The Metabolic Efficiency Profile will test your energy and hydration requirements during sustained exercise

Here is a sample Metabolic Efficiency Profile report at the Fit Stop Human Performance Lab 

Energy Utilization Chart

Your report (date, 2013)

During your sub-maximal 30 minute bike test we determined that your ideal power output to spare carbohydrates with optimized fat burn is between 140-180 watts (HR between 108-130 bpm).  At wattages above 200 the utilization of fat is very minimal. Although fat utilization is apparent at 180 watt ranges… the high overall expenditure rate may lead to early depletion of stored carbohydrates (CHO) during continuous long bouts of exercise.

To evaluate energy needs and potential depletion problems I have provided various time at zones scenarios in the following charts – as determined from your Metabolic Efficiency Profile (MEP).

Energy Utilization Scenarios

Full 6 hours/day

The table below represents your energy response if you were pushing near the power output of 180 watts (zone 3) for six hours. Note: negative 336 carbs after ride = potential depletion problems

The next chart represents if you were pushing near the power output of 140 -150 watts (zone 2 heart rate) Note the 758 kcals CHO remaining.  It is easier here to keep your carbohydrate stores in the optimal levels.

The table below represents a range of zones from the 140 to 180 power output (108-130 HR). Here we have 208 kcals of CHO remaining.

30 on / 30 minutes off (during RAAM relay)

NOTE: this determination is based on you ingesting 120 kcals during your ride.  You may choose to focus on hydration during the ride (and after) while focusing on fueling during rest periods. 

Also note:  these determinations do not factor in your fuel intake during rest periods – which will pay a large role in replenishing glycogen.  However, these scenarios – when played out over multiple days, show how it may be difficult to keep up with fuel replacement when intensity is too high.  So be sure to stay in the sustainable zones 1-2 if possible.

Notes on your energy intake requirements

The calculated estimate for your suggested energy replacement during exercise lasting more than an hour is listed to the far right of the grams of carbohydrates every 20 minutes (see below). A more general recommendation is to consume approximately 30-60 grams (i.e., 120-240 calories) of carbohydrates every hour.  Sixty grams is usually the highest amount most endurance enthusiasts can assimilate in an hour or about 30-50% of your actual expenditure. However, some endurance athletes have acquired the ability to consume over 100 grams or 400 calories every hour without bloating or suffering other signs of digestion diversions in blood flow to the stomach. 

Within 1 hour after exercise consuming protein in combination with carbohydrates in approximately a 1:4 ratio (1 gm of protein for every 4 gms of carbohydrate) has shown to speed up the glycogen restoration and muscle recovery. Try to consume between 100-200 grams of carbohydrate within 1-2 hours after exercise (more specifically 1.5-1.6 gm or carb per kg of body weight).

Below are your exercise fuel intake recommendations according to your body weight:

Notes on your hydration requirements

Don't wait until you are thirsty to start drinking. By the time you experience the sensation of thirst you could have already lost up to 2-3% of your body weight from water. Only a 2% reduction can cause significant performance losses and over 3% can lead to heat exhaustion and even heat stroke.

During exercise, studies show that different individuals lose more water faster than others in similar environments (hot, cold, humid, etc.). It is quite individual. So the recommendation for fluid intake during exercise should be determined according to how much water weight you typically lose during your exercise.  If you lose 2 pounds of weight during a 1-hour exercise bout then you should be trying to replace a similar amount during your exercise activities. For each pound of body weight you lose you will want to try to replace it with 16 ounces of water. See your Sweat rate report below:

The information in the above chart represents your sweat rate and the resultant hydration and electrolyte requirements when riding at moderate temperature.  This was a 5 hour local ride.

NOTE: Your sweat rate per hour was 24.8 ounces per hour or 12.4 ounces per half hour which would be your fluid intake goal for each half hour ride.  The electrolyte requirements are listed on the per hour rate.  Cut those in half for the 30 minute ride.

Use your body weight as your metric to determine if you are reaching your hydration needs.

Other Hydration Recommendations to consider

2-3 hours prior to exercise, drink approximately 16-20 ounces of water.

·       10-20 minutes before exercise, drink approximately 10 ounces of water or sports drink.

·         During extreme conditions your hydration requirement per hour can be as high as 34 ounces.

       To determine your individual sweat rate and hydration needs in various conditions – go to http://www.fitstop-lab.com/tools/sweatratesheet.xls  

      Subtract 1 lb for every 16 oz of water consumed during time trial. Once you have confirmed total weight loss, you can then correlate each pound lost with the following loss in electrolytes:

•       220mg of Sodium
•       63mg of Potassium
•       8mg of Magnesium
•       16mg of Calcium

Electrolytes  Recommended electrolyte supplements

      o   http://www.saltstick.com/

      o   http://nuun.com/products

To evaluate your energy expenditure and fuel requirements during extensive exercise training go to http://www.fitstop-lab.com/Metaboliceff.htm or http://www.fitstop-lab.com/fitnesstesting.htm for more testing ideas at the Fit Stop Human Performance Lab

Aerobic Threshold (AeT)

The aerobic threshold (AeT) is a measure of a trend change in your fatigue response as you increase your exercise level. We typically evaluate AeT during a graded or ramp exercise test (see CMP). AeT is considered the first threshold and is observed prior to the anerobic threshold and is a good description of your endurance platform and the intensity of exercise which marks a steady state and your highest level of fat oxidation. It can be identified by ventilatory or lactate trend changes where we see a slight change in your breathing and an associated difficulty in talking while exercising or at a one mmol increase in lactate levels in the blood. AeT is usually found around 65-75% of max heart rate for fitter individuals and 50-60% for the less fit individual.

The AeT heart rate and pace are used as an indicator of how well you have established your aerobic endurance. Since the AeT suggests for you an intensity level that is well enough below the lactate threshold that you are not producing metabolic fatigue and at a rate that would not generally overwhelm your aerobic system, but is still high enough to suggest maximum fat oxidation, it can be a good indicator of your aerobic foundation. 

