How to Maximize your Training Efforts

“How to Maximize your Training Efforts” Christopher Baker, MS Exercise Physiologist CoxHealth Fitness Centers Cycling Requirements          Aerobic fitness Muscular strength Endurance Metabolic fitness Anaerobic power Neuromuscular fitness Diet Body composition Ergogenics       Flexibility Equipment Strategy and tactics Cycling skills Physical health Recovery “How to Maximize your Training”  Energy Systems     Heart Rate - Based Training Anaerobic or Lactic Acid Threshold Training Fueling the System Recovery Energy Systems  ATP-PC System The Lactic Acid System   The Aerobic System Energy Systems  ATP-PCr System Anaerobic  Energy is provided exclusively by high-energy phosphates or phosphagens ATP and PC stored in specific muscles activated during exercise.  5 – 10 seconds of maximal effort  Stored CHO, fats, and protein nutrients within the cellular fluids and tissues recharge the pool of highenergy phosphates.  ATP - PCr System Percent of Resting Value 100 80 60 40 20 0 0 2 4 6 8 10 12 14 Time (sec) ATP PCr Changes in ATP and PCr during exhaustive sprint cycling. Note ATP declines little during the early seconds of exercise, while PCr drops steadily throughout the activity. Only at Exhaustion are both energy sources at low levels. Energy Systems  The Lactic Acid or Glycolytic System      Anaerobic Glycolysis = The incomplete breakdown of glycogen (sugar stored in the cells) resulting in the production and accumulation of lactic acid, producing energy in the form of ATP. Provides for 1-3 minutes of energy Lactic acid values may increase 25 times that of resting values High acid content in muscles inhibits glycolysis and may interfere with the muscle’s contractile process. Energy Systems  The Aerobic or Oxidative System Long Term Energy  Most efficient source of energy production  > 3 minutes  VO2 Max or Aerobic Capacity – The value at which VO2 plateaus.  Absolute = L/min  Relative = ml/kg/min  Average 18 – 22 year old male = 44 – 50 ml/kg/min  Average 18 – 22 year old female = 38 – 42 ml/kg min  VO2 Max, Trained vs. Untrained 80 70 60 50 40 30 20 10 0 0 O2 Uptake, ml/kg/min VO2 Max t VO2 Max ut 2 3 4 6 7 8 10 11 12 Speed, mph Oxygen uptake in relationship to different speeds of walking jogging and running for trained And untrained individuals. Start exercise Steady-State O2 consumption End exercise End recovery Oxygen deficit – The initial period, in which O2 consumption is below the needed level. Steady state – The period in which O2 consumption meets the requirement for energy demand. Oxygen debt – The volume of O2 consumed during recovery from exercise over and above that of resting levels. Needed to remove CO2 that has accumulated from the utilization of the anaerobic systems. Heart Rate - Based Training “Fail to prepare; Prepare to fail” -John Wooden Heart Rate – Based Training  Resting Heart Rate (RHR) Morning Resting Heart Rate  A measure of fitness and recovery   Predicted Maximum Heart Rate (PMHR)  220 – age HR that can be maintained for prolonged periods (1hour) Elite athletes - 92% of MHR (1 hour) Beginners – 80% of MHR (1 hour)  Threshold Heart Rate (ThHR)    Maximal Heart Rate Field Test 1. Warm-up 5:00 – 10:00 2. Increase to a moderate pace 3:00 3. Increase cadence 3 – 5 revolutions 1:00 +1 or Increase your gearing by one gear 2:00 + 2 at the point this pace is difficult to maintain 4. Sprint as hard as you can for 30 seconds and note the MHR reached. Carmichael Training System – Field Test Warm-Up Power Interval (100) Recovery (80) Power Interval Recovery FT Effort Recovery FT Effort Cool Down 10:00 1:00 1:00 1:00 4:00 8:00 10:00 8:00 10:00     Record Average HR Average Cadence Time (if outdoor testing) RPE Heart Rate – Training Zones % MHR Effort Noodling Aerobic Threshold Anaerobic < 65% Recovery, easy, “below pace” 66% - 85% Group rides, “pace” 80% - 92% Time trials, “above pace” > 93% Surges, jumps, intervals, sprints Comparison of Heart Rate Training Zones PMHR (178) MHR (170) CTS (165) Noodling Aerobic Threshold Anaerobic <118 bpm 118 - 151 142 - 164 > 166 < 111 bpm 112 - 145 136 - 156 > 157 NA 145 – 151 Tempo 152 – 157 Steady State 157 – 162 Climbing repeats CTS Field Test - 4 Month Comparison 170 160 160 165 154 142 RHR = 64 RHR = 54 Heart Rate (BPM) 150 140 130 120 110 100 AT-8 R1 R2 R3 R4 R5 Recovery Time 144 135 130 126 120 117 134 135 12.9.07 4.13.08 What is Anaerobic Threshold?  The highest intensity, as measured by heart rate, at which the body can remove lactic acid as quickly as it is produced. Anaerobic Threshold with Training VO2 Max, ml/kg/min 70 60 50 40 30 20 10 0 0 1 100 90 80 70 60 VO2 Max % VO2 Max 2 3 4 5 Period of Training (Months) 6 Influence of physical training on VO2 max and the ability to work at a high percentage of VO2 max during prolonged exercise. How can I improve my Anaerobic Threshold?  1 – 2 sessions / week   How many repetitions? 