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

Finish Stronger by maximizing your Economy

Your "economy" or mechanical efficiency (ME) links your sustainable power to your actual performance work rate, velocity or speed.  The better the ME the greater the achieved velocity.  

Your ME is determined by measuring the volume of oxygen taken up by your working muscles at a given sub-threshold exercise intensity. For example, during a bike test your VO2 consumption at a standard power output can be used for comparison. A reduced volume of oxygen at the same power output after repeated testing would suggest an improved oxygen economy and improved performance potential.

At the Fit Stop Lab we measure ME during the Cardio-Metabolic Exercise Profile (CMP) by comparing your actual VO2 ml/kg/min measured at your anaerobic and aerobic thresholds with the predicted VO2 through calculations using the power output. 

We also measure Efficiency and Economy during a 20-minute sub-max exercise test called the Exercise Economy Profile. This test is conducted a couple of days after the CMP and requires performing a 20 minute continuous bike or treadmill test at 80% of your VO2Max.  

Outcomes from the EE Profile include:

GE = The Gross (Mechanical) Efficiency is the ratio of work accomplished to energy expended which describes whole body efficiency. Normal fit cyclists are typically around 20% while Pro Riders average closer to 25%.

EE = Cycling Economy or Running Economy refers to the actual power output generated at a cost of 1 L of oxygen (L= Liter). Highly trained amateurs cyclists generate approximately 75 W/L/min where as the pros are measured in the 85 W/L/min range.

VO2 drift = is commonly referred to as the VO2 slow component. Endurance performance can be enhanced by training to decrease the magnitude of the slow component. World class cyclists show increases of VO2 less than 130 ml over 20 minutes at a work rate of 80% of VO2 max. Unfit or normal fit cyclists will show 3-4 times this amount of drift for 20 minutes at the same relative intensity.  This assessment is a good indicator of how well your aerobic base has been established (or not). Specifically, when you have established a solid aerobic base you will see that during a sub-threshold (below AT) intensity (often best measure is near or at the AeT) the VO2 or heart will maintain a steady straight line consistent with the workrate (i.e., pace or power at AeT).  This is often referred to as "coupling." For more information on coupling check out Joe Friel's article. 

Here is an example of a 20 minute economy test

For more information on fitness testing at the Fit Stop Human Performance Lab go to http://www.fitstop-lab.com/fitnesstesting.htm.

APPLICATIONS

1. For endurance athletes and enthusiasts the benefit of understanding and evaluating your economy is that you can learn to maximize velocities at lower energy expenditure levels by focusing on the appropriate energy systems in training (e.g., zone training).  The right training effect can lead to a faster pace and better conservation of fuel at that pace, while limiting recovery problems.

2. For those individuals who are focused on weight management or more general health and fitness goals the benefit of understanding your economy is two-fold. One, by repeating over and over again the same activities or exercises can lead to mechanical efficiency's that will limit your calorie burn potential.  For example, walking the same flat route over and over again will promote a very efficient walking economy which will lead to faster pace but potentially lower calorie burn.  There is a need then to mix up your routine and the types of exercise.  Two, on the other hand if you plan to go on extensive hikes or other long endurance activities you would like to optimize your economy for that event so that you can finish strong, no matter the distance.

Zone 5 (Anaerobic endurance)

High intensity repeats to develop anaerobic endurance, speed and/or power.

Zone 5 or higher is ONLY for highly conditioned individuals. Training in this zone is performed for shorter periods of time (3-8 minutes) with adequate 1.5 x the duration for recovery time (HR returns to zone 1) in between intervals. This zone is used sparingly, usually not more than once a week or every 2 weeks. Heart rates are monitored in the recovery intervals to assure full recovery back to baseline before continuing additional hard intervals.

100% of your maximum heart rate (MHR) or

15+ beats above your AT or >105% of your heart rate at Lactate threshold (AT)

This work-rate (power or pace) is typically 106-120% of the power or pace at AT

A rating of perceived exertion (RPE) between 6 and 8. High discomfort. Close to your all out pace for up to 15 -30 minutes (anaerobic endurance).