If you know your AeT pace and heart rate then you can test and observe the coupling or de-coupling effect to evaluate where you are in your base development. To do this you will need to find a level course that will make it easy to maintain a consistent pace for walking, running or cycling. After warming up try to maintain your AeT pace for 20-50 minutes. This should be done during a longer workout and you will notice that after a while the heart rate begins to drift even though the pace remains the same (i.e., decoupling). Theoretically, when that pace and heart stay constant (less or no drift) and the data lines are parallel then your aerobic endurance is well established and you are ready to proceed to more intense building phases in your endurance training.

For a more detailed explanation of this decoupling effect and strategies read Joe Friels blog summary at http://home.trainingpeaks.com/articles/cycling/aerobic-endurance-and-decoupling,-by-joe-friel.aspx

During the CMP testing in our lab we identify your AeT and provide appropriate explanation for optimizing the training effect.

APPLICATION

For endurance athletes and enthusiasts the AeT is a good focal point for the long slow workout to optimize metabolic efficiency (better fat utilization) and prepare the musculoskeletal system for long efforts.  Most long course triathletes and ultra distance athletes will choose a race pace that is often quite close to the AeT.

All exercisers can benefit from some longer training that is at or near the AeT which will optimize endurance, promote better fuel utilization, burn calories, improve recovery capabilities, without overwhelming your energy and musculoskeletal systems.

Hey you baby boomers out there. Here is a great program to get you fit for any adventure or goal that might be on your bucket list. Advanced testing and online coaching specifically geared to those over 50. Check out the Train to Win Over 50 program at http://ping.fm/aNEOG

Does an assessment of your aerobic capacity (i.e., VO2 Max) provide any real value to an athlete or exerciser? There is a common perception these days that the VO2 Max score has limited value especially with the more fit individuals. Is this true? Answer... http://ping.fm/2oc8d

Aerobic Capacity (VO2 Max)

Metabolic Testing

Does an assessment of your aerobic capacity (i.e., VO2 Max) provide any real value to an athlete or exerciser? There is a common perception these days that the VO2 Max score has limited value especially with the more fit individuals. Is this true?

Answer: With regards to the VO2 Max score I think this analysis is for the most part correct. By itself, if you are already a consistent exerciser, this fitness score will only provide a description of your top aerobic potential or the “size of your aerobic engine” and that value only changes a little bit if you are already training regularly. If you are sedentary or in poor health your aerobic capacity is a very important indicator. For unhealthy individuals the VO2 Max score will typically be low and if the VO2Max is low this status is associated with an increased risk of heart disease and diabetes. On the other hand, for people who already exercise regularly the VO2 Max score is an interesting value to compare with the norms but really does not tell you a whole lot about how effective your endurance training has been lately. However, metabolic testing like the type that determines the VO2 Max, ( see our Cardio-Metabolic Exercise profile as an example) can provide much more than the VO2 Max score, it also provides markers like your ventilatory and anaerobic thresholds which can be very sensitive measures to evaluate how your training has been recently and the affect on your sustainable power, sustainable calorie burn potential, and overall endurance. Additionally, it can give you individualized information to help set-up your own training parameters (intensity, duration, frequency) to help you avoid over or under training. Athletes who know their training limitations and parameters are also better able to avoid common overuse injuries due to training errors. Metabolic testing like the CMP test is a great tool to help you glean very individualized metabolic information to help form nutritional strategies for weight management and fuel replenishment during exercise or racing.

What is the CMP?

Basically the Cardio-Metabolic Exercise Profile is an analysis of a number of important components of your cardiovascular and metabolic function. This testing measurement begins in a resting state, and gradually progresses to a level of higher exercise intensity. During the gradual increase in intensity several trend changes in your ventilory (i.e., changes in O2 and CO2 volume due to internal and external respiration) can be observed through the use of a metabolic analyzer. These trend changes can be used to describe various degrees of energy usage and fatigue. The heart rates and pace or power outputs identified during the points of change can be used to set-up your own individual training parameters. Additionally, by using a technique called Indirect Calorimetry, this test can reveal how many calories a you will burn per minute while exercising at different zone levels, and how many of those calories are utilized as fat versus carbohydrate, and perhaps even more importantly for the endurance athlete, how efficient is an athlete at using oxygen at different levels of exercise intensity. VO2 or the “volume of oxygen” is merely a measurement of the amount of oxygen that a person is able to take in and utilize in their body.

So to summarize, although your aerobic capacity is an important measure of your health it does not represent the whole picture related to your endurance potential. For those who are serious about training to their potential other metabolic testing parameters can be very effective at optimizing health and endurance performance. To get tested go to the Fit Stop and sign up for a CMP assessment or if you cannot get to a lab check out the CMS, a self test which you can do at home to estimate your own threshold.

Keep training to finish strong!

Stoking Your Metabolic Furnace for Optimal Health & Fitness

Within the arena of health and fitness the term metabolic is thrown around quite a bit. We often hear and read about workouts or diet programs that “uniquely’ impact your metabolism so you burn more body fat &/or stimulate even higher fitness levels. But do these programs really work and how do we decide what type of metabolic focus is best for our particular needs?

Before we try to tackle the “what is the best” metabolic exercise - if there is such a thing - let’s first define the word metabolic. Metabolic or metabolism simply refers to the breakdown of food and its transformation into ENERGY. So, technically, any activity including breathing could be considered metabolic. However, typically when we see the term used in the context of promoting a particular type of exercise routine the implication is that the workout can increase the energy (calories) burned above what would be typical for a workout. The truth is there really are workouts that can create an environment where muscle is metabolically more active. More active muscles will lead to greater caloric burn. However, just finding more ways to recruit more muscle may not provide the whole picture of how we can optimize our fitness or health. By way of background and to narrow in on this topic a bit I have included a short description of several common metabolic related concepts that are often associated with exercise.

