Metabolic Testing and Energy Systems for Cyclists and Athletes

David Carfagno D.O., C.A.Q.

Scottsdale Sports Medicine Institute

Metabolic Testing: Energy Systems

My Life

Common goals of performing cardiovascular training are:

To improve performance in work, life and sports.

To improve health by reducing cardiovascular risk factors (i.e. body composition, blood lipid profile, blood pressure, etc.).

To reduce mental anxiety. Weight Management

Over-Training

Many of my clients don’t feel as if they are over-training because they are not doing as much as they used to do. Over-training is training too hard or too often for the amount of rest and nutrition that your body has had. You might not be training as hard, but you also might not be eating as well and resting as much as you were in the past.

When Testing – Applications

Ventilatory/ Anaerobic Threshold Detection

Heart Rate Training Zones Heart Rate Recovery

Power Output Est.VO2 Measurement

Caloric Burn Rate

WHY TESTING?

Cardiovascular Fitness

Cardio Exercise Programs

+ Heart Rate Training Zones

Individualized Programs

WHY TESTING?

Re- Assess

Over-Training

1 Day Before Training Camp

VO2 @ AT- 27ml/kg/minVO2 @ Peak- 43ml/kg/min2 Min. Recovery 146 bpmWatts- 440

Most Common Problem = Legs

Example: Professional Hockey Player

4 Months Into The SeasonVO2 @ AT- 38ml/kg/minVO2 @ Peak- 45ml/kg/min2 Min. Recovery 143 bpmWatts-380

CARDIO IS GOOD, BUT HIS LEGS ARE STARTING TO DECREASE.

WHAT IS OUT THERE NOW?• 220 – age formula from Dr.

Haskell (226 – age for females)

Resting heart formulas

Misleading Information

THE ORIGIN OF DR. HASKELL’S FORMULA

“I’ve kind of laughed about it over the years,” Dr. William Haskell (developer of 220-age heart rate formula) said. “The formula,” he said, “was never supposed to be an absolute guide to rule people’s training. But,” he said, “it’s so typical of Americans to take an idea and extend it beyond what it was originally intended for.”

- The New York Times 4/24/01

Where did it come from?

JOURNAL OF EXERCISE PHYSIOLOGYONLINEOFFICIAL JOURNAL OF THE AMERICAN

SOCIETY OF EXERCISE PHYSIOLOGISTS (ASEP)ISSN 1097-9751

AN INTERNATIONAL ELECTRONIC JOURNALVOLUME 5 NUMBER 2 MAY 2002

THE SURPRISING HISTORY OF THE “HRMAX=220-AGE” EQUATIONROBERT A. ROBERGS AND ROBERTO LANDWEHR

EXERCISE PHYSIOLOGY LABORATORIES, THE UNIVERSITY OF NEW MEXICO,

 CONCLUSIONS AND RECOMMENDATIONS

Based on this review of research and application of HRmax prediction, the following recommendations can be made;

 Currently, there is no acceptable

method to estimate HRmax. 

The Problem with Current Methods

40 Yrs. - Sedentary

40 Yrs. - 20 Yrs. Exercise

220 – Age = 180

Fat Burning or 65% = 117

Cardio Training or 85% = 153

220 – Age = 180

Fat Burning or 65% = 117

Cardio Training or 85% = 153

ARE THEY REALLY THE SAME??

The Problem with Current Methods

40 yr 40 RHR 40 yr 70 RHR

220 – Age = 180

180-40 RHR= 140

85% = 119

119+ 40 RHR = 159

220 – Age = 180

180-70 RHR= 110

85% = 93.5

93.5+70 RHR = 163.5

Do you really want to push them??

THE DISADVANTAGE OF FORMULAS

Age Predicted

What about fitness level and genetics?

Percentages

No set percentage from Anaerobic Threshold to Peak.

VT/ ANAEROBIC THRESHOLD

The point at which the body metabolism changes

from Aerobic to Anaerobic. During an exercise test,

it usually is associated with sudden increase inbreathing, increased fatigue, burning in the

musclesand production of carbon dioxide greater than

consumption of oxygen. 80-85% MHRUsed for HR zones

VT/ANAEROBIC THRESHOLD

Finding VT/AT

Peak VO2

The amount of oxygen the body uses duringexercise. This number is expressed in

milliliters per kilogram of body weight per minute (ml/kg/min). The higher the

number the greaterthe potential. Close to 95% MHR?

( OXYGEN CONSUMPTION)

Top of HR zones

use HR during PT for

INTERVAL TRAINING

This is a training technique that alternates between short intense

exercises effort with periods of “TRUE” Recovery. This will take you from 65% of max heart rate to 95% and back to

65%.

