Education
Philosophy
Alpine Endurance believes in science-based training with a focus on simplicity & longevity. We believe results come from consistently performing proper basics. We encourage you to embrace the journey and will teach you self-coaching so adapting our training plans to your unique requirements is a breeze. Training doesn’t need to be complicated, but it’s good to understand the fundamentals. We want to provide you with actionable tools and simple breakdowns of the science so you can achieve your goals & thrive for decades to come.
Training can be a divisive topic. Alpine Endurance simply outlines modern endurance training science, how I successfully personally train and the way most of the worlds elite endurance athletes train. My details: I hold a Kinesiology degree, am a professional Guide of 30 years, have raced mountain bikes for 32 years and counting, am 187 cm/6 foot 1”, 84kg/185 lbs and maintain ~13-15% body fat year round (2024 DXA scan), have a resting heart rate in the mid/upper thirties, A V02Max of 57 lm/min/kg, guide 50-80 ski touring days/year, thrive during big days on the skis/bike and average 600-750 hours of recorded activity per year (Strava).
Cool, what’s next?
Read the below info on this page as well as the Training Zones and Strength pages. This will give you an idea of our training style and if you’re keen to start training like this.
I read the info and I’m in!! What’s next?
Go through the steps on the Get Started Page
Start training with either the Mountain Bike or Ski touring training plan. The Plans can be purchased on the Store.
Follow along on the Blog for monthly deep dives on the latest endurance training science.
Polarized training model
Alpine Endurance prescribes training with the vast majority (80-90%) of your work at an easy intensity and a small amount (10-20%) at a higher intensity. Call this Polarized, 80/20 or pyramidal, they all describe a similar training style: lots easy, some hard. This style of training is credited to being first observed by world renowned exercise physiologist Dr. Stephen Seiler. Polarized training spends 80-90% of training volume at a low intensity (at or below aerobic threshold-scroll to bottom for definitions) and 10-20% at high intensity. (see Training zones for more info). Dr. Seiler did not invent this training, he formally observed that’s how most elite endurance athletes were training.
First hand success: See the Proof tab for details on how I increased my V02 max 15% and increased my cycling power at threshold a whopping 84% through self coached training as outlined on this website.
The world's best endurance athletes use polarized training, including current Road World Champion, Tour de France & Giro De Italia winner Tadej Pogačar,(21min mark in video) guided by his coach Iñigo San Millán. See this video detailing scientific reviews of Polarized endurnace training. Polarized Training’, focuses on developing a strong aerobic base (potential) while strategically incorporating high intensity to boost V02 max and realise the peak of the potential you’ve built. Think about your fitness being the area of a triangle with aerobic capacity (‘green’ zone 2 work) being the width of the bottom and the height of the triangle being your V02 max (‘red’ zone 4/5 high intensity work). Endurance athletes’ goal should be to maximize the area of their triangle. A tall/skinny triangle is no good. A wide/flat triangle is no good. Wide and tall is good. (thiccc yo!)
Some people doubt polarized training saying the way a Tour De France pro trains is not applicable to regular people who only have a handful of hours per week. Dr. Steven Seiler, in this interview(11:18 mark), agrees with that critique if you have 4 or less hours to train per week. However, he says If you have 5-7+ hours per week to train, then an 80/20 Polarized model is more effective than a ‘threshold’ one that spends more time in the middle zones. This study agrees that polarized (POL) induced greater results than Threshold training (THR) in cyclists who were training 5-10 hours/week.: “The present study demonstrates for the first time in a randomized crossover study design that adopting this type of training-intensity distribution leads to greater adaptations over 6 wk compared with a training-intensity distribution focused more around moderate(threshold) intensities. Notably, this outcome occurs despite a greater total training volume with the THR training model and occurs in already well-trained cyclists. In particular, Lactate Threshold, Peak power output, and exercise capacity at 95% of pre training PPO all improved to a greater extent with POL compared with THR training.”
‘Green’/Zone 2 training occurs at or below your aerobic threshold (AT1), a critical intensity level where the body uses fat as a primary fuel source while efficiently clearing lactate. See Get Started for info on finding your AT1 heart rate. Training in Zone 2 has been shown to improve mitochondrial function(source)—the "powerhouses" of cells that produce energy—by increasing their number and efficiency. Additionally, it enhances capillary density, allowing for better oxygen delivery to working muscles(source); this ground work lays the potential to achieve a higher V02 max when you subsequently do high intensity work. Green/zone 2 work also improves fat oxidation, which helps the body become more efficient at utilizing stored fat for energy over extended periods; critical for endurance athletes so you don’t blow through your limited supply of glycogen. Simply put, aerobic/zone 2 training does 2 key things: 1) Raises your AT 1 so you can sustainably operate at a higher percentage of your capacity and 2) builds the potential size of your engine, then high intensity work realizes that potential. Instead of putting a turbo kit on your 2L Honda Civic engine (just doing high intensity training), instead build a massive 6 Litre v12 engine through zone 2/Green volume and then tweak it out with a turbo kit (high intensity intervals).