Metabolic Terms

There are quite a few promotional references that use metabolic to describe their program’s training benefits. Terms used to describe how energy is uniquely burned can include, but not exclusively; metabolic fitness, metabolic conditioning, resting metabolism, metabolic efficiency and even in a negative context as metabolic syndrome.

Metabolic Conditioning

Some popular exercise programs that are at times associated with the term “metabolic conditioning” are P90X, Cross Fit and programs that focus on high intensity interval training (HIIT). This type of program will typically stress variety, max muscle recruitment, and the requirement to consistently change ones exercise intensity and movement patterns during workouts. The training effect in this case is to promote continued challenge that pushes you through plateaus in your power, power endurance, strength, and of course, muscle tone with body fat reduction.

Metabolic Efficiency

Other more endurance oriented programs will focus on terms like metabolic efficiency (ME) which suggests that we can teach our body to use more fat as fuel which can provide even greater endurance, quicker recovery and potentially the ability to respond better to future more stressful training or lifestyle events. ME programs (see Metabolic Efficiency Training by Bob Seebahor) tend to stress lower intensity and progressively longer training efforts during certain phases in an annual training plan.

Metabolic Fitness

Along the same lines as ME the term Metabolic Fitness is commonly used within the endurance populations to promote training that will increase sustainable power or pace. These programs often focus heavily on improving an individual’s lactate or anaerobic thresholds (AT). This type of training will involve a variety of endurance focused workouts in addition to infrequent but longer intense interval sessions.

Metabolic Syndrome

On the health promotion side the term metabolic syndrome is really a negative byproduct of a lifestyle that is low in metabolic activity. Metabolic Syndrome is a condition of pre-diabetes where blood pressure, blood fats like triglycerides and cholesterol, blood sugar and belly fat are elevated above normal. Essentially this syndrome is the outcome of a lifestyle that is lacking in physical activity and associated with excessive and unhealthy eating habits. Metabolic syndrome can lead to heart disease, diabetes and other hypokinetic related diseases.

Resting Metabolism

In the quantification of energy or calories burned the term resting metabolism is often mentioned. This determination represents the calories that you will burn on average each day if you laid in bed and did nothing all day. We can test this value through indirect methods using a metabolic analyzer or we can predict the value from regression equations that have been constructed using body weight, gender and age. When determining energy expenditure from the use of a metabolic analyzer we obtain a resting energy expenditure (REE) value. This value can be added to other activity formulas or estimated using heart rate, in order to add additional energy burned through your physical activity. With these estimates it is possible to determine your food consumption requirements for the purpose of maintaining, losing, or gaining weight. Achieving a small deficit (200-500 kcals) in daily caloric intake through a combination of diet and exercise has been repeatedly proven to be the best way to achieve healthy and long-lasting weight loss with improved body composition. For athletes with a very high training volume this information will help them tailor their diet to ensure that they are getting adequate daily nutrition to meet the demands put on their bodies.

To help you track your energy balance there are several great mobile apps available. Below are two suggestions:

1. The Lose it app is very easy to use and it’s free at http://www.loseit.com/?tag=cws

2. Training Peaks (TP) app which also connects to a comprehensive training log and planner at http://home.trainingpeaks.com/products-mobile.aspx

What’s your metabolic focus?

All the aforementioned metabolic concepts are well substantiated but often misunderstood by the everyday exerciser and even some trainers and coaches. It is important to not only know the difference between the terms but also how to integrate each concept into your own plan, taking into account your limitations and personal goals. Below are a few examples of how to maximize metabolic adaptations to meet certain objectives and goals.

1. If your goal is a high overall fitness and a lower body fat level, especially if time is a limiter in your training program, then metabolic conditioning can be very effective. Because the workouts often include circuit style training that can incorporate both cardio and strength components at the same time, then workouts can be shortened while maintaining a high volume of training. With the appropriate ramp up in training volume your potential training effect can be quite high which can stimulate a greater energy burn potential both during and after your workouts. In other words, as you move up your fitness level you can burn more calories because you can do more work and because you did more work you may even burn more calories during the recovery period.

However, there are some potential downsides to this type of training. Any time you add a progressive intensity that relies heavily on high intensity interval training (HIIT, see zone 5 examples here) &/or explosive and heavy lifting the risk of injury goes up. Depending on your current fitness level and any existing limitations (i.e., age, heart risk factors, pre-existing injury, poor posture and alignment problems) this type of training may be counterproductive. You should also keep in mind that even though studies have shown that you can significantly increase your aerobic capacity (i.e., VO2 Max) from short but intense HIIT training this does not mean you will necessarily be able to experience a strong finish in events that last longer than an hour (e.g., ½ marathons or triathlons, mountain climbs, etc.).

2. Generally speaking, metabolic conditioning on its own does not provide a sufficient training effect for finishing strong in the longer stamina oriented events that require a more endurance training focus. If your goal is to walk, run, swim or ride faster for longer periods of time or you want energy that sustains you for long adventures like; mountain climbing, extensive hiking and/or long distance cycling then you will benefit to the greatest extent by focusing on your metabolic efficiency and metabolic fitness. This typically requires several longer workouts (sometimes over an hour sustained) during the week and eventually some higher intensity interval sessions as well. (See zones 1-4 for description of these workouts here). The goal of training that promotes metabolic efficiency (ME) is to help you spare your limited energy sources (i.e., stored carbohydrates) by using fat more effectively and at a higher work rate level. Which really means you can hike, run or ride a little faster while still using energy systems that use a high percentage of fat as your fuel source. ME training (i.e., lower intensity zones 1-2) can improve your stamina and how much energy you have for the longer more moderate activities.