Sample Zone 5 training sessions:

Running (these can be modified for use on the stepper and elliptical machines)

• Hill intervals on a 5-10 % grade. Do 4-5 x 3 minutes up in zone 5 and 3 minute recoveries.
• Speed intervals. For 5K preparation, repeat 4-5 x 200-400 meter distances at race pace.
• Track. Warm up +4 strides. Then 200, 400, 600, 800, 600, 400, 200 (recover for 50% of interval time). Alternate 3K-5K pace. Long easy cool down. Hint: 3K is about 5 sec faster per 400 than 5K.

Cycling

• Hill intervals on a 5-10% grade. Do 4-5 x 3 minutes up in zone 5 and 3 minute recoveries. 70+ rpm’s
• Time trial intervals. 3x10 km building from CP30 to CP12 on each interval (5 minute recoveries). Flat to slightly rolling course. Challenge yourself with big gears. On time trial set-up. 85-100 rpm. 

FINDING YOUR ZONES

If you are unable to get tested in the lab you can estimate your zones by going online to…

Lactate Threshold Tester (estimator) at http://www.fitstop-lab.com/tools/intensityindex.htm or 

I can help you set-up your zones online at http://www.fitstop-lab.com/CMSpro.htm

Zone 4 (Supra-threshold)

Anaerobic (Lactate) Threshold or Cruise Intervals – This zone will build metabolic fitness (i.e., a higher lactate threshold) and enhances one’s ability to sustain hard work & a faster pace or higher power output. In Zone 4, significant levels of fatigue, as represented by increases in lactate, are produced while not at a rate that overwhelms your energy systems. Zone 4 sessions should always be separated by a recovery period of 2-3 days to assure optimal recovery and then compensation from this training overload. Ultimately, both athletes and fitness enthusiasts (including weight watchers) can benefit from appropriate Zone 4 training.

A rating of perceived exertion (RPE) between 4 and 7

92-98% of your maximum heart rate (MHR) or

5-10 beats above your LT or 100-105% of your heart rate at Anaerobic threshold (AT)

Forceful breathing and an all out effort to sustain pace up to 1 hour.  

Here are some example graphical depictions of zone 4 interval session:

Step-up to zone 4 = Just starting? Follow this interval step up pattern to adjust to the new zone 4 intensity.  An early program might suggest you build to a the peak zone 4 heart rate for 1 minute then drop the workload to starting level for two-five minutes, check your heart rate during the recovery waiting until HR returns to zone 1 or 2 before starting next climb.

Higher fit = Long intervals. Adjust intensity of exercise to maintain work-rate (pace or power) in Zone 4 for prescribed interval duration (2-20 minutes). Objective here is to increase metabolic fitness (i.e., lactate or anaerobic threshold increase). Benefits include higher maximal steady state and increased sustainable pace or work level. For a smart and effective progression add 1-2 minutes to each up-interval every week (see sample progression).

Higher fit = Fartlek comes from the Swedish word meaning 'speed play'. This form of training involves alternating fast and slow speeds during a session. Most references suggest the use of undulatiing terrain and a lot of variety as the key aspects of this type of Fartlek training. The actual amount of fast and slow speeds (high & low intensity) is left up to the exerciser and how they feel.

Sample Zone 4 training sessions:

Running (these can be modified for use on the stepper and elliptical machines)

• Long repeats 1600 meters (1 mile) x 3 in Zone 4 with recovery for the same time it takes to do repeats.
• Tempo intervals (race pace)
• 10K = 400-1200 meter repeats with equal or 1 ½ time in recovery between repeats
• ½ marathon = 400-2000 meters with equal time in recovery
• Marathon = 800-3200 meters with equal time in recovery
• Steady state intervals (10-20 min.) on road or with long steady climbs or tempo (race pace) workouts at 10K pace.
• Fartlek training for 20 minutes (2-4 intervals).
• Crisscross threshold training. Choose a flat course. Warm-up and then run 20 minutes in zone 4.
• Crisscross from low zone 3 to high Zone 4 every 1-2 minutes.
• Step-ups. Warm-up, building to Zone 3 heart rate. Hold for 15 minutes. Then step-up to Zone 4-5a heart rate for 5 minutes. Relaxed form. Cool down.** (Note 5a = first 5 beats into Zone 5).

