Folks -- i need a new blog server -- preferably one i can integrate with my Dot-Com (which is in a sad and neglected state ) --- any of you techies know how to do anything like that on the cheap , let me know in an email with a friendly suggestion ----
My web site server is GoDaddy as well if there are any peculiarities with them -- I would entertain switching servers as well if i got what i needed elsewhere
But that said ---- lets push on ! I dropped a teaser in my last Fit Claims Pro blog entry about The Athletes Corner , but here it is !!
Settle in, grab a Budweiser and some onion rings , -- and lets have some "hot talk" about some of the issues that affect us all --- just consider me Oprah's replacement from here on out
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Lets GO !!
----- OK - well talking about hardcore specifics is not fun --- but interestingly enough, i have had more meaningful conversations about things like VO2 max and lactate threshold with a couple of amateur athletes i am good friends with than with lifelong cycling insiders
Amongst my readers there are at least 5 of you guys' out there that we have spoke about this stuff --- but noteworthy is the guy i just spoke to a couple of days ago who brought up LT again
The term itself - Lactate Threshold - has a few different definitions and people argue how to correctly define it . There is no one universally accepted definition but the terms Lactate threshold and Anaerobic Threshold are used almost interchangeably -- from here on out - i will refer to this as LT
This illustration tying in performance to VO2, economy of motion and LT tells us that in theory, VO2 max is the absolute most important factor in performance for endurance athletes
VO2 max is marginally trainable - and may vary from event to event based on economy of motion ---- but there are natural genetic ceilings in place regrettably
VO2 max is 80% genetic roughly --- and the higher your natural max, the less trainable it becomes --- For instance, if your VO2 max is 25 (which would be very low) -- you may be able to train it to see a 50% improvement - bringing it to 37.5 - which is on the good side of average , but if your VO2 max is naturally high - your training efforts may only yield a 2-3% improvement
A couple of modern examples -- Lance Armstrong's numbers were hovering around 85, --- Steve PreFontaine, -84, Greg Lemond - 94
-- These type of numbers separate the genetically gifted from the rest of us -- they're freaks basically
--- Another factor that is not trainable is the percentage of red (slow twitch) muscle fibers vs white (fast twitch) muscle fibers --- the guys and gals with huge VO2 max numbers typically have a larger % of red muscle fibers
I am branching out beyond the original scope by talking too much about VO2 max -- as that is only part of the equation --- Red vs white muscle fibers are also outside the scope of this conversation and warrant another article entirely
A second aspect is Economy of motion --- that is --- Do you know how to run ? Do you know how to ride a bike?
are you doing these activities in as efficient a way possible ?
This is a highly trainable aspect -- it may take a while (in many cases, years ) - but it is trainable and is very important ----
j
--- Miguel Indurain and BRadley Wiggins , hour record holders and TdF winners --- are both doing their thing at as effieient a level as humanly possible
This brings us finally to LActate Threshold, or the onset of blood lactate accumulation
LT does not affect VO2 or Economy of motion, but these 2 can affect LT and LT is a good indicator of competitive performance
What is not widely factored is anaerobic performance
Anaerobic capacity is what wins sprints and other short distance events but is a factor that can inhibit endurance performance and i will delve into the relationship between anaerobic and aerobic engines later
But how do you know when your there - at the LActate threshold? - Or when your getting close?
This is cycling specific , but i am sure there is a similar running model out there or rowing model if either one of those sports are better
Put on a HRM (heat rate monitor ) - warm up for 20 minutes, then ride as hard as you can for 30 minutes --- Your average heart rate during the last 20 minutes should be your LActate Threshold Heart Rate (LTHR) provided there are no interfering environmental factors
Trained cyclists can generally hammer just below LTHR for about an hour, but once you push past it - you have about 6 minutes or so before you need to back off .
This is marginally trainable with interval work once or twice a week -- more than this can lead to overtraining -- but once or twice a week, tiptoe to the outer edges of your LTHR for 4-6 minutes, then soft pedal for 5 minutes and repeat 4 or 5 times
- small increases can yield big dividends --- but my thinking is while most people are elusively chasing the golden goose by trying to raise their Vo2 max, --- they are actually improving their economy of motion , thus making their efforts more effective regardless of what someone's lab numbers might say
And in summary , LT can go up a bit as well but improvements are often made in very small increments , but they are measurable
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Thats it --- usually when i dig deep , i visualize most of my readership's eyes glazing over a bit as they go back to looking up old aquaintances on FaceySpace or something ---- but this segment is for the rest who think about these things
Lastly -- i do not have a degree in physiology, kinesiology or exercise science --- my writings are my attempt to convey my teachings i have received from folks who do have degrees in such things to others in ways that are more understandable -- plus my perspective is from the receiving end of these teachings and the practical application in the field -- If anybody has anything more relevant they would like to share , please write me and we'll pow wow and get it posted up
Eventually i would like this to be a mutual exchange of ideas and knowledge
Thanks for staying with me on this experimental off-shoot
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---- Doug
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disclaimer: The information contained here is not intended to replace the medical advice of your physician and is not intended as medical advice. This newsletter/blog is a sharing of knowledge and information from the research and experience of the staff of Fitclaimspro.com and professional colleagues unless otherwise noted
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