Monday, March 19, 2012
Wednesday, March 14, 2012
Tuesday, February 28, 2012
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:
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.
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.
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.
Sunday, February 12, 2012
Friday, February 03, 2012
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
Wednesday, January 18, 2012
Sunday, January 15, 2012
Thought I would send out a reminder of the great benefits from metabolic testing. Check it out at http://ping.fm/YXay7
Wednesday, July 20, 2011
Tracking Training Effect (Part 1)
Tracking your Training Effect
Part 1: Sustainable Power
If you are training for an upcoming event, competition, or any challenging physical pursuit then the benefits from evaluating your training effect should not only be understood but should remain in the forefront of your plans. As many coaches have often remarked “you won’t know where you are going until you know where you’ve been”. By tracking not only the training you accomplish but also the effect from that training, it can make all the difference to your potential for success. It doesn’t matter whether that success is measured by a personal best or just finishing strong in the event or quest. Regularly inserting a performance test into your training plans is essential to keeping you on the safe, efficient and most EFFECTIVE track in your training.
There are many types of fitness tests that help you monitor your training. Some are more general tests to evaluate your overall health and fitness while others are very specific and intended to describe the outcomes that directly affect the result of the event or challenge. Athletes or individuals who intend to participate in short events, like sprinting, combative sports (i.e., MMA), downhill skiing, or ball games will benefit most from tests that evaluate more short burst power, functional strength, anaerobic endurance (max effort for a few minutes), and skill levels. On the other hand for those individuals who are preparing for longer events requiring sustaining their efforts for more than a few minutes, possibly even hours, will need to be evaluated more importantly for their stamina and endurance, and more specifically their sustainable power.
We are going to define sustainable power as the mechanical output generated from a culmination of the body’s ability to generate and sustain energy (metabolic pathways) with an enhanced muscular efficiency (neuromuscular adaptations). The mechanical output can be measured as wattage (bike, row), pace (run, walk) or level (elliptical, stair-climber, etc).
In Part 1 of tracking your Training Effect endurance is the focus. Here I am going to discuss a few ways you can evaluate how effectively your endurance level is progressing. However, testing is not as easy as it sounds. One difficulty is that when describing sustainable power we often are really talking about a target value that needs to be defined further according to the duration of the endurance event. Some endurance events are considerably longer or shorter than others. Thus, the test for training effect should be sensitive to those differences. For example, your “sustainable pace” is quite different in a 10K run (just over or under an hour) than it would be on the run portion of the Ironman Triathlon (3-5 hours). Testing would have to assess the intensity for which you will be sustaining. Essentially, we rely on different energy systems less or more heavily depending on the length of the event. For example, one performance field test used to evaluate endurance athletes is the 20-30 minute functional threshold test (FTT) or the functional threshold power or pace (FTP) test. This test is essentially a time trial (TT) in which you would be required to run or ride for a 30 minute time period at your fastest pace or highest speed possible. From this test we can determine your FTT along with your functional threshold heart rate (FTHr) which is a fair prediction of your lactate threshold heart rate (LTHR). This FTHr is the heart rate that represents the pace or speed (FTP) that is at the lactate threshold (LT). The FTP test is a good predictor of the training effect in events that are less than an hour or two in duration. However, if you try to rely on this 30 minute time trial to evaluate your preparation for a marathon you would be missing critical information on how well you have developed the energy systems required to keep you going for more than an hour at speeds that are often well below the LT.
A better test to evaluate your progress for the longer course event is to determine your training effect at a sub-threshold pace. One way to do this is to evaluate your pace changes at a controlled heart rate that is below the LT. This will require that you first conduct the FTT (FTT tool click here) to determine your FTHr or better yet get into the performance lab to participate in a lactate threshold test to determine you actual LTHR. Once you have your LTHR or FTHr then you can conduct another sub-threshold field test on another day. This sub-threshold test can be a run for 1 mile or a bike for 6 miles at a speed or pace that stays at 10 beats lower than the FTH. You can then use the average speed for that distance as your benchmark to evaluate your long course sustainable pace (LCSP) changes. As speed improves at the same heart rate you can be confident that you are increasing your sustainable long course pace.
If you would like to evaluate your sustainable power The Fit Stop Human Performance lab can provide this testing in a laboratory setting with analyzers that will not only provide your LTHR but will also identify your ability to burn fat and spare carbohydrates (long course priority) as well as provide insights into your unique physiology that can be used to help you reach your endurance potential.
However you decide to evaluate your training effect try to do it regularly. How you feel about your training (good or bad) or feeling strong as you push one of your tempo runs is not always a good indicator of how well your training is going. Be sure to test your training effect regularly and insure that you are training most effectively and with the ability to Finish Strong in your event.
To your continued great health,
Part 1: Sustainable Power
If you are training for an upcoming event, competition, or any challenging physical pursuit then the benefits from evaluating your training effect should not only be understood but should remain in the forefront of your plans. As many coaches have often remarked “you won’t know where you are going until you know where you’ve been”. By tracking not only the training you accomplish but also the effect from that training, it can make all the difference to your potential for success. It doesn’t matter whether that success is measured by a personal best or just finishing strong in the event or quest. Regularly inserting a performance test into your training plans is essential to keeping you on the safe, efficient and most EFFECTIVE track in your training.
There are many types of fitness tests that help you monitor your training. Some are more general tests to evaluate your overall health and fitness while others are very specific and intended to describe the outcomes that directly affect the result of the event or challenge. Athletes or individuals who intend to participate in short events, like sprinting, combative sports (i.e., MMA), downhill skiing, or ball games will benefit most from tests that evaluate more short burst power, functional strength, anaerobic endurance (max effort for a few minutes), and skill levels. On the other hand for those individuals who are preparing for longer events requiring sustaining their efforts for more than a few minutes, possibly even hours, will need to be evaluated more importantly for their stamina and endurance, and more specifically their sustainable power.