The downside of focusing on low intensity training alone is that it will only have a limited effect on your ability to keep pushing up your calorie burn potential and fitness capacity. In order to increase not only your fat burning ability but also a sustainable higher fitness level you will need to begin focusing on training that pushes up your lactate or anaerobic threshold (see zones 3-4) . This training promotes Metabolic Fitness (MF) which will require mixing the lower intensity training with some shorter but harder efforts. Unlike HIIT however, these AT intervals will include a bit longer intensity efforts (2-10 minutes) which are at a less than 100% effort. Generally, the intensity is at or slightly above the AT.

Because endurance training generally requires you to focus more specifically on sustaining not more than one or two exercise modes (e.g., walk, Run and/or bike) at a time there is a limited cross over effect to improve other critical fitness areas like your strength, power and elasticity. Thus it is important to include additional strength and core conditioning workouts to your weekly endurance program. The right progression and mix of ME and MF with some strength training will not only provide great endurance effects but can help you also to develop that leaner, lighter and more muscular body that many are looking for.

There are some programs which try to incorporate MC, ME and MF all together (see Cross-fit Endurance). Keep in mind though, RECOVERY is always king so it is important to control the training stimulus so that you can recover fully from each workout. Mixing in too much MC may lead to too much intensity and too little recovery. This unhealthy combination can compromise your training effect and even your health.

The down side of endurance focused training is that not only is the time commitment extensive but also the repetitive nature of some endurance training and events can predispose you to overuse injury. Following a well thought out and systematic plan is critical to your success. See coaching.

3. If your goal is primarily to optimize your health by lowering body weight and improving cardiovascular and muscular strength then integrating a more moderate approach to ME, MF and even MC could be very beneficial to insuring a training approach that lasts. The critical factors here, as in all the above scenarios as well, is that any approach to adding more exercise than you are accustomed to should be progressed systematically and at a rate that reflects your current health and injury status. Individuals who have been sedentary for long periods of time or who have a history of injury problems or other health limitations will need to practice a very conservative approach to moving up their fitness. This most often will require consultation with your physician first and individualized instruction from a trained fitness professional.

Ultimately the program that focuses on optimal health and fitness will start with several months of lower intensity ME type training (zone 1-2) that will include a light weight strength program that targets postural exercises that promote good alignment and core stability. Eventually additional resistance will be added for greater strength improvement and one or two AT interval workouts can also be added each week (see zones 3-4). Once a platform of sufficient functional strength, ME and MF is established then, if desired and appropriate, more aggressive routines can be added, including some MC training.

In summary, the best programs will be the ones that best encompass the entirety of our current physical needs and aspirations. Sometimes we will have to give up one type of fitness to perform better in the other. But no matter what concept you follow it should match your ability to perform it safely and it should enable you to recover from from each workout fully and regularly. Sometimes the process is more important than the immediate product. Stay away from programs that claim quick results while overwhelming your abilities to cope. Be willing to buck the trends and follow programs that really meet your particular and immediate needs. There are a variety of metabolic equations that can lead to burning more calories than you consume. Choose your program well.

For a full assessment of your exercise needs and guidance on how to best set-up your program to meet those needs go to http://www.fitstoplab.com and get started today.

Are you a good fat burner? Find out what it means to be Metabolically Efficient and never run out of energy. Go to http://ping.fm/je4Ll

Thought I would send out a reminder of the great benefits from metabolic testing. Check it out at http://ping.fm/YXay7

Ventilatory Threshold (VT) vs Lactate Threshold (LT) - Quick summary

Q. What is the Ventilatory Threshold, Anaerobic Threshold, and how are these different than Lactate Threshold?

A. The Ventilatory Threshold (VT) is determined from ventilatory changes that reflect a trend change in your CO2 extraction, O2 consumption, and the breathing volume and rate. This trend change is often highly correlated with the lactate threshold. Both suggest a trend toward accelerated or accumulating fatigue problems. The Anaerobic Threshold (AT) refers also to a more fatiguing, non sustainable, level of exercise intensity where your body can no longer rely on utilizing fat and oxygen to maintain energy demands. The AT is determined when the RER exceeds 1.0 which is when 100% of your energy is now coming from carbohydrates. The assumptions are that VT and AT occur at very similar levels of intensity to the Lactate Threshold (LT). The LT is when lactate production becomes greater than lactate clearance, causing a buildup of lactate in the blood. Again, we can perform blood lactate testing to find this point but this involves frequent blood sampling throughout the test, with only a fraction of data points that are obtained from ventilator testing, and no "maximum fat burning" determination. It is your threshold characteristics that are by far the most informative and important information for evaluating the training effect

Sustainable Pace: Field Test

For a runner to evaluate their training effect (TE) it is important to learn how to monitor their sustainable pace. The sustainable pace(s) is an intensity level that you can sustain w/out accelerating the release of fatigue related waist products and the acidosis that accumulates when you are training at or above the lactate threshold (LT). In the lab you can evaluate this effect by determining the changes in speed (or power) and oxygen consumption levels (VO2) at the Lactate or ventilatory thresholds. See Lactate Threshold.

Lab testing can distinguish how the runner has physiologically adapted to improve his or her sustainable pace since we can observe the actual changes in oxygen consumption (i.e., metabolic fitness). Where as, speed changes at LT could represent both the economy of motion changes as well as those metabolic fitness changes. Knowing this is important because without all that information we typically are only guessing if your fitness is lifting up your pace to it's potential. Even using time trial speeds or race results may not be the best indicators of how well your body is adapting to your training plan. Time trials (TT) rely on your fastest effort for 30-60 minutes which can represent; your effort, metabolic fitness, economy and anaerobic (above LT) endurance changes. This may work well for endurance events that last fewer than a couple of hours, however if your event requires longer efforts (i.e., marathons) the anaerobic component to the TT may not reflect how well you can actually sustain the sub-threshold paces involved in the longer races or efforts. Similarly, if you evaluate your TE by your races only you can't be sure if the slower than goal pace was due to poor pacing, weather, fueling, effort, dehydration, overtraining or low fitness.

