More and more running coaches use INSCYD to create better training programs and race pacing for their athletes. This blog covers the story of Vanessa Scaunet, who was able to switch her running goal from a 2k cross country to an 800m track race, within 10 days.
Cross country runner Vanessa Scaunet became an INSCYD’er when she performed an outdoor field-test in cooperation with the RUNNING AND MORE lab.
At that time of her test, Vanessa was preparing for the National Championship cross country short distance: 2000 meters, a distance that is covered in around 7 minutes.
The power demand of such a race is approximately 5.7 W/kg or 2160 Joule/kg. The energy contribution however, differs per person. With Vanessa having a high VO2max and a medium VLamax, approximately 87% of the energy is covered by her aerobic metabolism and only 13% is covered by her anaerobic energy.
Because Vanessa had her metabolic profile in INSCYD, she and her coach where aware of how she produced the needed energy for a 2000m race and knew what her limitations are. For a race of almost 7min, an increase in VO2max would allow her to run faster. On the other hand, the (anaerobic) glycolytic power of the VLamax was already sufficient for a 7 minute race.
To increase VO2max and maintain VLamax, her coach chose specific interval training. Creating highly individual interval training is easy using the INSCYD lactate- and recovery graph.
While Scaunet was preparing for a 2000 meter cross country, she received a phone call at the end of February, saying she was qualified for the European Championships indoor: 800 meters. A distance that is covered in just around 2 minutes.
The question arose: does it make sense to accept such an unexpected invitation 10 days before an event that is 3.5 times shorter in time length than what you are preparing for? Of course, Scaunet accepted the invitation to the European Athletics Indoor Championships — who wouldn’t?! She not only accepted it because it is an honor to participate, but she knew she was able to race at a highly competitively level, thanks to the INSCYD test. How?
Luckily, Vanessa and her coach used the Performance Projection to get a better understanding of the race demands at the European Championships. The Performance Projection (see video below) allows a coach to simulate any race distance and any speed, based on the real metabolic profile of an athlete.
To cover the 800m in around two minutes, her power output or total energy demand would be approximately 127% of what she was used to in the 2000m race.
Such a high power output equals an oxygen demand of about 83 ml/min/kg. However, Vanessa’s VO2max is in the mid 60s range.
This means, almost 20 ml/min/kg of oxygen demand cannot be covered by her aerobic metabolism. Therefore, this needs to be covered by anaerobic – mostly glycolytic – energy. As a result, the aerobic energy contribution is decreased to approximately 72% (instead of 87% during the 2000m), while the anaerobic energy contribution is increased to approximately 28% (instead of 13% during the 2000m).
Knowing the new race demands was interesting, however Vanessa and her coach only knew those demands 10 days before the race. It was too late to change the training program, but predicting the future race performance offered great insight for future training! Let’s have a look.
The INSCYD lactate recovery and accumulation graph shows how fast lactate accumulates at any intensity. Knowing Vanessa’s profile, she is able to reach a maximal lactate concentration of approximately 13-14 mmol/L when fully exhausted. When dividing the maximal lactate concentration by the duration of the race, we know the maximal lactate accumulation rate.
For example, the cross-country race that Scaunet was preparing for at first would take about 7 minutes. With a maximal lactate concentration of 14 mmol/L, the maximal lactate accumulation rate may not exceed 2 mmol/L per minute (14 ÷ 7 = 2). Otherwise, she would hit the maximal lactate tolerance before the finish line.
The lactate recovery- and accumulation graph below, shows that the running speed (x-axis) at a lactate accumulation rate of 2 mmol/l/min (y-axis) is approximately 5.4 m/s.
Knowing this speed enables coaches to create a pacing strategy for a race and helps them predict (running) race performance.
However, Vanessa now had to prepare for a 2 minute race. In our example, this would allow for a lactate accumulation rate of 7 mmol/L per minute (14 ÷ 2 = 7). By looking at the pace that matches this lactate accumulation rate, Scaunet’s trainer was immediately able to see whether this was a competitive pace. And it was…
This can be seen on the lactate curves that are created, using the performance projection in INSCYD. This shows a lactate curve for the 2000m and the 800m, using Vanessa’s already existing metabolic profile derived from her first INSCYD test. Using this graph, it is now pretty simply to read her speed at her maximum lactate concentration….
Alternatively, you can also use the Training Zone Builder to quickly and accurately predict running performance.
The performance projection allows her coach to “play around” with her metrics as well. Instead of only projecting her performance for a yet unknown race, it is also possible to edit one or several of the metrics of her metabolic profile. He can then find out how much time she saves with a higher VO2max, how gaining or losing 1kg of body mass affects her race results, or what the maximum lactate concentration would be if she increases her VLamax by doing more anaerobic training.