Cycling

• Cruise intervals on road or trainer. Do 4-5 sets of 5-10 minutes in Zone 4 with 2 minute recoveries. Smooth pedaling, 80-90 rpm’s.
• Threshold or Tempo ride for 25-60 minutes steady in zone 4. Non-stop. Flat course on your time trial set-up. Smooth pedaling – 85-100 rpm’s.
• Crisscross threshold training. Choose a flat course. Warm-up and then ride 20 minutes in zone 4.
• Crisscross from low zone 3 to high zone 4 every 1-2 minutes. 85-100 rpm’s.

FINDING YOUR ZONES
If you are unable to get tested in the lab you can estimate your zones by going online to…

Lactate Threshold Tester (estimator) at http://www.fitstop-lab.com/tools/intensityindex.htm or 
I can help you set-up your zones online at http://www.fitstop-lab.com/CMSpro.htm

Zone 3 (Tempo)

This zone is at or just below anaerobic threshold (AT). Zone 3 training helps to improve or enhance cardiovascular fitness while optimizing overall calorie expenditure. This is an ideal zone for increasing fitness and endurance performance. This zone represents a moderate to high exercise intensity level where slight increases in the anearobic threshold and enhanced aerobic energy pathways are included in the training effect. Here aerobic and metabolic fitness (muscle endurance) are improved. Exercise in this zone will focus on maintaining a maximum steady state workout that can include tempo workouts and long intervals. With an appropriate progression plan, these max steady state levels can be maintained for 20-60 minutes.

A rating of perceived exertion (RPE) between 4 and 6

85-92% of your maximum heart rate (MHR) or

91-99% of your heart rate at the anearobic threshold (AT)

Breathing begins to get more labored while pace is getting uncomfortable but doable for over an hour.

Here is some example graphical depictions of zone 3 workouts:

Step-up to zone 3 = Follow an interval pattern to adjust to new zone 3 intensity.  Add 1-2 minutes to each up-interval every week.

Higher fit = Adjust intensity of exercise to maintain work rate within Zone 3 for prescribed interval duration (5-45 minutes). Objective here is comfort at higher steady state. Benefits include improved power at moderate intensities, better fuel utilization, aerobic efficiency and some improvement in anaerobic threshold. 

Higher fit = Adjust intensity of exercise to maintain heart rate within Zone 3 for prescribed mileage/duration. Objective here is maintaining an appropriate tempo. Benefits include improved fuel utilization, increased muscle glycogen (stored energy) storage capacity, increased capacity for more intense workouts and improved aerobic efficiency.

Sample Zone 3 training sessions:

·     Running (these can be modified for use on the stair stepper, cross trainer and elliptical machines)

o    Keep heart rate in Zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.

o    Long repeats 1600 meters (1 mile) x 3 in zone 3 with recovery for the same time it takes to do repeats.

o    Tempo intervals (race pace)

-        ½ marathon = 400-2000 meters with equal time in recovery

-        Marathon = 800-3200 meters with equal time in recovery

o     Steady state intervals (40-60 min.) on road or with long steady climbs or tempo (race pace) workouts at ½ marathon pace.

o    Fartlek training for 30-40 minutes (2-4 intervals).

o    Crisscross threshold training. Choose a flat course. Warm-up and then run 20 minutes in Zone 3. Crisscross from high Zone 2 to Zone 3 every 1-2 minutes.