We are going to define sustainable power as the mechanical output generated from a culmination of the body’s ability to generate and sustain energy (metabolic pathways) with an enhanced muscular efficiency (neuromuscular adaptations). The mechanical output can be measured as wattage (bike, row), pace (run, walk) or level (elliptical, stair-climber, etc).
In Part 1 of tracking your Training Effect endurance is the focus. Here I am going to discuss a few ways you can evaluate how effectively your endurance level is progressing. However, testing is not as easy as it sounds. One difficulty is that when describing sustainable power we often are really talking about a target value that needs to be defined further according to the duration of the endurance event. Some endurance events are considerably longer or shorter than others. Thus, the test for training effect should be sensitive to those differences. For example, your “sustainable pace” is quite different in a 10K run (just over or under an hour) than it would be on the run portion of the Ironman Triathlon (3-5 hours). Testing would have to assess the intensity for which you will be sustaining. Essentially, we rely on different energy systems less or more heavily depending on the length of the event. For example, one performance field test used to evaluate endurance athletes is the 20-30 minute functional threshold test (FTT) or the functional threshold power or pace (FTP) test. This test is essentially a time trial (TT) in which you would be required to run or ride for a 30 minute time period at your fastest pace or highest speed possible. From this test we can determine your FTT along with your functional threshold heart rate (FTHr) which is a fair prediction of your lactate threshold heart rate (LTHR). This FTHr is the heart rate that represents the pace or speed (FTP) that is at the lactate threshold (LT). The FTP test is a good predictor of the training effect in events that are less than an hour or two in duration. However, if you try to rely on this 30 minute time trial to evaluate your preparation for a marathon you would be missing critical information on how well you have developed the energy systems required to keep you going for more than an hour at speeds that are often well below the LT.
A better test to evaluate your progress for the longer course event is to determine your training effect at a sub-threshold pace. One way to do this is to evaluate your pace changes at a controlled heart rate that is below the LT. This will require that you first conduct the FTT (FTT tool click here) to determine your FTHr or better yet get into the performance lab to participate in a lactate threshold test to determine you actual LTHR. Once you have your LTHR or FTHr then you can conduct another sub-threshold field test on another day. This sub-threshold test can be a run for 1 mile or a bike for 6 miles at a speed or pace that stays at 10 beats lower than the FTH. You can then use the average speed for that distance as your benchmark to evaluate your long course sustainable pace (LCSP) changes. As speed improves at the same heart rate you can be confident that you are increasing your sustainable long course pace.
If you would like to evaluate your sustainable power The Fit Stop Human Performance lab can provide this testing in a laboratory setting with analyzers that will not only provide your LTHR but will also identify your ability to burn fat and spare carbohydrates (long course priority) as well as provide insights into your unique physiology that can be used to help you reach your endurance potential.
However you decide to evaluate your training effect try to do it regularly. How you feel about your training (good or bad) or feeling strong as you push one of your tempo runs is not always a good indicator of how well your training is going. Be sure to test your training effect regularly and insure that you are training most effectively and with the ability to Finish Strong in your event.
To your continued great health,
Thursday, February 24, 2011
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
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
Friday, February 18, 2011
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.
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.
Sunday, February 13, 2011
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.
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.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.
• 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
Thursday, December 02, 2010
Fat Burning: Fact vs. Fiction
Here is a very succinct and helpful video on how to work at weight management. Here at the Fit Stop we provide the parameters to train by and a further explanation of how to best progress the mix in your trainig and eating patterns.
Thursday, October 07, 2010
Ryan Hall's decision not to race Chicago
This blog by Ryan stimulates good discussion on what it means to train to win by training and racing SMART. Check it out at http://ryanhall.competitor.com/2010/09/30/why-i-decided-to-not-run-chicago/
Tuesday, October 05, 2010
Jumping Back on the Fitness Bandwagon
What do you do if the inevitable illness or any interuption causes you to miss several weeks of workouts? This article sets up a good strategy to get you back into your routine safely.
Jumping Back on the Fitness Bandwagon
Jumping Back on the Fitness Bandwagon
High Reps and Light Weights vs. Low Reps and Heavy Weights?
Some solid information from ACE on heavy vs light weight for general strength gains.
High Reps and Light Weights vs. Low Reps and Heavy Weights?
High Reps and Light Weights vs. Low Reps and Heavy Weights?
Monday, October 04, 2010
Wednesday, September 22, 2010
Sub 2 Hour Marathon | An American Record?
Check out this video on running economy - great insights into the role of running drills and form focus to enhnace sustainable pace.
Thursday, July 29, 2010
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
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
Saturday, April 03, 2010
Injury response and your doctor
I was forwarded an interesting article regarding how to respond to your aches and pains from exercise. Although I would never recommend avoiding seeing your doctor for significant injury symptoms or if you are new to exercise with a history of injuries, but I do appreciate the common sense approach to the typical and occasional pains associated with many fitness training activities. I am not a proponent of pushing through the pain, however I am a proponent of learning how to work around the pain. Check out this article which has credible sources like Dr. Paul Thompson and other respectable physicians with vast exercise experience.
The link is http://www.nytimes.com/2010/04/01/fashion/01best.html?emc=eta1
The link is http://www.nytimes.com/2010/04/01/fashion/01best.html?emc=eta1
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