Re: metabolic testing results...

kurshing

 I was talking with a friend yesterday and he was telling me that he recently (about 4-5 months ago) did a metabolic test and that his results showed that his body was efficient at processing carbs/sugars but really didn't process fats well, even when working out in an aerobic state (IM-level effort).  He is traditionally a high-intensity type of guy (similar to what we do I would say) and following this testing he made a change.  He decided to take a few weeks (the last 4-5 weeks) to slow down and focus on more of the base building type of stuff.  He basically targeted a z1 heart rate and spent a bunch of time running at that pace (with a few little pickups to stay sharp later in the workouts - like our strides) and focused on trying to get faster at that designated heart rate.  He says he has just retested his speed (participated in a 10k recently) and he said he is faster than ever.  He said what he feels like he has done (in his mind) is to build his ability to efficiently burn fats for fuel which has allowed him to maintain his higher zone tempos longer...instead of having a great 3-mile time and having a big fall off from the vDot predicted times at longer efforts.

I have done 4 OSs, 3 half IMs, an Oly and an IM under EN guidance, across the last 3 years.  I have spent only 3-4 weeks during the past 3 years where I was not on a training plan of any kind, which was the time following CdA this year.  During this time, I only biked and I road a bunch, a lot of it at z1-2 and just cruising.  When I tested my FTP after those 4 weeks of 'goofing' off, it was 20 points higher than previously tested.  I attributed that to testing in a recovered state, but I wonder if it was really a result of putting a small amount of aerobic work into my routine.

SO...all of that to get to my question.  I am doing IM Texas in May and am hoping for a sub-10 hour result.  I am about 15 watts and 1 vDot pt from being "qualified" for aiming at that kind of result (according to my calculations, and assuming a moderate temp/wind condition race day).   Do you guys think I might benefit from a few weeks of aerobic, base-like workouts as my friend did?   Part of me feels like this change in training intensity, for a short period of time, might really have a positive effect on my fitness.

I am working on getting a metabolic testing session scheduled, but I amm fairly certain my results will be similar to my friends, which is to say I will probably be fairly inefficient at burning fats for fuel at lower levels of exercise effort.  I will post results of my resting here...but thought I would throw this question out on the front end.  Also, for what it is worth, I have inserted a big bike week, a big tri week, and the IM Texas Rally into  my training plan for the build up to this next IM, so I do have plans for those in the books.  This aerobic stuff would really be something I would insert between now and the start of my race prep.

Sorry for the novel that this post turned into...wanted to get all of my thoughts out there...

kurshing

Or, maybe I do the 20 week IM plan (which would start Jan 2) and focus on hitting all of the prescribed volumes and really focus on making sure I hit all of the zone 1-2 stuff?

I am currently starting the VO2 phase of ps and WAS planning on riding it (OS) out until Feb 19, followed by a transition week, and then starting on the 12 week IM plan...

Norton

If your FTP test was 20 points higher after 4 weeks of "goofing off", then you were way too tired for the previous test. Consider doing an easier version of the OS; it'll still be plenty tough and you won't accumulate so much fatigue.

mgraffeo

Stephen, high volume/low intensity work does work. But the key is HIGH volume. You can't get those kinds of returns on 8-10 hours a week of Z1 biking.

Your body is using fats for fuel all the time. Sitting on the couch = 100% use of fats for fuel. Walking = 95% fats. Marathon pace = 50% fats. Lactate Threshold work = 20-40% fats. But, look at the chart on page 8 in this pdf (please ignore everything else, most of it is garbage)

http://www.heartzones.com/_pdf/FatBurningwhitepaperreposted8305.pdf

Once you get your fat burning elevated to the max, you add in carb metabolism on top of it. Fat burning doesn't go away. So, you're getting all of the benefit of fat burning, Z1 type training, plus you're getting faster at Z4.

The idea of improving your ability to utilize fats is highly controversial in the dietary field right now, with ardent supporters on both sides. If it were me, I wouldn't take 4 weeks out of my build to do that. I would consider a big bike week, with a high volume, Z1-2 approach for 4-6 days, though. Lots of good muscular adaptations come from just plain going longer, as well as psychological.

As to your 20 point bump, read what Bill said. Fatigue is the enemy of performance. Learn your body's signals for needing rest, and heed them!

jhbinsc

Good stuff Mike. Yes, lots of ways to skin a cat. I've seen some studies on low intensity aerobic work and high fat vs high carb diets but nothing conclusive. Do you have 20+ hours a week to train high volume, low intensity over the winter?

kurshing

So, Mike, you are saying that once you develop your aerobic engine (efficient fat burning for fuel at lower intensities) that you always have it...kind of like riding a bike?

mgraffeo

Stephen, that's part of it. The other part is that your'e always working on it, even when doing some higher intensity.

kurshing

@ Mike (and everyone else) - thanks so much. Follow up question, specific to Mike's point. IF I decided to (and were able to do so) schedule 15-17 hours per week for the next month or two, , would that be beneficial to me any more than the traditional OS that I am doing now, given my past and everything I have posted here previously?

In other words, do you guys think that am I at a point where a high volume month or two would be a big benefit?

mgraffeo

Stephen, I'd ask this question to RnP in the Macro thread. I think you'd be better off with a monthly big bike week, mixed with intervals during the rest of the month, rather than just go big for a month or two. However, that's because I come from a world where ability to recover is my biggest limiter. YMMV.

kurshing

Done - thanks Mike

tuckerm

Stephen, during you "goof off" period, what kind of volumes were you putting in? After CDA I also did a lot of riding with minimal running, and noticed a nice bump in FTP. I attributed it to just riding alot. I didn't ride in Z1-2 specifically, more mixed riding. IF of around .8-.85 for 3-4 hours.
Not saying there isn't something to this efficiency method, but I think your friend just benefited from a change in training stimuli. And you probably would as well given your history of training intensity.
Just my thoughts.

kurshing

Tucker - I probably had a similar post CdA bike experience to what you described.

I think the change in training stimulus made a difference for my friend, as you said. I may try keeping the bike OS going and simply doing some longer slower runs following these VO2 workouts in OS. I think my run could have a nice bump from the change, just as my bike did.