Below AT1 = slow twitch muscle + fat as fuel = sustainable. Above AT1 = more fast twitch + carbs/glycogen as fuel = less sustainable. An Endurance athletes’ goal should be to raise their AT 1 heart rate, meaning they can operate at a higher percentage of their capacity in a sustainable state. This is only done by working at or below your AT 1. “But dude, I want to get my sweat on and feel like i’m workin’ hard!” While that’s better than nothing, you’ll ultimately be improving a system (anaerobic) with a lower capacity & shorter time to exhaustion; Kinda like adding a bit of zip with a couple small lithium batteries to your capacity while the athlete putting in their Green zone 2 work will be adding a 500 litre diesel fuel tank to theirs.
***If you’re always in the middle zone of effort(kinda working hard), you’re neither widening nor heightening your triangle***
Studies by Seiler and Tonnessen (2009) and Stöggl and Sperlich (2014) highlight the effectiveness of this polarized training model, showing that athletes who focus 80% of their training volume in low-intensity zones (Green Zones 1-2) experience greater improvements in endurance performance than those who spend more time in moderate-intensity zones.
The main goal of aerobic/’Green’ zone 2 training is metabolic training. Specifically, to raise the intensity at which you can utilize fat as a fuel source. You improve your aerobic system by using your aerobic system. Additionally, in the aerobic state your body can clear, and use as an additional fuel source, blood lactate. By raising the AT 1, athletes use slow twitch muscles, use fat as fuel, clear and use lactate as an additional fuel source, all of which are more sustainable. When they work above their AT 1, athletes will be using more carbs as a fuel (some fat still used), more fast twitch muscle and blood lactate will be rising beyond what the slow twitch muscles can use/clear and thus is not as sustainable. Having a high aerobic threshold is critical for endurance athletes.
Each zone 2/Green workout should feel like you could do it again and again, day after day. I love zone 2 for this reason; it’s so mentally easy. Instead of “ooof, I need to giver again…this is going to hurt” it’s just plain enjoyable. Leave your ego at home. Zone 2 can feel comically slow at times especially when starting your aerobic training journey; the elderly retiree will ride past you on the climb, and you’ll be slowly walking the uphills on your run. A key point of zone 2 is not going over your AT1 especially at the start of a session. We want to workout while using fat, so if we spike our output (sprinting to catch a traffic light or ego not letting someone go faster than us on the cycle path) then our body switches to fast twitch and carbs. It takes time to switch back to fat. Think about an F-350 diesel truck that you switched to burning veggi oil, it takes time to switch it back to diesel/flush the veggi oil out. Training at zone 2 the majority of the time means you have the energy to properly go for it when it’s time for high intensity. Watch or a coming Blog post detailing my journey from poor aerobic capacity (despite racing MTB and ski guiding) to over an 18% increase in my V02 Max as well as a massivly increased AT1.
Triangle concept credit: Dr. Peter AttiaHigh intensity
Green/Zone 2 takes care of the width of the base of our triangle, we then need high intensity to raise its peak. The scientific literature states sprint duration anywhere from 30 seconds (source) to 10 minutes (source) are beneficial for increasing V02 max. Don’t over-think it; V02 max is the maximal amount of oxygen you can use, so anytime you’re maxed out, you’ll be improving. Choose sprint duration that best matches your desired activity goal. I’m a firm believer in simple things you’ll actually do. We could dive into the science of ‘optimal’ rest:work ratios, set numbers, effort as a percentage of threshold….…that’s mentally exhausting. Think about your sprint work like this:
Work above your AT 1; Our training plans prescribe yellow zone early in the plan to acclimate the body to high intensity, then red zone work later (see Training Zones).
Go hard then easy/rest. Repeat.
Don’t stress the work:rest duration. Rest until you’re ready to go again. As you near the end of your training plan your efforts should more closely match your goal; Gravity MTB riders will do shorter efforts (30seconds to 2 minutes) and backcountry skiers will do longer ones (5-10 minutes). A rough work:rest ratio of 1 : 1 is what you should shoot for.
Choose objectives that motivate you; a Strava KOM, PR a hill climb, try to drop an E-biker, lap your kids on a hill climb, load up your favorite Zwift interval session, whatever fires you up!
Stop your intervals when you feel you could easily do one more. Don’t completely cook yourself - longevity and consistency are key.
