I’ve been reviewing my favourite conversations from 2024 on the Roadman Cycling Podcast, I had the pleasure of sitting down with Professor Stephen Seiler, a pioneer in the field of endurance training. Our conversation spanned decades of research, practical applications, and some myth-busting truths about what really drives performance improvement. Here are the key takeaways for you:

1. Consistency Beats Complexity
Seiler emphasized that the best athletes aren’t those with secret hacks but those who nail consistency. He shared how elite performers achieve success through thousands of steady, intentional training sessions rather than fleeting moments of brilliance. "Your floor matters more than your ceiling," he said. Translation? Focus on how good your worst week is, not your best.

2. Polarized Training Demystified
Polarized training—doing 80% of your sessions at low intensity and 20% at high intensity—isn’t just a buzzword; it’s a self-organizing principle grounded in decades of athlete data. The key isn’t hammering every session but balancing stress and recovery to stay healthy and improve over time. Whether you’re training for a criterium or a 300km ultra-endurance event, the principles hold true.

3. The Power of Rest
Here’s the thing: rest days aren’t for the weak—they’re your most powerful reset tool. Seiler debunked the myth of recovery rides, explaining how proper rest, even just sitting on the couch, can fix signs of overtraining like low motivation or suppressed heart rate response.

4. The "10-Day" Rule
Feeling squeezed by the traditional 7-day training cycle? You’re not alone. Seiler’s advice: don’t be afraid to experiment with longer cycles, like 10 days, to make training fit your life while staying effective. This small tweak can unlock more flow and better balance.

5. Joy in the Journey
Lastly, the world’s best athletes find joy in the grind. Whether it’s laughing with teammates, savoring a coffee stop, or simply enjoying the process, happiness fuels sustainable performance. Are you finding joy in your training?

Want to dive deeper into these insights? Catch the full conversation on the Roadmap Podcast here. Let’s keep exploring smarter, more sustainable ways to reach our goals together.

What training insight resonated most with you this week? Hit reply and share your thoughts—I’d love to hear!



​Anthony