·     Cycling

o    Ride on rolling course. Big chain ring. Most of ride time in heart rate zone2-3. Seated on most hills.

o    Cruize intervals on road or trainer. Do 2-3 sets of 15-20 minutes in zone 3 with 2 minute recoveries. Smooth pedaling, 80-90 rpm’s, Aero position.

o    Threshold or Tempo ride for 25-60 minutes steady in zone 3. Non-stop. Smooth pedaling – 85-100 rpm’s.

o    Criss-cross threshold training. Choose a flat course. Warm-up and then ride 30-40 minutes in zone 3. Criss-cross from low zone 2 to high zone 3 every 2-3 minutes. 85-100 rpm’s.

o    Hilly course with long climbs. Stay in the heart rate Zones 2-4 on hills. No anaerobic. Do not force the effort on hills. Hold back some on climbs. Mostly seated on climbs. (May be done on indoor trainer.)

FINDING YOUR ZONES
If you are unable to get tested in the lab you can estimate your zones by going online to…

Lactate Threshold Tester (estimator) at http://www.fitstop-lab.com/tools/intensityindex.htm or 
I can help you set-up your zones online at http://www.fitstop-lab.com/CMSpro.htm

Sweat rate sheet

This is a nifty little tool is used to track how much fluids you will require to minimize dehydration during exercise.  You should know your sweat rate on warm, humid and cool days.

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.

Hydrating your Exercise

Despite the recent warnings in the literature of the possible hazards from drinking too much water, most of us need to drink more. The warnings against excessive drinking were related to research findings on marathon and triathlon participants who suffered water intoxication (hyponatremia) while running in the longer events. Those who suffered from this condition were typically the slower runners who were drinking frequently while at the same time losing exceptionally large amounts of sodium from sweating. Due to the long and strenuous exertion this loss of sodium created a severe imbalance between their hydration level and the electrolyte (sodium) levels causing symptoms such as nausea, fatigue, stupor and even coma and death. In such severe exertion cases, even sports drinks do not supply enough sodium. One possible remedy to this risk is to eat salty snacks during the race.

However, most individuals are not training to such an extent that they should be concerned about drinking too much. On the contrary, most individuals are not drinking enough water which, if gone unchecked during a hot or humid day, could create the same or worse problems as those that are associated with too much water. Additionally, the benefits of exercise can be limited when appropriate hydration levels are not maintained. Fluid losses of just 2% of your body weight (about 1.5 liters in a 150 pound individual) can cause a significant drop in performance.

Typically the daily recommendation is to drink about ½ ounce per pound of body weight or about 10-eight ounce glasses if you weigh 160 lbs. If you are working in a stressful (hard work, hot) environment then 2/3 ounce per pound or 13-14 glasses are recommended a day.

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 sweat rate calculator to determine your sweat rate at http://www.fitstop-lab.com/tools/sweatratesheet.xls

Sport drinks are also recommended to help maintain electrolyte (salt) balance and maintain blood glucose levels (for events lasting longer than 1 hour). Typically, a 5 to 8% solution (carbo/fluid) is recommended.
Keep in mind that dehydration due to fluid loss can have a dramatic effect on the body’s performance and could also lead to significant heat illnesses like heat exhaustion or even heat stroke and death. So keep the water coming especially on the hot and humid days. And if you are experiencing the joy of a marathon or similar exerting event then be sure to pack the salty snacks for along the way.

Zone 2 (Steady state aerobic zone)

This zone is typically around your aerobic threshold and acts to improve and enhance your cardiovascular fitness and optimizes fat utilization. This is one of the important zones for weight loss and health risk reduction. For endurance athletes this is the zone that typically includes your long slow distance (LSD) training. This zone represents a moderate continuous exercise intensity level with physiological benefits that include enhanced oxygen supply and more efficient use of oxygen (i.e., oxygen economy). Here cardiovascular strength is improved and endurance is enhanced. Exercise in this zone can be sustained for long periods of time optimizing calorie expenditure and the utilization of fat for energy to spare precious glycogen stores in the muscle. Recovery after training in zone 2 should take 8 hours or less. 

