3), while mostly avoiding the moderate-intensity middle zone.
The Pyramidal Approach
Pyramidal training is similar to polarized, with the majority of time spent in low intensity, but it splits the remaining time between moderate (Zone 2) and high intensity (Zone 3). This method is less researched than polarized training but shows promise.
The Norwegian Model's Unique Aspects
The Norwegian model, developed by former elite runner Marius Bakken, emphasizes lactate threshold training and careful intensity control. Double threshold days, which involve lactate-guided sessions in the morning and afternoon, are a hallmark of this method.
The Importance of Intensity Control
Norwegian athletes use blood lactate monitoring to meticulously maintain their efforts within the desired intensity zones. This disciplined approach aims to maximize physiological benefits while minimizing fatigue.
The Science Behind the Method
Research suggests that training slightly above a critical torque can lead to significantly higher fatigue rates compared to slightly below it. Training at the lactate threshold (LT2) is believed to optimize the recruitment of motor units without excessive fatigue.
Periodization: The Key to Peak Performance
Periodization, the strategic variation of training intensity and volume, is crucial for peaking at the right time. Studies suggest that starting with pyramidal training and transitioning to polarized training closer to competition may yield the best results.
Takeaways for Endurance Athletes
- Careful Intensity Control: Continuous lactate monitoring could revolutionize training by allowing for more precise intensity management.
- Clustering Intensity Work: Grouping hard training sessions together allows for more complete recovery on easy days, potentially giving athletes an edge.
Conclusion
Norway's training methods are not a radical departure from established practices but rather a refined approach based on a century of training evolution. The key to their success may lie in the careful application of these methods, which could be beneficial for endurance athletes worldwide.
If you are interested in improving your own training, consider exploring plans and coaching that incorporate these principles. Remember to like, subscribe, and share this with your athletic friends for more insights on training methods.