Although lab testing is your best bet to evaluate your TE the feasibility of regular testing every month is low due to limiters like cost and logistics. Another option that can be included along with periodic lab testing is to evaluate sustainable pace by using a field test that can monitor your pace changes at a constant subthreshold heart rate. One way to do this is to choose a heart rate that is about 10 beats below your lactate threshold heart rate and then run a 1 mile time trial at that heart rate. If the mile time decreases at the targeted HR from test to test than your sustainable pace is improving. This is a relatively safe test as well as a great field test to determine your TE for races or events that take longer than 2-3 hours.

To start tracking your Sustainable Pace check out this tool: Sustainable Pace Tracker.

Metabolic Efficiency

Metabolic efficiency can generally be defined as your ability to sustain more work (power, pace, etc.) while using less energy. More specifically ME can be defined as your body's ability to utilize more fat as fuel while sparing your limited amount carbohydrates.

To become more “metabolically efficient” will help you to access more of the 80,000 plus calories you have stored as fat and preserve the less than 2,000 calories available as stored carbohydrates.

Key Points: Training

Key point 1: Low to moderate intensity workouts are a key training component to improving your metabolic efficiency

Long duration and/or more frequent steady state workouts that are at or near the intensity of your Maxfat burn zone, which is about 55-65% of your MaxVO2, will help to optimize your ability to use fat as a fuel and help spare your limited but precious glycogen (i.e., stored carbohydrates).

Estimates are that even while exercising at your max fat burn zone your carbohydrate stores can sustain your effort for only around 5.5 hours before it will become necessary for you to slow down due to depletion problems. Additionally, pushing at intensities that are above that zone can severely shorten that duration potential. Obviously, this information is critically important for long course endurance athletes like Ironman and other ultra-distance athletes, but this concept may also be relevant in helping all athletes and exercisers to burn more fat while training. And this may be critical to recovery and in maximizing your power to weight ratio.

(Note: elite endurance athletes can often burn up to 8 calories per minute at their FatMax while most everyone else will burn less than half that amount).

The renewed focus on the importance of increasing fat utilization (i.e., metabolic efficiency) has been promoted by recent presentations by Registered Dietitian and Exercise Physiologist Bob Seebohar who believes you can “teach your body to burn more fat” and at the same time avoid gastrointestinal (GI) problems that are common with endurance athletes. He has observed that many athletes are not only limiting their potential to use more fat as energy but can actually be lowering their fat use because they are training too hard and consuming too many carbohydrates. This is especially relevant during the lower volume transition and base periods in training programs.

Read Bob Seebohar
http://www.usatriathlon.org/resources/multisport-zone/fuel-station/metabolic-efficiency-training
Sample metabolic efficiency training journey
http://www.usatriathlon.org/resources/multisport-zone/fuel-station/my-metabolic-efficiency-journey

Key Point 2: Increased training volume is the Key to maximizing fat utilization, increasing performance and burning body fat

Another key factor in optimizing endurance performance is your ability to maximize your volume of training by ramping up the frequency, duration and intensity of your training at a rate that you can continue to cope and recover. As long as you are able to adapt to performing more frequent, longer, and more intense workouts you will continue to increase your ability to maximize fat utilization, push up your sustainable pace, and give you an even greater net calorie expenditure. Of course the critical consideration when ramping up your volume is RECOVERY. Generally it takes many phases and even years to lift your training volume up to your potential safely.

Read: Matt Fitzgerald’s Racing Weight
http://www.velopress.com/sample/sample_RW.pdf
How does nutrition fit in the metabolic efficiency equation?

Key Point 3: Nutrition

Seebahor also recommends a periodized approach to eating which includes limiting your carbohydrates especially during your transition and base training periods. During these periods the focus should be on eating fruits, vegetables, lean protein and healthy fats and limiting sugars and grains. Your food intake should adjust according to the volume of your training with carbohydrates only increasing in concentration as training intensity and volume increases.

Read: Paleo Diet for Athletes by Joe Friel and Dr. Loren Cordain
http://www.thepaleodiet.com/paleo_books/forathletes.shtml or Bob Seebahor’s Nutrition Periodization for Athletes
http://www.amazon.com/Nutrition-Periodization-Endurance-Athletes-Traditional/dp/0923521836

In summary:Maximizing your endurance training effects will require walking a delicate line between pushing too hard too frequently which can limit your ability to use fat as a fuel, leading to early plateaus in your endurance fitness. On the other hand the volume in your training will need to be progressed with an appropriate dose of intensity to continue to maximize both fat utilization and sustainable power. Nutrition can play a critical role in helping you adapt to the training cycles necessary to reach your peak fitness. A periodized approach both to your training volume and your fuel intake is critical to your success.

Strategies:• During your base training periods start eating mostly fruits, vegetables, lean protein and healthy fats. Consider a periodized nutrition plan.
• Start Tracking all your exercise and food intake on http://www.trainingpeaks.com/
• Consider tracking your power to weight ratio and metabolic efficiency at a credible human performance testing lab.
o Test your metabolic efficiency on the treadmill, bike or both to evaluate your current ability to burn fat and to determine your max fat burn zone.
o Re-test your metabolic efficiency if the baseline test determined that your fat utilization was limited.
o Test your body composition to evaluate body fat% and lean mass changes.
o The goal with this testing is to set your training parameters (i.e., what pace and heart rate is associated with my max fat level) and to determine if your training and nutrition changes are having the desired effect.
Seebohar refers to the crossover point as the"Metabolic Efficiency Point" which is the intensity where carbohydrates first begin to burn at a greater rate than your fat energy. The goal is to move this point to the right on the graph below so that the Metabolic Efficiency Point will occur at higher pace or power outputs. To determine your individual crossover you’ll need to get tested.