Key zone indicators:
A rating of perceived exertion (RPE) between 2 and 3
Comfortable pace but slightly deeper breathing than zone 1
Critical Power or pace (CP) for 180 or more minutes

Goals:
Beginners = Follow an interval pattern to adjust to the new zone 2 intensity.  Add 1-2 minutes to each up-interval every week while decreasing the down interval.  For a sample progression go to http://tinyurl.com/intervalprogress 

Higher fit = Adjust intensity of exercise to maintain heart rate at various levels within Zone 2 for prescribed mileage/duration (30-120 minutes). Objective here is distance rather than speed. Benefits include improved slow-twitch (endurance) muscle fiber development, enhanced cardiac output, respiratory endurance and better temperature control.

Sample zone 2 workouts:

1. Long intermediate walking or cycling programs.
2. Moderate walk /jogging efforts for transitioning walkers to runners.
3. Long slow day (LSD training) for endurance runners and cyclists preparing for a race or long event or to promote an increased ability to use fat for fuel.

Running
LSD day - Race distance preparation

• 5K race = 8-10 miles (50 to 110 minutes)
• 10K race = 10-14 miles (70 minutes to 2.5 hours)
• ½ marathon = 12-18 miles (95 minutes to 3.0 hours)
• Marathon = 16-25 miles (1.5 to 4.5 hours)

Heart rate zone 1-2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes for 15
seconds. Goal is 21 plus. To promote efficiency and prevent overuse injury.

Skill training/Strides. Warm up. On grass run 6 sets of 8x30 left-foot steps. Goal = 18-20 seconds. 90 seconds walk back recovery. Good form! Zone 1 cool down.

Cycling
Easy Ride in Zones 1-2, mostly Zone 1. Flat course. Low effort-light on pedals. Comfortably high rpm.

Ride in Zones 1-2 on your trainer using gears to simulate small rolling hills.

Ride primarily Zones 1-2 on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Skill training/Isolated Leg Training, ILT on trainer. After warm-up, alternate 20-60 seconds with 1 leg on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel  like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Cross Training
Keep intensities low while training in a variety of training modes that typically are not the same as your main target mode.  For example, cycling or spinning once or twice a week to break up your running program.

Swimming
Variety of aerobic interval sessions and form focus training.

Walking/Hiking
Walking a hilly course at a moderate to fast pace


FINDING YOUR ZONES


If you are unable to get tested in the lab you can estimate your zones by going online to…
Lactate Threshold Tester (estimator) at http://www.fitstop-lab.com/tools/intensityindex.htm or I can help you set-up your zones online at http://www.fitstop-lab.com/CMSpro.htm

Zone 1 (Active Recovery)

This “easy” zone is an aerobic and musculoskeletal base builder & is also used in active recovery. Training is generally continuous at about 55-70% of your maximal aerobic capacity and well below your lactate threshold. Benefits from this training level include lowered blood pressure, stabilized weight and improved muscle fitness and tone. This zone is often easier on your joints and muscles and therefore is appropriate for beginners or individuals wishing to begin to lengthen existing exercise bouts. Zone 1 training can also enhance musculoskeletal adaptations to promote quicker recovery from overuse or to prevent overuse injury. More typically zone 1 is used for active recovery after strenuous training days (or events) and between interval efforts. To determine your zones go and get tested at a reputable fitness lab. To schedule an assessment at the Fit Stop go to http://www.fitstop-lab.com/fitnesstesting.htm 
or you can estimate the zone using our Lactate Threshold Tester (estimator) at http://www.fitstop-lab.com/tools/intensityindex.htm 

The  zone 1 goal

Beginners = Prepares the aerobic and musculoskeletal systems for prolonged and eventually more intense forms of training.

Higher fit = Helps individual to recover from intense workouts by increasing blood flow to the muscles to help remove muscle soreness and free radical build-up that can lead to overstress and strain.

Example exercises and workouts in Zone 1

Active recovery

• Recoveries between intense interval training.
• Warm-up and cool-down sessions
• Recovery days in between hard effort days.

Foundation (Base training) phase for beginner exerciser. Starting with 1-15 minutes and progressing to 30-60 minutes or more.