Only do high intensity work when you’re fresh. Your Garmin body battery is good; I personally use my overnight resting heart rate. I’ve paid attention to what it gets to when I’m cooked vs. fresh; Over 40 BPM - I’m fatigued. Under 40 BPM - it’s go time! (I get as low as 34 BPM)
Periodization
A fancy word to describe how to schedule and manipulate your training to achieve progression.
Watch for an upcoming Blog post detailing how to use Intervals.icu, Training Peaks or a simple Pen/Paper journal to monitor, and thus better adapt, your training.
Our training plans will guide you through periodization, but you will have to take some initiative in this regard to match the training volume to your individual needs. If I blindly assign 10 training hours/week on “the perfect online plan” that would crush some people and not phase others.
A training plan contains:
A goal to peak for: This may be a race, a key ski touring trip, or simply: I want to be fit July 1 when my summer cycling holiday starts. Your goal has a date and also specific required physical characteristics that you need to complete it. Ie: my enduro race requires 4 hours endurance with repeated max efforts.
Training Blocks that make up the overall plan: A classic training block is 4 weeks. Weeks 1-3 will increase the training stress before a recovery week with lower training stress. The next training block then progresses with further building. This building keeps going until a final ‘taper’ or rest week before your goal. You then enjoy your fitness, perform maintenance training during your season. (look for an in-season plan coming soon). An ‘off season’’ rest is then needed as you cannot progress training stress indefinitely. It can take years/decades to build up your ability to absorb more training stress.
Specificity: Training can start out generic, i.e. cycling even if you’re training for ski touring or doing 1 hour endurance rides even though you’re training for a 5 hour bike race. As your goal approaches, training gets increasingly specific to match the demands of your goal event.
Definitions
Aerobic Threshold (AT1): Dividing line between sustainable and non sustainable exercise output. The exercise intensity at which lactate begins to accumulate in the blood at a low rate but is easily cleared. Oxidation of Fat is primary fuel source. Above AT 1, a mix of fat and carbohydrates is used. The point at which one's breathing first makes a marked increase. An output level you can hold for hours on end. Ventilatory Threshold 1, Lactate Threshold 1 and AT 1 are all the same thing; the first ramp up in physiological response from the body during increasing output; they just use different metrics(HR/lactate/breathing rate) to measure the same thing. Set your AT 1 heart rate as the upper limit of zone 2 on your watch. See Getting Started for info on finding your AT 1 heart rate.
Anaerobic Threshold (AT2): An output you could hold for one hour if you absolutely had to. AT 2 marks a shift in metabolic fuel source from a mix of fat & carbs/glycogen below AT 2 to primarily anaerobic glycolysis of glycogen above AT 2. Above AT 2, lactate production exceeds the muscles’ ability to clear it and it thus rises unsustainably. The second marked increase in breathing rate. FTP, Ventilatory Threshold 2, Lactate threshold/turn-point 2 and AT 2 are the same thing. When your watch (Garmin, Coros, etc.) or Intervals.icu/Training Peaks says “your threshold has increased!", it’s referring to your Anaerobic Threshold. AT 2 marks the dividing line between zone 3 and zone 4 on a 5 zone model.
ATP (Adenosine Triphosphate): The primary energy carrier in cells, used for all cellular functions, including muscle contraction during exercise. ATP can be produced in many ways, such as: aerobically from fat (lots of ATP, slow process, no Lactate) or anaerobic glycolysis (few ATP, fast, Lactate produced)
Concentric Muscle Contraction: Muscle shortens as it generates force. A bicep curl when you raise a weight from straight arm to bend arm with weight coming towards your your shoulder is a concentric contraction of the bicep.
Eccentric Muscle contraction: Muscle lengthens while generating force. In the same bicep curl mentioned above, when you lower the weight back down to a straight arm, that’s an eccentric contraction of the bicep - lengthening under tension. Eccentric contractions are harder on muscles; that’s why hiking downhill creates more muscle soreness than uphill travel. If you’re doing hill hiking/running for your training, consider putting water bladders in your pack, then emptying them out for the way down.
Fast-Twitch Muscle Fibers (Type II): Muscle fibers designed for short bursts of power and speed, relying more on anaerobic metabolism to generate ATP quickly.
Type IIa (Fast Oxidative-Glycolytic Fibers): Intermediate fibers with characteristics of both Type I and Type IIb fibers, capable of both aerobic and anaerobic energy production.
Type IIb (Fast Glycolytic Fibers): Fibers that produce the highest force output and fastest contraction speed but fatigue quickly, relying mainly on anaerobic glycolysis for ATP production.