If you have an interest in optimizing your metabolic efficiency the Fit Stop is currently offering an opportunity for you to experiment with some of these concepts by participating in our Metabolic Exercise Profile. This testing will provide the following useful information and tools to help you maximize your endurance potential and a greater ability to decrease your body fat:

• An Exercise Metabolic Assessment to determine your current Maxfat level, aerobic threshold, and cross-over point (where you begin to burn more carbohydrates than fat).
• Determine your metabolic training zones for heart rate, power and pace.
• Receive your own energy expenditure table which will list your calories expenditure rate for carbs and fat at various sub-maximal intensity levels. See sample table at www.fitstop-lab.com/tools/metabolicefficiency.xls
• An exercise physiologist will also help you set-up your training program and tracking system using the Training Peaks platform.
• Re-evaluations will be included at half price.

Contact us at kjnico@fitstop-lab.com or call 760-634-5169

Tools to Track your Endurance Fitness

Check out the simple fitness performance trackers (spreadsheets) at http://www.fitstop-lab.com/tools/FitTracker-bike.xls or http://www.fitstop-lab.com/tools/FitTracker-run.xls.

You will find that with these spreadsheets there are several tracking options that you can use to monitor your training effects on the bike or the run. The goal is to be sure to regularly benchmark your fitness changes as you progress in your training plan. Tracking these types of benchmarks will let you know if you are "on track" with your training. You will notice in the trackers that you can measure effect using a time trail (TT) method or a pace vs heart rate method. The TT method looks measure improvement in effect by looking at how much faster you can go for a 20-30 minute all out effort. The pace vs HR medthod on the other hand will compare a sub-maximal (i.e., sub-threshold) pace while maintaining a steady heart rate. Training effect improves when pace is faster at the same predetermined heart rate (or alternatively you could maintain a certain pace and track HR changes over time). Basically, the difference between these two types of self assessments is that the TT will determine both lactate threshold and anaerobic endurance adaptations combined. These TT tests work well to predict race performances for the shorter endurance event (i.e., under 2.5-3 hours) such as international distance triathlons or 1/2 marathon or shorter races. Where as HR vs pace tracking will suggest how well you have moved up the lactate threshold pace (or power) for the more extensive races like marathons, 1/2 Ironmans or longer races. Both types of tests can serve you well for shorter races but you should not rely on only the TT type trackers to predict how well you are doing on your training for the longer events.

Let me know how you do with these. If you have any questions do not hesitate to contact me. Keep training to Finish Strong.

P.S. Don't forget that the Fit Stop provides metabolic exercise testing if you are ready to benefit from a comprehensive picture of your performance profile and training parameters. Call us at 76-634-5169 or email kjnico@fitstop-lab.com . Check the testing out on the web at www.fitstoplab.com

Maximizing Strength to Weight Ratio - Part 1

Like with many training goals to get your best end result you will more than likely target an example or model of the outcome you have in sight. If your goal is to be more competitive in an endurance event then all you have to do is look at the podium in that event and you can identify some traits that tend to be common amoung the winners. If your target is road racing on a bike then your model body type would be light, thin on top with a significant amount of power producing mass in the lower body, whereas if you were modeling a triathlete you might find athletes who are light but they would typically show up with a little more mass in the upper body. On the other end of the spectrum if your goal event was to be a competitive olympic rower you would no doubt see bodies that were still lean but quite a bit heavier since they are required to produce enough power to move themselves and their boat or shell faster than their competitors over a relatively short period of time. Not only do different types of events suggest the optimal body type but the duration of the event will dictate which type of athlete will reach the podium. Generally longer endurance events like marathons or triathlons will favor light athletes while short sprinting type events which require explosive power over a short distance will usually favor the larger body types.

Whatever your target, one thing that is common to all these athletes is that they do not carry any excess weight that does not produce some form of power for their event. Muscle is the power producer while body fat does not produce power and is generally sufficient for your health in only relatively small amounts. So any excess in body fat is a limitation whether you are sustaining long bouts of exercise or short sprints. Granted - some sports like football and power lifting may require very high absolute mass levels to perform well and even excess fat can create a more powerful affect when trying to move another heavy mass. But if we are talking about the ability to move quickly and efficiently the LEANer mass (not fat) is most critical to high performance. This is why when we are evaluating an athlete's physical fitness and performance we typically will look at their strength relative to their weight. For cyclists we measure fitness performance by looking at their watts (power) per kilogram of body weight. A cyclist who is a mountain specialist will need to generate a very high wattage per kilogram of their body weight at their lactate threshold (LT) or functional threshold (FT) to be competive on the hills. This means they have to be light but at the same time able to generate a relatively high sustainable power to be competitive. A power to weight ratio of 5.0-6.0 or more is typically required for the top competitors. That means if you could generate 400 watts at your LT (that's a lot) than your weight would need to below 145 lbs to have more than a 6.0 watt/kg. Calc: 145/2.2 = 66 kg, that's 400 watts/66 kg = 6.1 watts/kg. Sprinters (cyclists) on the other hand will require a high sustainable power but also will need to be able to generate high levels of absolute power for the all out sprint. This means they will typically be heavier with huge power producing thighs.

Endurance runners will also need to generate a powerful pace relative to their body weight. You will typically see thinner, lighter athletes in the longer events and slightly larger athletes with more mass for short or middle distances. Some researchers have estimated that for every 1% reduction in body fat you can see a 1% increase in running speed. For triathletes the same is true, a higher power to weight ratio will equate to a faster run and ride.

Now, don't go out and start cutting weight by shutting down the fuel supply and exercising into oblivian just yet - there are limits to what you can lose and how you should lose it. As with any fitness endeavor you do not want to abuse you fitness to get light. My next post will discuss the optimal training guidelines for optimizing your strength to weight ratio.

