|Posted on Wednesday, December 01, 2004 - 04:46 am: |
Hello everyone...it's been a little too quiet lately so I have some questions or clarifications...I've been on a rest week this last week and during my last ride before my mini-break (yes!!!) I came up with a couple of questions...it was my 3rd day in a row of 3 hours at LBP-10 (or at least trying to)...for me that's about 150bpm...however I could not get my heart rate up to 150 without a lot of effort...it felt like I was doing race pace type stuff, and when I got it up there I couldn't keep it there...so then I started thinking that after 3 weeks I'm probably a little fatigued and after 3 days, my glycogen stores may be a little low and my LBP of 160 is not really my LBP for this particular day...so I dropped it down to 140-145 and felt way better and finished my ride...here's the question...when I'm fresh, should I periodically check my La- values during my ride to get an idea of what it is at LBP-10 and then on each ride (or just the last of 3 in a row, when I can't push 150) check La- and adjust my heart rate until I get the correct La-...this makes sense to me...I just haven't done it because I don't have an unlimited supply of test strips...are there any other things I may be overlooking?...hope we can get some talk going...
|Posted on Thursday, December 02, 2004 - 08:24 am: |
Hey Dan ,
Thanks for your question.
It is exactly that picture , you see in your training, which makes us thinking .
1. How can we train with a fixed watt performance
2. How can we train with a fixed % tige of some maximal perfromance numbers like HR or Watt .
How do we know , what is the right "zone ".
We can not fix a number. Our body system is a physiological system and not a physical apparatus.
Now more practical advice here.
Even though the most coaches do not believe us , if we tell them , that out r top athletes train 30 - 40 below LBP , we do.
You may slowly start to agree with this.
If you understand lactate dynamic . ( And you accept the fact , that lactic acid is not a limiting factor in the acid production and the break down of performance) than you understand that LBP is a marker , where we use lactate as an information , resp. trend setter , whether we start to use Glycolysis pr ATP hydrolysis as the main contribution to the energy production ( resp. proton release. )
So intensity on the LBP are metabolicly aerobic but with a big contribution of glucogen. The time ( resp. the storgae of glycogen (sugar ) in your liver and muscle ) will be the limiting factor . In a 3 hours training LBP - 10 you will be still in the glucose metabolic situation . . So 3 days in a row LBP - 10 will "distroy " you energy storage and you in fact will start to use protein as a possible energy source.
We tested our athletes and the ammonia was extremly high on the third day.
Remember Dan ./ What is your goal.
Base training has to be in the aerobic FFA intensity ( no change in bloodsugar during the training, no lactate at all in the blood. )
So you can save the lactate strips. , get a free glucose meter and check blood sugar .
Base training has to be LBP - 30 and check your breathing
|Posted on Thursday, December 02, 2004 - 11:50 pm: |
How does a person's nutritional status (both during a long workout and post workout) impact this process (use of protein and glucose levels during a workout)?
|Posted on Friday, December 03, 2004 - 12:56 am: |
Good question , but not as clear answers as we would like to have. That's why supplements are the biggest market for the moment , lot's of good theories , with very little clear scientific evidence. For as many research studies you get in one direction , as many you get , which will tell you the opposite info.
I will come back perhaps on the wekend with some of our ideas and small trial , how we try to plan the training duratioin and the possible effect of overuse of certain energie sources.
As a short summary.
Training units , where we know we go in FFA will be done with supplemnets like water , NACL and KA and Cal. phosphoricum as Schuessler salt. ( One theorie is , that the CA2x supply may be one of the main limiting factor of long term endurance . We add as well in the drink ( Valin , leucin and isoleucin as one of the BCAA groups ( remember the tryptophan/BCAA ratio on the brain barrier. ) and we add some L glutamoine in the drink ( remember drop of the immun system ( White blood cells and vasotropin as a possible hormoin for vascularisation. )
Any short training 45 - 60 min ( Water )
Any training 1h + 15 Water and some glucose .
After training if intensity higher than 40 % immediatly recovery drink ( Sponsor ) with mainly glucose simple chain ( Insulin reaction followed by protein 30 min later BCAA and L - glutammin plus possible wat if it was a strength workout. )
If short intervall strenght with 5 min length immediatly protein after. ( Remember testosteron and HGH release after this type of trianing.
Hope this helped for the moment, but may be back with some more into detail info about the BCAA reaction during certain trainings.