3 – 5 minutes each 80% - 92% MHR 70% - 75% MHR (R) or  40 – 75 minutes    10:00-15:00 Warm-up 20:00-45:00 Training 10:00-15:00 Cool-down     92% - 95% CTS ~80% CTS (R) How can I improve my Anaerobic Threshold? SCENARIO: I don’t get to ride as often as I would like maybe 3 – 4 times per week. I often do a longer ride on the weekends and a couple of group rides during the week. How can I increase my aerobic fitness so that I can enjoy cycling even more at my current pace and have the ability to go faster if I would like too? I can only ride 60 minute tomorrow. What do I do?  60 minutes    10:00-15:00 Warm-up 20:00-30:00 Training 10:00-15:00 Cool-down    1:1 or 1:2 (work : rest) 5:00 intervals @ 80% (136) Recovery 5:00 – 10:00 or HR @ 66% (112) Practical Interval Training Tips     Build a solid base focusing on time as opposed to intensity. Riding 100 miles per week will provide for half of your potential cycling fitness. No more than 1/3 of training sessions should be of a high intensity The higher the intensity, the longer the rest Fueling the System Fueling the System - Facts       Tour de France cyclist: 3,000–7,000 Kcals/day Avg. sedentary female: 2,000 Kcals/day Avg. sedentary male: 2,500-2,800 Kcals/day You can only live 3-4days without water. You lose up to 12 cups of water daily through breathing, urinating, and sweating. A decrease of 2-3% body weight = A 3-7% decrease in cycling performance. Fueling the System     CHO PRO FAT Alcohol 1g=4 Kcal 1g=4 Kcal 1g=9 Kcal 1g=7 Kcal 60% 1,200 15% 300 25% 500 300g 75g 56g   Vitamins and minerals You: On a Diet; Dr. Michael Roizin & Dr. Mehmet Oz Fueling the System: Pre-Event  > 3 hours 7 – 8 Kcal per pound of body weight  70 – 150g CHO  Low fat and fiber  Consume high starch foods w/ energy drink, juice and/or low fat milk   1 to 2 hours  2 – 3 Kcal per pound of body weight Fueling the System: During  Water is fine for events lasting < 60 minutes  Trained cyclists need ~60g CHO/hr (240 Kcal) Select sports drinks with 6-10% CHO Drink 12-14 oz. a few minutes before a long ride to assure the CHO ends up in the bloodstream and not your bladder.   Fueling the System: During    Drink 3 – 4 oz. every 10-15 minutes Drink 8 oz. every 20 minutes in very hot conditions Be careful consuming drinks with fructose. Absorbed more slowly than sucrose, glucose, etc.  Does not stimulate as much fluid absorption  May cause gastric distress   Eat before you are hungry Fueling the System: Heat HEART RATE HEAT STRESS INDEX: Heart Rate Increases After Fluid Loss for Individuals of Various Body Weights. Change in Heart Rate (bpm) according to starting body weight BW Ch 110 lbs. 130 lbs. 155 lbs. 175 lbs. 200 lbs. 1 lb. 2 lb. 3 lb. 7 bpm 14 bpm 21 bpm 6 bpm 12 bpm 18 bpm 5 bpm 10 bpm 15 bpm 4 bpm 9 bpm 13 bpm 4 bpm 8 bpm 12 bpm 4.5 lb. 38 bpm 43 bpm 20 bpm 18 bpm 16 bpm Recovery “Recovery. That’s the name of the game in cycling. Whoever recovers the fastest does the best.” -Lance Armstrong Hydration / Rehydration     2 – 3% loss of body weight = reduced performance (3–4.5 lbs. for a 150 lb. athlete) Do not rely on thirst as an indicator! Look for sports drinks with 75mg of sodium/8oz serving Drink 16 – 20 oz. For every pound loss + the amount of any fluids consumed during your activity. ( 3 lbs lost = 60 oz + 48 oz) = 108 oz. Extreme dehydration Dynamics of Recovery (24 Hours) 70 60 50 % 40 30 20 10 0 0 - 2h 2 - 4h 4 - 22h Vastus Lateralis: Muscle Glycogen Content 120 % Muscle Glycogen Content 100 80 60 40 20 0 0 70% CHO 40%CHO 2h tr 12h 24h 2h tr 36h 48h 2h tr 60h 72hr Time Muscle glycogen content of the vastus lateralis (thigh) during three successive days of heavy training with diets whose caloric compositions were 40% CHO and 70% CHO. Recovery Timeline Finish      st-2 (1 hours) 22h 2h 4h Increased insulin sensitivity High glycemic index foods 4g CHO: 1g PRO (4:1) 1g CHO / l lb. Ex: 150 lb. athlete    150g CHO 40g PRO 760 Kcal Recovery Timeline (2 – 4 hours) Finish  2h 4h 22h Consume another moderate to high CHO meal    60 – 65% CHO 20 – 25% FAT 15 – 20% PRO  Following meal consume mostly low to moderate GI foods Recovery Timeline (4 – Finish   nd 22 hour) 22h 2h 4h Eat 3g to 5g CHO / 1 lb. Ex: 150 lb. Athlete   450g – 750g CHO 1800 – 3000 Kcal Summary          Build your base Allow your body to adapt to workloads before increasing the intensity Challenge yourself Be organized Be flexible Track your progress Have fun! Allow yourself to recover Reward yourself for your success and hard work! Baker, Arnie. (2006). High Intensity Training for Cyclists. Roadbikerider.com Burke, Edmund R. (2002). Serious Cycling (2nd ed.). Champaign, IL: Human Kinetics. Carmichael Training Systems; www.trainright.com Wilmore, J. H., Costill, D. L. (1988). Training for Sport and Activity: The Physiological Basis of the Conditioning Process (3rd ed.). Dubuque, IA: Wm. C. Brown Publishers.