P.S. to find out your power to weight ratio go to www.fitstop-lab.com/fitnesstesting.htm and get evaluated today. Choose the Cardio-Metabolic Exercise Profile - and check for specials at http://www.fitstop-lab.com/

MaxFat: Part Two

As we discussed a while ago the Fat Burn zone can be a confusing concept since exercising at your MaxFat level does not necessarily lead to an optimized ability to burn off excess body fat or even push up your fitness level. However, the truth is there are real benefits to understanding this concept and with being able to identify your own maxfat zone which can lead to a better training effect; whether that effect is increasing your ability to sustain long workouts (stamina), recover quicker from extensive training, increase your sustainable power and yes, even optimize your body composition (i.e., body fat %). The following information provides actual fat bump charts of athletes and exercisers who completed a Cardio-Metabolic Exercise Profile in our lab. Each chart suggests a different training history and their story may help illucidate more fully the fat utilization theories and how you could benefit from similar information.

Sample 1: The endurance runner

Typically an endurance trained exerciser who has trained a large percentage of the time in the sub-threshold levels will provide a fairly high fat utilization (6-9+ kcals/min) at their fat bump and their fat contribution will continue to decrease as intensity approaches the lactate or ventilatory thresholds (LT). Quite often at LT there will be little or no fat utilization and energy systems will be relying primarily on carbohydrate fuel (i.e., from stored glycogen in liver and muscle). This athlete showed a fairly high utilization even at the LT suggesting a good ability to spair the limited glycogen even at a fairly high sustainable pace.

Sample 2: The endurance cyclist

Notice the fat burn rate does not go up quite as high for this similar sized and fit athlete, though fat utilization is still present even at his LT. This is a very well trained endurance athlete like the runner example but because the test is on a bike the fat contribution will typically be lower. One theory for this is that since muscle recruitment and fatigue is more concentrated in the legs when cycling the fat utilization is limited by comparison.

Sample 3: Endurance Cyclist

A fit Cyclist during a 30 minute sustained effort just below his threshold wattage. Note the low contribution of fat for energy. This is actually not bad for an effort level of 80% of max VO2. Remember - fat contribution will decrease as you approach your threshold intensity.

Sample 4: Overtrained/ Unrecovered Fit Cyclist

This cyclist is a world class masters cyclist who came in for testing following a long hard ride. Note the random spikes of fat utilization. High intensity training can have residual effects on fat utilization compromizing the sparing or replenishment of glycogen for days. Other factors that might have contributed to this response may include unusually high stress response to testing discomfort (i.e., mask, etc.) or even eating behavior leading up to the test. Take away - be sure to evaluate your metabolic responses when you are fully recovered.

Sample 5: Very unfit new exerciser

Note the extremely low lactate threshold and low level of fat contribution throughout the test.
This individual had just started training on the elliptical machine 3 days per week and was hoping to start a running program. The test on a treadmill suggested that she would not be able to run even at a slow pace without exceeding her threshold. We encouraged her to spend most of her training in the next 6-8 weeks working below the threshold to avoid overreaching and to begin maximizing her ability to sustain work and use more fat as a fuel. Later we suggested she add some more intensity by including 1-2 interval workouts a week at or slightly above the LT (i.e., zone 3&4) to encourage greater fitness development.

Lactate Threshold (what's the big deal?)

Research says...

Lactate is produced as a side reaction in a metabolic process called glycolosis. Glycolosis is the body's energy system that breaks down carbohydrates (glucose) that are stored in muscle and liver to produce energy. Lactate IS NOT the cause of acidosis - that burning sensation your feel in the muscle - but rather it is the byproduct of glucose breakdown during intense exercise. So lactate is actually an indirect measure of acidosis or muscle fatigue.(1)

Your Lactate Threshold (LT) is a marker showing how much exercise (or physical work) you can sustain before the evidences of glycolosis are present. More specifically LT is that point in your exercise level where you begin to accumulate lactate in the blood and breathing becomes noticeably more labored (ventilatory changes). LT usually corresponds to your best 15k or 10 mile running pace or a 40k time trial on a road bike.

Your LT can be evaluated by several methods that include monitoring your heart rate, oxygen consumption and Power output or speed at LT. With appropriate training technique you can increase your LT which will enhance your body's ability to increase energy production through mitochondrial respirations ( or more aerobic pathways) thus decreasing the reliance on energy from glycolosis (anaerobic). Which means you can spare your glycogen (ie., your stored carbohydrates) which are in limited supply compared to the large amount of energy you have available from fat storage.

Additionally, smart endurance training will improve your acidosis-buffering effect, thereby decreasing fatigue allowing for a longer tolerance of challenging workouts and an enhanced training effect allowing for even more intense training. Here are some the recommendations from the literature on how to improve your LT:
An intense workout that is slightly above the LT is considered by some researchers to be the best for boosting LT (2)

20 minutes or more of training at a HR just above the LT is enough to significantly increase LT (3)

LT tends to be higher in older runners with one study showing the average LT at 85% of MaxVO2 for older runners and 79% for younger. Keep in mind that MaxVO2 scores are lower in the older athletes since they tend to decline with age. (4)

Research suggests that training programs that are a combination of high volume, interval and steady-state workouts have the most pronounced effect on lactate threshold improvement. (5)


Further applications:

Knowing your heart rate at LT allows the heart rates of other training zones to be calculated. For example, base endurance training (the longer slower training in zone 2) is typically 90-95% of your LT heart rate and the harder LT interval training in zone 4 is about 105% of LT while tempo training workouts are usually right around LT. The prescription of training using individual heart rate zones based on the LT heart rate (from exercise testing) can have a profoundly beneficial effect on training adaptation.

Retesting: If training goes well and the HR prescription proves to be ideal for moving the threshold higher (to the right) then the program is working. If however, the results are not as effective as planned then modifications in the training plan would be warranted.

You can get tested to determine your LT at the Fit Stop Human Performance Lab in Carlsbad, CA. go to http://www.fitstop-lab.com/fitnesstesting.htm

1. Robergs, R.A. Ghiasvand, F., & Parker, D. 2004. Biochemistry of exercise-induced metabolic acidosis. American Journal of Physiology - Regulatory, Integrative and Comparative Physiology, 287, R502-16.

2. Increased Training Intensity Effect on Plasma Lactate, Ventilatory Threshold, and Endurance.". Medicine an Science in Sports and Exercise, Vol 21 (5), pp 563-568, 1989.