Glycogen: A stored form of glucose found in the liver and muscles, serving as a primary fuel source during moderate to high-intensity exercise. Whole body stores are roughly 600 grams, but this number varies greatly, especially in individuals with differing amounts of muscle. Each gram of glucose is stored with at least 3 grams of water (Source). This is why cutting carbs can result in weight loss, but you’re just losing rocket fuel/ability to train at high intensity and not actually losing fat. On the flip side, putting on 2.5 kg after a carb-loading session before a big day out is a good thing; you didn’t gain fat, you correctly topped up your rocket fuel stores. Athletes are recommended to eat 8-12 grams carbs/kg body weight/day to ensure adequate glycogen stores (Source).
Glycolysis: The anaerobic process by which glucose is broken down in the body to produce ATP (energy), primarily used during high-intensity, short-duration activities. Lactate is a by-product.
Isometric muscle contraction: Muscle tension occurs but there’s no change in muscle length nor joint angle.
Lactic Acid & Lactate: Lactic acid is an acid with the chemical formula: C3H6O3. Lactic acid is produced during anaerobic glycolysis when glucose is broken down for energy (ATP) in the absence of sufficient oxygen. It then quickly dissociates into Lactate (C3H503) + an extra ‘free’ H. After loosing an H, Lactic Acid, becomes Lactate. Lactate, a by product of anaerobic metabolism, is not harmful, it’s the spare H that’s responsible for muscle burning. Lactate can be used as an important fuel source provided sufficient slow-twitch/mitochondria dense, aerobically trained muscles are present..
Lactate Clearing: Lactate clearing refers to the body's ability to remove lactate from the bloodstream and muscles during exercise. Efficient lactate clearance is crucial for sustaining performance in endurance sports because it helps the body reuse lactate as fuel and prevents excessive accumulation, which can lead to fatigue. Improved aerobic fitness, particularly through Zone 2 (Green) training, enhances lactate clearance by increasing the muscles' ability to oxidize lactate as an aerobic fuel source.
Ligament: Fibrous connective tissue that attaches bone to bone. (tendons connect muscle to bone)
Mitochondria: Organelles within cells responsible for producing ATP through aerobic respiration.
Muscle Origin: Point where muscle attaches to bone (or facia) and does not influence movement at that point. It’s anchor point if you will. The quadricep muscle’s origin is the Femur (leg bone).
Muscle Insertion: Point where muscle attaches to bone (via tendon) and where the muscle’s action is delivered. The quad muscle insertion is the head of your Tibia (weight bearing bone in your lower leg) via the patella tendon. This is where the quads’ action is delivered; extension of the lower leg.
Periodization: Manipulating training variables in order to achieive progression towards an athletic goal.
Polarized Training: Training primarily in zones at either end of the spectrum—either easy or hard. Also called the 80/20 model- 80% low intensity, 20% high intensity.
Slow-Twitch Muscle Fibers (Type I): Muscle fibers designed for endurance and sustained activities, rich in mitochondria and myoglobin, allowing efficient use of oxygen to generate ATP primarily through aerobic metabolism.
Tendon: Fibrous connective tissue that attaches muscle to bone (ligaments connect bone to bone).
Supercompensation: A phase in the recovery process following a training stress where the body adapts to training stimuli by improving performance capacity beyond the pre-exercise level. This is why the timing of subsequent workouts is key; too early and you’ll be below baseline in recovery and further fatigue yourself. Timed perfectly, and you’ll be recovered above your previous baseline, thus making the new workout push you yet higher.
Training block: A portion of a training plan, with specific goals, that progresses in training stress (volume, intensity) over, typically, a 3 week build followed by a recovery week.
VO2 Max: The maximum amount of oxygen the body can utilize during intense exercise, measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). Scientific results can be found that cite any sprint duration from 30 seconds to 10 minutes as being effective to raise your V02 max (after an aerobic base has been built from zone 2/Green work!). Basically, any effort above your Anaerobic Threshold will stimulate maximal oxygen uptake. So, 10x 30 second sprints? sure!, 2 x 10 minutes, yup, that’ll work too! Choose the duration that best matches your goal activity:
Zone 2 Training: Zone 2 training refers to exercising at or below your Aerobic Threshold, where fat oxidation is the primary energy source. This zone emphasizes aerobic development and is sustainable for long durations, making it ideal for building endurance and efficiency. Zone 2 training results in: 1) Increased mitochondrial number and function; 2) Increased capillary density in muscles making for potentially more oxygen delivery; 3) Improved Lactate clearing capability; 4) improved ability to use fat as a fuel source. More reading. Source1 See Getting Started for info on finding your AT heart rate.
Training Zones: 5 zone heart rate model is most common (see chart below). 3 to 7+ zone models are used. Don’t complicate things - please see Training Zone tab for more info on the simple Green/Yellow/Red model. (below chart credit: Garmin)
“A great coach once told me that doing one session less than you had scheduled is preferable to doing one too many.”
3-time road cycling World Champion Peter Sagan