TRUE INTERVAL TRAINING

Review of Energy Systems

Aerobic System- Aerobic exercise is the ability of the body to take oxygen from the atmosphere, into the lungs, transfer it into the blood, and then pump it to the working muscles where it is utilized to oxidize carbohydrates and fats to produce energy.

Anaerobic System-Anaerobic fitness is the ability of the body to produce energy by metabolizing carbohydrates in the absence of oxygen.

Anaerobic Threshold-Anaerobic threshold can be defined as the point where, as intensity increases, a person shifts from aerobic metabolism to anaerobic metabolism.

Myth of the “fat burning zone”?

RER and Percent (%) Calories From Fats and Carbohydrates

RER % Carbohydrates % Fats

0.71 0.0 100.00.75 15.6 84.40.80 33.4 66.60.85 50.7 49.30.90 67.5 32.50.95 84.0 16.01.00 100.0 0.0

RER=VCO2/VO2 Measured During Rest Or Steady State ExerciseFrom: Physiology of Sport And Exercise, by Wilmore J.H. and Costill, D.L.,Human Kinetics, 1994, pp106

True Interval Training:

Most client stay in one of two zones:65% MHR “old fat burning zone” which will burn: Small amount of calories -82 in the average 150

lb. person 41 calories could be from fat

They are aerobic! Great for a base Energy- higher

fat to carbs

True Interval Training:Other zones clients stay in is around 85% ofMHR or near AT: Burn more calories -157

but maybe only 10 calories could be from fat Close to AT Energy

Mainly carbs Good for

Endurance

Benefits Of True Interval Training:

150 lb person riding for 30 minutes during True Intervals

at 65% to 92% and back to 65% of MHR will burn: 173 Calories 50 calories could be from fat

RER of .85- 1.1 Carbs different intervals

Est. Time Energy SystemEnergy Supply

1-4 sec Anaerobic ATP in muscle4-20 sec Anaerobic ATP + PC20-45 sec Anaerobic ATP+ PC+

muscle glycogen

45-120 sec Anaer. & Lactic Muscle glycogen

120-240 sec Aero. & Anaer. Muscle glycogen + lactic

acid240+ Aerobic Muscle glycogen

+ fatty acids

Benefits Of True Interval Training:

1. Develops all energy systems1. Aerobic2. Anaerobic3. Peak- PC

2. Burns Calories3. Increased Motivation4. Increased cardio strength5. Increased Metabolism

Interval Manipulations

Variables: Work interval time Recovery interval time Cadence

Change the variables according to the goals of the workout

Work Interval Time

5-60 sec: Acceleration power, jumps, full-on sprints, leg

strength 1-4 min:

Intensive intervals, anaerobic power 5-10 min:

Extensive intervals, aerobic power

Recovery Interval Time

Full recovery Use when maximum power output for each

interval is desired Useful for developing leg strength and

maximum speed

Recovery Interval Time

Partial Recovery Develops the body’s ability to tolerate lactic

acid and lactate build-up Useful for raising anaerobic threshold and

physical/mental tolerance to lactate

Faster vs. Slower Cadence

Normal cadence (90 RPM): “Normal” interval training

Fast cadence (110+ RPM): Use faster cadence to develop leg speed Short duration—60 sec or less

Slower cadence (50-60 RPM): Develop leg strength Usually done on slight uphill

Design Workout Programs

How do you quantify your work?Heart rate monitorPower meter

Design Workout Programs

Workout Goals What is the Goal of the workout?

Improve Heart Rate Recovery Increase Cardio Strength Increase Leg Strength Increase Endurance Or just recover

Design Workout Programs

Workout Goals Improve Heart Rate Recovery

Better recovery- stronger heart Can do more work more often As fitness improves, shorten recovery times

PROGRAMS

Improve Recovery

Improve Recovery

Design Workout Programs

Workout Goals Increase Cardio Strength

Improve AT Can do more activities- longer Increase metabolism- burns calories Go faster (do more wattage) at the same heart rate

(effort level)

Cardio Strength

Design Workout Programs

Workout Goals Increase Leg Strength

Burns more calories Cross training Increase metabolism More strength = more power = faster sprints

Design Workout Programs

Design Workout Programs

Workout Goals Increase Endurance

10k- 5k runs ½ or full marathon Tri-athletes

Mainly green and yellow zone for time first Use other goals to improve weakness

Design Workout Programs

Progressions Work toward a goal, 4-8 weeks Start slow and build the base, or recovery start Great for all levels Base off Quick Reference and test scores

Periodization

Summary The most important benefit of true

interval training = An increase in the metabolism - overload.

“The Truth About Fat Burning” is not how much you burn during your workout, but what your body is doing for the rest of the day.

Cardio goal: Today? Long term?