Long easy walking or cycling programs

Easy walk /jogging efforts for beginning runners

Long slow day (LSD training) for beginner endurance runners and cyclists preparing for a race or long event (zones 1 & 2)

Running

• Very easy recovery jog/walk on a mostly flat course.
• Comfortable pace focusing on smooth and short foot strike.

Cycling

• Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals, comfortably high rpm focusing on pedaling skills. 
• After weights, spin on rollers, stationary bike, or indoor trainer. Heart rate in Zone 1. Comfortably high rpm. Stretch after. 

Swimming or water jogging at very easy effort levels.

Walking

• Walking in zone one would be a good pace (moderate to quick not strolling) on a flat course.  Slowing on the hills if necessary.

Some studies supporting active recovery to minimize recovery time from intense exercise.

J Sports Med Phys Fitness. 2012 Apr;52(2):122-7. (Active recovery better than massage and passive recovery)
J Sports Sci. 2008 Jan 1;26(1):29-34. (Active recovery faster than passive in swimmer performance)

Train to Win Over 50 - YES, YOU TOO can train to run a marathon, climb a mountain, cycle for 100 miles (or maybe 25), walk with no strain for hours, lose weight, be fit and energetic on your next trek, cruise or travel excursion, and of course, if necessary, get ready to compete. Isn't it time to reach for your physical best? Start smart training today. Go to http://ping.fm/f5qez

The low down on heart rate training zones - 1st of a 5 part post to discuss training zones. http://ping.fm/mAODL

Train smarter by training in your target zones

Despite a wide variety of differing opinions on how to maximize your fitness there is little doubt that to optimize your health and improve your endurance performance you will need to engage in at least some regular continuous type of exercise. The common phrases of "cardio" or "aerobic" exercise have long been the terms used for this form of exercise that is rhythmical, involves using the whole body, and elevates heart rate for extended periods of time, all of which can stimulate an improvement in your heart efficiency and caloric expenditure rate.  This form of exercise has been, in large part, focused on low to moderate sustained exercise which when the duration and frequency are progressed appropriately can lower one's risk for heart disease and improve physical stamina.   The aerobic exercise era started over 40 years ago when Kenneth Cooper coined the term. This form of exercise was a departure from the "no pain, no gain" era before it, and do to the documented health improvements and more palatable intensity levels, was able to embrace the more non-athletic populations and bring them into a more active and healthier lifestyle.  

Today a new focus, with numerous studies in support, has reemerged which encourages a more intense approach to fitness training called high intensity interval training or HIIT. This form of training will up the intensity and shorten the duration of each continuous effort, hence the term intervals. These interval sessions can typically be completed in 15-50 minutes and require pushing the intensity of activities like; cycling, hill walking, jogging, swimming or stair climbing for episodes of between 30 seconds up to 7-8 minutes, usually separated by shorter intervals of light activity for recovery.  There are those who claim that this form of exercise may be more beneficial compared to the more moderate sustained forms because as much or more work can be completed in shorter periods of time. Additionally HIIT can create a significant effect on your energy expenditure after exercise (EPOC) with further evidence showing that there is as great or even greater improvement in the aerobic capacity of the participants.  Some evidence has also suggested there may be a reduction in injuries if the exerciser performs intervals rather than the repetitive pounding in prolonged continuous exercise.  So less time, high fitness gains, and perhaps less injuries is the claim.  However, it is my opinion this trend may be over zealous just a bit.  As is historically the case with trends, the pendulum tends to swing a little far to the extreme when a new popular trend is heavily promoted, and this can result in confusion and some poorly planned exercise programs. This article is to re-affirm the benefits of the continuous type exercise as well as to define the training effect of several of the various intensity training levels or zones.

However you approach the intensity of your regular exercise program, it should be based first and foremost on your limitations and then with regards to your own personal health and fitness goals. It is very important to know what end product you desire and then how to go about reaching it safely. Once you know what you need from your exercise program then you will have to determine what parameters to train by. The training zone explanations in this blog will hopefully help you sift through the fitness frenzy and empower you to train with a healthier dose of knowledge and some good old fashioned common sense.