All this can be answered BEFORE prescribing a training program or signing up for the next Championships.
Vanessa Scaunet survived the qualifications and made it to the semi-finals. She finished in 18th position at Europeans. We want to congratulate Vanessa Scaunet on her performance and thank the performance lab and her coach for sharing this story.
Want to know how you can better train and coach your running athletes, using INSCYD? Schedule a free personal demo now!
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Are 40-20’s (40s ON 20s OFF) the best work to rest ratios in HIIT intervals? Or should you consider 30-30 Billat intervals? Both are common in endurance sports like cycling and running, and recent scientific literature shows why. Continue reading to learn more about work-to-rest ratios in HIIT training. Spread the knowledge! Share this article…
From 7-Eleven to Motorola to Saturn to INSCYD. Norman Alvis – retired Pro, multi-national champion and world record holder – has turned INSCYD to go beyond… Norman Alvis at Motorola (1994) vs Norman Alvis now Norman lives in Colorado Springs where he set a US Hour Record late in his pro career, 1997. The distance…
In the 2023 Tour de France, Jasper Philipsen, riding for the INSCYD partner Alpecin-Deceuninck team, has demonstrated his sprinting prowess by securing four stage wins and six podium finishes. Philipsen’s victories don’t stop there. He has been utterly dominant in the 2023 Tour de France, especially in the bunch sprints. Here’s what it takes to…
Florian Wellbrock has continued to make waves in the swimming world with his recent achievements. He pulled away for an 18.7-second win in the Open Water 10K at the World Championships, showcasing his dominance in the sport. This win was Germany’s second in two 10K races in Fukuoka, marking a significant milestone for the country…
This article covers everything you need to know about the INSCYD testing protocols, test results, testing cost and many more. Let’s start by addressing a common misunderstanding. Image: INSCYD partner Triathlon Training Academy Before we can dive into the INSCYD test, we have to understand what INSCYD is. INSCYD is a software tool that allows…
This case study is about an 800 meter National Swimmer who is not able to keep up with her teammate during training and racing. Observations and lactate measurements seem to indicate she needs to improve her aerobic energy system, but this turns out to be a false assumption. Read the article and register for the…
INSCYD’er and short distance runner Vanessa Scaunet during the European Championships Indoor, Torun 2021. More and more running coaches use INSCYD to create better training programs and race pacing for their athletes. This blog covers the story of Vanessa Scaunet, who was able to switch her running goal from a 2k cross country to an…
In this podcast, Colby Pearce and Sebastian Weber talk about the magic of cycling: having a strong aerobic metabolism that burns the lactate, produced by the (anaerobic) glycolytic metabolism. Are you able to recover from repeated accelerations? Colby Pearce during the podcast: “The glycolytic metabolism produces lactate – and a well trained aerobic metabolism consumes…
There are many reasons why endurance athletes should want to increase their fat combustion. Riding many hours at FatMax (intensity at which you burn the most fat) might seem like the best way to do this. However, this is not always the case. It can even harm you and cause overtraining. Here’s what you should…
The highest VO2max ever recorded is by Junior World Champion Oskar Svendsen. He scored a whopping 96.7 ml/min/kg. Could he beat a multiple Tour de France winner? A recent scientific study by Dr Reinout Van Schuylenbergh answers this question, using the INSCYD software. The results will surprise you. If you are coaching or testing athletes,…
Salenstein, Switzerland. September 26th. INSCYD — the world’s most advanced software for performance analysis — has signed a three -year contract with the Pro Continental cycling team Corendon-Circus ahead of the next cycling seasons. INSCYD will provide the team with its cutting-edge technology for performance analysis. The team’s Performance Manager Kristof De Kegel — who has…
More and more people are waking up to a powerful truth: longevity isn’t just about living longer—it’s about living better. Staying active, sharp, and independent deep into old age has become a personal mission for millions. But slowing aging or wanting to age well is not the same as knowing how. And while fitness trackers,…
Iceland is often associated with geysers, volcanoes, cold water and a generally hostile landscape. Although it’s an island, you hardly think of Iceland as a swimming country or destination. But even this remote country, home to more than 300,000 inhabitants, has its own swimming federation – the Sundsamband Íslands, SSÍ. And its swimmers have already…
Zone 2 training is promoted as your go-to training intensity, whether you’re a professional athlete or simply looking for exercise health benefits. Zone 2 training gained popularity when the coach of Tour de France winner Tadej Pogačar revealed that his athlete spends 80% of the training days in zone 2. In this article we talk…
The Norwegian Training Method is gaining attention after the success of Gustav Iden and Kristian Blummenfelt in triathlon. In this blog post, you will learn how to apply the Norwegian Method in 3 simple steps to increase your triathlon performance. We will discuss the training philosophy, how to control intensity with lactate measurements, and the…
