| |
|
| |
 |
|
|
|
|
|
 |
|
 |
|
Endurance Performances such as marathon running, triathlon or cycling are highly dependant upon two fundamental challenges, energy management and mechanical efficiency, the longer the course the more daunting the challenge. The cost of work "energy" becomes more and more expensive (so to speak) when the effort of movement is intensified. Work can be measured in many ways, VO2 max testing, heart beats per minute, in watts or calories per hour. Regardless of the method of measurement the end result is the same.
If you spend more energy than you can store you must stop doing whatever it is that is consuming your fuel. The correct use of a heart rate monitor along with our support can make a major difference in overall performance. In recent news, much light has been shed on the pearls of heel striking as a runner. In our lab we address not only the cost of energy; we also analyze running and cycling mechanical economy. We perform these assessments with highly specialized tools that allow us to show you what changes you may require to find the most proficient running and cycling postures.
What can we do to improve endurance? Book an assessment today 805-484-1347
Have you had a chance to visit our running program site?
Downloadable articles:
Marathon Part 1 Marathon Part 2
Half Marathon
|
| |
|
|
|
VO2 max & Anaerobic Threshold Evaluation
At dhp we strongly recommend that your training begins with first, a precise identification of your unique metabolic functionality. This entails finding your anaerobic threshold and VO2 max. Many athletes will tell us that "they know their bodies" and this is pre-season testing is not important. Our experience shows that this is rarely the case and could not be more incorrect.
The truth is, that lactate build up in the working muscle is difficult to "sense" until it's too late. If you are burning, you've most likely been anaerobic for quite some time and your fuel efficiency is suffering. The outcome generally in triathlon is that you will be either doing some walking, crawling or at best sacrifice performance. For the cost of a good pair of running shoes or a dinner out with your date you could settle the issue and get tested. In our lab we have the technology to precisely provide a clear representation of your fitness and metabolic profile.
This is the same technology used to maximize performance for Olympic and professional athletes. They can't afford to make training mistakes like putting in useless junk miles, or training too hard and ending up injured or ill. What makes your time, or body, any less important?
Just as no two people have the same DNA or fingerprints, no two people have the same metabolic response to exercise. Know precisely how your body responds to exercise, and you take away the guesswork that defeats most exercise programs. It's a simple map to efficient weight loss, greater cardiovascular fitness, faster race times - and it is available now, through a simple test. |
|
 |
| |
|
|
|
Cardio-Metabolic testing measures the bodies gas exchange capacities, as we exercise the body demands oxygen rich air that is taken into the lungs as we inhale. As a result of the exercise we do energy is expended or "burned" at the cellular level and then released from the body as we exhale.
This exchange of gases holds a wealth of information regarding how effective we are in our energy management, identifying our anaerobic threshold or "AT" relative to heart rate is invaluable for training purposes. Heart rate is monitored during the graded exercise test and used like a metronome, marking metabolic consequence from rest to peak V02 max. Or, in the case of general fitness enthusiasts, a more guarded test can be conducted reading information at a sub-maximal level of exertion. |
| |
|
|
|
|
| |
|
|
|
Physiological variables of endurance performance
- Maximal oxygen consumption
- Lactate / anaerobic threshold
- Efficiency
First, oxygen delivery, which is dependent upon maximal blood supply to transport a greater amount of oxygen and potential for more muscle to be active during exercise. V02 is limited by the pumping capacity of the heart and arterial development to the muscle. The heart appears to be remodeled as a result of endurance training, developing greater ventricular volume and diameter, which results in greater stroke volume, increases in arterial dimension, resulting in greater blood volume. An increase in blood volume in conjunction with higher stroke volume results in improved cardiac output and a more efficient oxygen delivery system.
Second, is the ability to utilize this delivery of oxygen, the more intense work we can achieve prior to the onset of inhibiting lactate accumulation the faster a sustained pace we can tolerate. In an untrained state we are limited by the lack of capillary density, fatty acid breakdown, enzyme levels and mitochondrial density in the task specific skeletal muscles.
Last but not least, is the economy in which we are able to perform any sport specific task. Efficiency links sustainable power to performance. The more efficient or economical we are the greater pace we can achieve at any given level of energy output.
These factors are not independent of one another but influence each other. Each sport specific activity places specific demands on the system and is challenged by its unique resistance to movement. It is important to keep in mind that anaerobic threshold is more specific to the mode of exercise than is V02 max.
To improve endurance, athletes must learn to overcome fatigue, and they do this by adapting to the training demand. Any degree of adaptation is reflected in improved endurance. Athletes must develop the two types of endurance, aerobic and anaerobic, according to the specifics of the sport or event. Developing these two types of endurance depends on the type of intensity and the methods used in training.
Adaptations Resultant from Anaerobic Training: Training at high speeds improves motor skill and coordination at higher intensities, optimizing fiber recruitment to allow more efficiency, which lends to economical use of the muscles energy supply.
Anaerobic training does not stress only the anaerobic energy systems; part of the energy needed for sprinting is derived from oxidative metabolism. Consequently, repeated bouts of sprint-type exercise (such as 30 sec. maximal efforts) followed by recovery enhance the muscles oxidative potential. Anaerobic training also improves the muscles capacity to buffer the acid that accumulates within them during anaerobic glycolysis. Lactic acid accumulation is considered a major cause of fatigue during sprint type activity as it interferes with metabolism and contractile process. Aerobic training does very little to assist in lactate tolerance.
|
| |
|
|
|
|
|
|