3. Changes in Onset of Blood Lactate Accumulation (OBLA) and Muscle Enzymes after Training at OBLA, European Journal of Applied Physiology, Vol 49, pp 45-57, 1982

4. Lactate Threshold and Distance Running Performance in Young and Older Endurance Athletes," Journal of Applied Physiology, Vol 58(4) pp 1281-1284, 1985

5. Robergs, R.A. , & Roberts, S. 1997. Exercise Physiology: Exercise , Performance, and Clinical Applications, St. Louis, MO: Mosby


The information and programs are for informational purposes only. They do not substitute for the advice of a qualified health care professional or physician.

What's the "Fat Burning" Zone

As with many concepts related to exercise and it's benefits, the effects and the rate of change can be quite specific to each individual, especially when talking about weight loss or body fat changes. However, science does give us some suggestions that can be helpful when trying to maximize your ability to burn fat without jeopardizing your health or your endurance potential.
Specifically, related to the question "should I workout slower to optimize "fat burning?" Let me suggest that there is indeed a specific zone of intensity where you will burn the highest amount of fat calories per minute. Unfortunately, depending on the individual, those fat calories may not add up very quickly. For example, during metabolic exercise testing and through a method call indirect calorimetry, scientists can evaluate the concentration of fat and carbohydrates that are utilized for energy at different intensities. Usually, during rest and at the lower exercise intensities we see the highest percentage of fat utilized. Keep in mind though, at rest and low intensity the overall calorie burn is quite low. So, if you are exercising in zone 1 you may be burning mostly fat, but your calories expended will take a very long time to add up to weight lossed. Additionally, if you are not at a high fitness level you may be burning even less fat because you are doing even less work. For example, an elite level triathlete may be able to run an 8-minute mile pace and still maintain his or her heart rate in zone one (i.e., very low relative intensity). Running at that speed will require a very generous amount of calories to sustain and most of it will be derived from fat. Alternatively, If I were running an 8-minute mile pace my level of intensity would be much higher and closer to, if not exceeding, the lactate threshold. That would put me at a zone 3 or 4 intensity level (i.e., hard sustainable), which would require utilizing mostly carbohydrates since I'm already exceeding my fat burning zones.

NOW KEEP IN MIND if I weighed the same as the elite athlete we would be burning close to the same amount of total calories to run that 8-minute mile pace. If we both ran an hour the elite athlete will have burned most of his or her calories from fat while I will have depleted much of my carbohydrate stores and very little fat due to "harder training".

QUICK REVIEW: As exercise intensity goes up so does the overall calorie expenditure, however the fat burn will usually increase only to a limited expenditure rate as other energy systems need to take over. Often, as your intensity approaches and surpasses the lactate threshold, metabolic testing reveals little to no fat calories expended and energy is derived from nearly 100% carbohydrates.
So, according to the above analogy you might surmise that I need to slow down if I am going to burn fat and ultimately lose body fat. However, things are not always how they seem. In reality my goal should be to become fitter so that when I run in zone 1 or 2 I am not doing a shuffle step or walk to keep my heart rate down. I do this by training at levels that stimulate continued improvement in my lactate threshold (LT). Training to increase my LT or sometimes referred to as the anaerobic threshold has been shown to be most effective when combining a variety of training levels. Specifically, sometimes I should train at or slightly above the lactate threshold (zones 3-4) to stimulate LT overload adaptations and other times during longer bouts (zone 1-2)to enhance aerobic kinetics and fat burning adaptations. So there are different adaptations at different intensities (i.e., specificity of training).

Special Note: Recovery after the harder workouts is a key to seeing threshold improvements. As my threshold improves so does my sustainable pace and so does my ability to burn more fat calories and the total calories during exercise.

Also, keep in mind the fact that burning off the extra body fat is dependent on how many total calories you expend at the end of the day as compared to how many you take in from food. So the additive effect of all exercise and activity will promote body fat loss.

Let me introduce a couple more energy/training related concepts that might help you further understand the mechanisms involved with burning calories and losing body fat.

1. In the lab exercise scientists have discovered that exercise that is intense but sustainable (at or around your LT) for bouts up to an hour can have significant effects on how many calories you burn post exercise. There is a term for this called EPOC or excess post oxygen consumption. This concept suggests that you not only can burn calories during exercise but when sufficient work levels are sustained we can see additional calories, specifically fat, burned for several hours after exercise. However, usually individuals who are not very fit will have limited benefit from extra fat burned post exercise because they are generally not able to sustain work rates high enough to accumulate much of an additive effect from the fat burned. SPECIAL NOTE: hard sustained exercise creates higher EPOC which also requires a longer recovery period because of the stress on the system and depleted energy stores.

2. There are studies that show elite endurance athletes who burn well over 4,000 kcals per day often may only consume 2500-3000 kcals. These athletes continued to function and train for months on end and didn't necessarily continue to lose body fat (note: this low calorie intake is quite common among endurance athletes). Studies observed that the athlete’s metabolism adjusted to adapt to the limited energy intake by holding on to the stored fat. It was suggested that the training effect was also compromised due to the lower fuel intake. The point I am making here is that how much and when you fuel your body can have an effect on your ability to use and burn fat. High stress loads with limited fuel restoration and recovery can effect metabolism for the worse.

In summary, how to maximize your body fat burn is often a comprehensive and somewhat complicated approach, not usually accomplished by quick and easy methods. We've all heard that there are no good quick solutions like pills and starvation diets. Similarly, even the "fat burn zone" by itself is not as easy an answer as we might like.

Good luck and keep challenging your training - you will win in the end if you train smart and continue to learn as much as you can.

These exercises or lifestyle changes should not be attempted if you experience any discomfort, pain or dizziness. If you have a history of knee or back pain, high blood pressure or musculoskeletal injuries, you should seek medical advice and the expert services of a trained fitness professional.