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How to Do Polarized Training the Right Way Now you know that if you have the time, you can build endurance effectively by performing 80 percent of your training in a very easy, aerobic zone and 20 percent in a very hard, anaerobic zone. This is called polarized training, and the biggest mistake most people make with this approach is not doing the 80 percent easily enough and not doing the 20 percent hard enough.
Beyond Training
Ben Greenfield
From the cheapest quintile of starting points, the S&P 500 earned an 11.6 percent real (inflation-adjusted) compounded return over the next ten years. By increasingly expensive quintile, the compounded real returns were 10.0 percent, 9.6 percent, 5.3 percent, and 4.4 percent, respectively. Again, the pattern is very consistent. It’s intriguing that if the P/Es are converted into earnings yields, one more percentage point of starting earnings yield often boosts investor rates of return by more than one percentage point, assisted by mean reversion.
Big Money Thinks Small
Joel Tillinghast
Commitment and dedication to your sport cannot be accomplished without careful planning. I want to assist you in getting even more from your body. The successful road to training and racing is relatively simple. It includes having a clear strategy with short- and long-term goals, monitoring progress to assure your plan is working and to prevent overtraining, and, of course, proper nutrition. This book gives you a fresh look at successful endurance training and competition. My system offers a truly “individualized” approach, which I have continually updated and refined over three decades of training and treating athletes, who range from world champions to weekend warriors. My general philosophy regarding endurance contains four key points: 1. Build a great aerobic base. This essential physical and metabolic foundation helps accomplish several important tasks: it prevents injury and maintains a balanced physical body; it increases fat burning for improved stamina, weight loss, and sustained energy; and it improves overall health in the immune and hormonal systems, the intestines and liver, and throughout the body. 2. Eat well. Specific foods influence the developing aerobic system, especially the foods consumed in the course of a typical day. Overall, diet can significantly influence your body’s physical, chemical, and mental state of fitness and health. 3. Reduce stress. Training and competition, combined with other lifestyle factors, can be stressful and adversely affect performance, cause injuries, and even lead to poor nutrition because they can disrupt the normal digestion and absorption of nutrients. 4. Improve brain function. The brain and entire nervous system control virtually all athletic activity, and a healthier brain produces a better athlete. Improved brain function occurs from eating well, controlling stress, and through sensory stimulation, which includes proper training and optimal breathing.
The Big Book of Endurance Training and Racing
Philip Maffetone and Mark Allen
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