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b"In episode 75, we\\u2019re joined by Dr. Stephen Seiler, one of the top exercise physiologists of today. Dr. Seiler has talked with us previously about the polarized, or 80/20, model of endurance training, he\\u2019s shared his thoughts on zone models, and he\\u2019s helped us understand how slow your \\u201cslow\\u201d should be. For more with Dr. Seiler, return to episodes 51 (Polarizing your training)\\xa0and 54 (Applying the polarized model).\\n\\nWe\\u2019ve already talked about the overall polarized approach and how to do that 80 percent \\u2014 the long, slow ride. Today, we\\u2019re going to talk about the other 20 percent: high intensity work.\\n\\nIn this episode we\\u2019ll address:\\n- Why, even though Dr. Seiler recommends 80 percent or more of our work to be at low intensity, he is by no means against some hard work. \\n\\n-What you should use to structure the intensity of your interval work: heart rate or power, percent of max or percent of threshold. Or, is there another approach? His answer might surprise you.\\n\\n- Dr. Seiler\\u2019s multiple studies on interval work, including the three protocols he\\u2019s studied \\u2014 4x4 minutes, 4x8 minutes, and 4x16 minutes.\\n\\n- Notice that while each workout is hard, none of those three protocols is very complex. We talk about why things like execution, accumulating time, and consistency are more important than complexity.\\n\\n- Some of you may cringe, but we also discuss why the specificity of interval work isn\\u2019t as important as a lot of people think. To a degree, most work hits most systems. So don\\u2019t get caught up in being a few beats or watts over or under the target.\\n\\n- We\\u2019ll briefly discuss the periodization of interval work.We\\u2019ll wrap up the show with a discussion of higher intensity anaerobic intervals such as Tabata\\u2019s, and ask both Dr. Seiler and some pros about their favorite interval work.\\n\\nFinally, we\\u2019ll answer the pressing question: Who\\u2019s the biggest nerd of all.\\n\\nOur primary guest today is, of course, Dr. Stephen Seiler. At this point, he needs no introduction. He is one of the most influential researchers working today.\\xa0\\n\\nAlong with Dr. Seiler, we\\u2019ll hear from Michelton-Scott rider Brent Bookwalter about balance in interval work. This is the third episode in a row that we\\u2019ve heard from Brent, and that\\u2019s because as a top pro, who\\u2019s raced 10 grand tours, he has a lot of good things to say.\\xa0\\n\\nNext we\\u2019ll hear from Ruth Winder, a talented racer on the women\\u2019s Trek-Segafredo team. \\n\\nFinally, we'll hear from Bruce Bird. Bruce took up cycling in his 40s and has since won the Gran Fondo World Championships multiple times. At 50, he can tear apart the local pro races in Ontario. In other words, he\\u2019s figured out a few things about proper training.\\n\\nSo, if you\\u2019re ready to get intense, if you\\u2019re prepared for a smattering of nerd bombs, it\\u2019s time to make you fast!"