The Training Zones

The intensity of cardiovascular and metabolic (e.g., endurance) exercise can be divided into a series of Training Zones determined from your actual or estimated heart rate and/or the power or pace at the lactate threshold (LT). While the well-published target heart rate training zones provide rough guidelines for a broad cross section of the population, they may be totally meaningless for you and your personal goals. The heart rate and power output at your lactate threshold (LT) represents the actual effort that you can sustain for a prolonged period of time without accumulating problems from fatigue. Therefore, training above the LT will lead to rapid exhaustion. A smart training program may require exercising for certain periods of time at or slightly above the LT, or it may include short and higher intensity intervals well above the LT (e.g. HIIT and LT intervals), and it will usually require keeping your intensity level significantly below the LT for recovery, safety, or to enhance your metabolic efficiency or fat burning ability. 

Determining your threshold

Through lab or field testing, threshold based recommendations are generated according to your current fitness level and can suggest specific exercise recommendations for you. As your fitness level improves, re-testing will measure improvement and may change the recommended training heart rate zones accordingly. However, generally speaking, if you are already training regularly the heart rates will remain fairly consistent in any given year. You may find slight decreases from year to year with age. On the other hand, if you have been sedentary or inconsistent with your cardio training the heart rate zones may, in the early stages, increase significantly as you increase your fitness.

Methods

1. (BEST) FOR AN ACCURATE DETERMINATION OF YOUR INDIVIDUAL ZONES YOU CAN GET TESTED IN A LAB TYPE SETTING TO DETERMINE YOUR LACTATE OR VENTILATORY THRESHOLD WITH CARDIO-METABOLIC TESTING.  

2. (NEXT BEST) ALTERNATIVELY, TO ESTIMATE YOUR ZONES YOU CAN NOW FOLLOW A SELF TEST THAT YOU CAN DO AT HOME OR AT YOUR OWN GYM.  GO TO TALK TEST  AND WE WILL SEND YOU THE SELF TEST PROTOCOL FROM WHICH WE WILL USE YOUR DATA TO PROCESS YOUR TRAINING ZONES.

2. (THIRD BEST) AND LASTLY THERE ARE SOME BASIC FORMULAS TO ESTIMATE YOU LT HEART RATE.  GO TO ZONE CALCULATOR TO DOWNLOAD AN XLS SPREADSHEET TOOL.

Heart Rate Monitoring Guidelines

I highly recommend that to accurately monitor your intensity you should invest in a Heart Rate Monitor. There are several heart rate monitors (HRM’s) on the market including Garmin, Suunto, Polar and Timex. These electronic monitors use a chest transmitter and a watch receiver. They can be quite accurate and are exceptionally good tools for encouraging the precision training that cardio-metabolic heart rate zone training requires. They are also recommended for cardiac patients who need to exercise within narrow and precise heart rate ranges. The problem with monitoring your heart rate manually by palpation is that it is often imprecise and can be difficult to perform during exercise. 

Today's monitors also can include GPS or accelerometer devices to monitor speed and elevation which can also be used to evaluate and guide your intensity and performance.  

When to Take Your Heart Rate

Measure your heart rate at rest before you begin. If it is significantly higher than your normal resting heart rate, reduce your exercise intensity until you determine the cause. Exercising at altitude or in temperature extremes will increase your exercise and resting heart rates and decrease your exercise level. Measure your heart rate several times during each exercise bout to determine you are exercising within your target zone range. Adjust your heart rate accordingly to maximize your training effect while reducing the risk of chronic fatigue and injury. Measure your heart rate after 1-2 minutes of an active 5-10 minute recovery, such as walking or low level cycling. If these recovery heart rates begin to increase over time, it can be an indication of chronic fatigue. Your exercise intensity is too high &/or you are not allowing for adequate rest.

Ultimately, the greatest benefit from using heart rate is to be able to promote a specific training stimulus associated with certain training effects that you require. For a description of these zones and associated benefits go to training zones chart.  

My next few post will include a description of each of the six typical training zones.

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.