Training can be confusing. You'll hear about how running slow will get you faster but how slow is to slow and how long should you go?
Are you training at your ideal intensities or are you racking up a lot of junk mileage?
Also, when it comes time to build your anaerobic threshold are you pushing hard enough? With each each Zone Check (VO2 max testing )and Lactate Threshold assessment we give you a thorough consultation so you'll understand your training needs and how your body responds to exercise.
If you have any questions feel free to contact us or scheduling a free no obligation consult.
ZONE CHECK CONSULTATION
VO2 Max, LACTATE / ANAEROBIC THRESHOLD
BREATHING AND HEART RATE RESERVE
CYCLING TRAINING ZONES (HEART RATE/ WATTS)
RUN TRAINING ZONES (HEART RATE/ MIN/MILE/ MPH)
DEPLETION RATES PER ZONE
IDEAL PACE FOR EVENTS / RACING
FUEL MANAGEMENT / RACING
AND MUCH MORE
VO2 max (also maximal oxygen consumption, maximal oxygen uptake or aerobic capacity).
VO2 max refers to the maximum amount of oxygen that an individual can utilize during intense or maximal exercise. In a lab a VO2 max testing is generally done with a graded exercise test on a treadmill (for runners), where each stage the workload is increased while ventilation and oxygen (O2) and carbon dioxide (CO2) is measured. VO2 max is reached when oxygen consumption remains at steady state despite an increase in workload.
VO2 max is expressed either as an absolute rate in liters of oxygen per minute (l/min) or as a relative rate in millilitres of oxygen per kilogram of bodyweight per minute (ml/kg/min).
The relative rate is the expression often used to compare the performance of endurance sports athletes.
>75 Olympic caliber endurance athlete
>60 National caliber endurance athlete
>45 Athletic fitness
>38 General health & fitness
If you have a VO2 max over 75 does it mean you can compete as a Olympic caliber endurance athlete? Unfortunately no, there are many other factors to consider. With that being said you may be a very efficient athlete and compete well at the regional or national level with a VO2 max of 57 but competing on the world level (Olympic) your VO2 max may very well be your limiting factor. In the car world it's like showing up with a 6 cylinder engine while everyone else has an 8 cyclinder. They'll have more "horsepower" to play with.
In preparation for your Running Zone Check and Lactate Threshold assessment you'll need to find a day where you can observe a 3 hour fast (only water). If you plan on doing the RMR (resting metabolic rate) a 12 hour fast is recommended. For athletes training for marathons, half Ironmans, Ironmans, and ultra-distance events I recommend adding the RMR so you can get the full picture of what your daily caloric needs are. When it comes to fueling an athlete must be proactive to their caloric needs. In training for long distances athletes typically are in a carb depleted state. If they're not properly managing their calories it can lead to a plateau in performance or worst over-training symptoms.
Your Running assessment will be conducted on a treadmill after you have warmed up. You'll be wearing a mask through the assessment. With this mask we'll be measuring your gas exchange. In short, breath by breath we're measuring how much FFA (fat), glycogen (carbs), and total calories your burning at each stage of your assessment. Upon completion of your assessment we'll compile your data and set up your training zones. Your training zones are not based on max heart rate. There are three fatigue markers ( Aerobic base / The point where you burn the most fat, Lactate Threshold, VO2 peak) we're using to setup your training zones.
Your results will note 5 training zones where you can train with heart rate or speed. With each zone you'll know your depletion rates and during your consult we'll discuss how to effectively use your zones. Also, based on how you did during your results we'll make recommendations to your training needs. With that being said it is very important to come in with fresh legs. No soreness, not following a hard work out or long run, and be 100% healthy, no congestion, no cold, etc. In short treat your assessment like a race day. Your training will be be based of your results.
With your results you'll then be able to restructure the way you train and have more meaning to your workouts based on your physiological response to exercise. Also with identifying your fatigue makers you then have data points to compare tests over tests with periodic testing. With a max heart rate test there's very little to compare test over test. In fact, one may think they're improving but could be suffering from over-training symptoms. This why one should compare more than one variable to assess their performance.
With your training zones you'll be able to maximize your workouts. For example, often most individuals run to fast during their recovery days and long runs. In doing so this leads to a plateau in performance. You don't improve when you workout, you improve when you recover from your workout. Training at the right intensities and adequate fueling play a significant role in helping you achieve your fitness and performance goals.
In closing if you're are still in triathlon training mode though with a marathon focus I would recommend testing for the bike as well. What you do on the bike can impact your performance adaptations on the run and vise versa. I often see triathletes derail their marathon performance by training at the wrong intensities on their bike. In short, you get what you train. So when you come in we can see your current fitness status. Your current fitness status reveals what your training efforts have yielded in regards to adaptations or lack of. Since this may be your first assessment of this type this would be your benchmark assessment. From there we would be looking to make improvements. With frequent testing (every 8-12 weeks) we can monitor these adaptations and if needed make adjustments to your training regimen. With a well designed training plan it's not unusual for us to observe and individual's zone 1 (speed / power) improve to the point that their old zone 2 (power/speed) is now their zone 1.
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