Cyclocross heroes seem to dominate in road cycling. How do cyclists like Thomas Pidcock, Wout van Aert and Mathieu van der Poel make the switch from a 60-minute cyclocross race to a 6-hour road race? In this blog, Wout van Aert – coached using INSCYD since 2017 – reveals his secret! In cyclocross, it is…
Can you compare indoor lab tests with outdoor field test? The comprehensive results of a complete physiological assessment can help you to plan your training sessions and nutrition more effectively. It’s a necessity for elite runners and it’s even a good idea for recreational runners that are training for a specific time in an upcoming…
INSCYD users have a clear advantage over their opponents who still work with conventional performance diagnostics. To make the most out of this (metabolic) data, AZUM developed a platform that enables coaches to implement INSCYD data in everyday training. This makes impractical Excel tables or inaccurate training zones a thing of the past. Here are…
Many performance labs and coaches determine the anaerobic threshold based on a lactate concentration of 4 mmol/l during an incremental test. This article answers whether that is a valid method of assessing the anaerobic- or lactate threshold. Share this insightful article with athletes, coaches, and sports enthusiasts who can benefit from a deeper understanding of lactate…
Over-under training is a type of interval training that alternates between intensities above the anaerobic threshold or FTP and those below it. The primary objective is to accumulate fatigue and lactate during the “over” interval and then efficiently clear it during the “under” interval. But how can coaches ensure they’re getting the intensities just right…
Are you looking for a way to boost your performance as a coach or athlete? Then you need to consider performance testing. In this article, we’ll cover the top 3 reasons why the best coaches use metabolic testing, whether you’re working with a professional or amateur athlete. What is performance testing? Before we dive into…
With the arrival of affordable running power meters like Stryd, power has become an important metric in running over the past years. Now it’s time to unlock the power of your running power meter. Previously, power was only a number expressing your output. Today INSCYD links this running power to your individual physiology. The result:…
(Tägerwilen, Switzerland, 8 March 2019) – INSCYD, the world’s most advanced software for performance analysis, and SEG Racing Academy partnered up for the next three years. Talent Support & Identification SEG Racing Academy is an U23 development team that competes at continental level with the aim of educating and developing riders to the next step.…
A Functional Threshold Power (FTP) test is easy to perform, you only need a power meter. However, the insights you get from knowing your FTP are also limited. In this article we share what science has to say about FTP. We also introduce a very similar test protocol that gives you a full view of …
Lactate testing becomes increasingly interesting once you understand the full mechanism behind it. Fortunately, more and more coaches and athletes understand what lactate is NOT: a waste product. Now it’s time to make sure you fully understand what it is!
AI in sports has become a hot topic, with many coaches concerned about the impact of advanced technologies like ChatGPT on coaching. This article addresses these concerns and demonstrates how coaches can not only stay relevant but thrive in the age of AI. Discover 3 strategies for integrating ChatGPT and other AI tools into your…
Scientists and coaches are openly questioning the importance of the most well-known performance metric in endurance sports – VO2max. This article answers whether VO2max actually matters for your sport performance. Let’s dive right into it! Spread the knowledge! Share this article with your fellow coaches and athletes. Click the share buttons below and inspire others…
Improving your VO2max or increasing your threshold is a time consuming process that we talk about all the time. Not this time. In this article we share 3 training tips that will increase your triathlon performance in a time efficient manner. Are you looking to increase your triathlon performance? Or maybe even preparing yourself for…
Salenstein, Switzerland. June 3rd 2020 . INSCYD and Belgian Cycling have just signed four-year cooperation agreement. This partnership includes all divisions of the national cycling association, i.e., INSCYD will support the disciplines road cycling, mountain biking, cyclocross, BMX and track cycling in their pursuit of maximum performance. Expert education for coaches After a several months long…
One-man coach Toll Tollmahawk more than doubled his athlete coaching and testing business in just 4 months. In this article he shares how he did this, via 3 actionable tips. Toll Tollmahawk My need to better understand it kick started my business Tollmahawk Plus. My goal is to enable all athletes – whether they are professionals, weekend…
Are you still using training zones based on a percentage of FTP, Anaerobic threshold or fixed lactate concentrations? Do you get the feeling that two athletes training in the same zone don’t show the same adaptation to the same training? If this sounds familiar then it is time for a change! https://youtu.be/hZELSARsJtA With INSCYD’s new…
