Too many runners are underperforming because they don’t know what they are capable of. In this article, we boost your confidence, by showing you exactly how to find out what you’re already able to accomplish. More importantly: we discover precisely what you need to work on in training to increase performance even further. Let’s get started!
If you and your coach worked hard towards a running event, you want to make sure it all comes together on race day. A lack of confidence or knowledge about your physiological capacities should not stand in the way of success.
Let’s have a look at the steps you need to take to know what you’re capable of and how you can achieve that on race day.
The first step requires knowledge of a runner’s physiological capabilities. We can get a detailed understanding of these physiological capabilities with a metabolic profile.
A metabolic profile gives you a 360° view on athletic performance. It goes beyond a conventional lab test, which only shows basic metrics like VO2max and threshold. A metabolic profile reveals actionable data, of which we will soon discover the unique value for our purpose.
In our example, a mid-distance runner creates a metabolic profile using the INSCYD GPS-only test in the field, with a single lactate measurement added after a 1200m all-out. The latter is used to measure the maximal lactate concentration.
One part of the metabolic profile reveals the Physiological Performance Benchmarks, like VO2max (aerobic power), VLamax (anaerobic power), Anaerobic Threshold and FatMax (maximal fat metabolism).
Our example runner has:
Now it’s time to boost athletic confidence by putting those metrics into practice. The goal is to make sure our runner is not underperforming based on these physiological capacities.
The numbers itself don’t immediately tell you what you’re capable of – which is a common frustration among runners and coaches, receiving conventional lab test results.
The INSCYD Training Zone Builder (TZB) solves this issue.
Although any desired running race distance can be simulated in the TZB, we’re going to boost athletic confidence by showing our runner what he’s capable of in a 3000m race, based on his physiological capacities.
His historical PR is 09:36 min:sec, which equals a pace of 03:12 min:sec/km, but his coach has a “gut feeling” he’s capable of doing more.
In the Training Zone Builder, we create 3 running intensities. This could be any intensity, based on any metric. We choose to build the zones based on the lactate concentration after a 3000m race:
We add %VO2max, %VLamax and %energy contribution as additional output metrics.
The TZB allows you to choose many highly relevant additional output metrics, from energy contribution to fuel utilisation. You now know the exact demand of a certain training zone or race intensity.
Here you can see the 3 running intensities of our mid-distance runner, and the corresponding physiological conditions.
This table leaves no room for guesswork: it shows exactly how our runner will respond from a physiological point of view, when running a 3000m race at an intensity that results in a lactate concentration of 14.6 vs 15.6 vs 16.6 mmol/l.
From the field test we know that our runner has a maximal lactate concentration of 15.6 mmol/l. Running a 3000m at a pace of 03:07 min:sec/km results in exactly this lactate concentration. This equals a finish time of 09:21 min:sec for the 3K. That is 15 seconds faster than his historical PR of 09:36!
This race pace is at 86% of VO2max and 13% of VLamax. The aerobic energy contribution will be 86.3%, while the other 13.7% energy will come from the anaerobic energy system.
*Although we used lactate concentration as the master metric, you can also choose %VO2max, %VLamax, %Anaerobic threshold, %Aerobic energy contribution, %FatMax and many more master metrics.
The coach was right, our mid-distance athlete should be able to run faster than his current PR. Seeing the data is an eye opener for our athlete, which increases his confidence and belief: he’s able to run a new PR if he runs the 3K at a pace of 3:07 min:sec/km!
Several INSCYD coaches describe how they boost athletic confidence by predicting race results based on a metabolic profile. Read some use cases in the list below, or continue reading this article if the race prediction shows that there’s work to be done.
If you’re hungry for more after setting a new PR, you might wonder what you should be training for to further improve performance.
We can find out by combining the INSCYD Training Zone Builder (TZB) with a virtual test. This virtual test allows us to change any Physiological Performance Benchmark, and project future performances. We then know exactly how much an improvement in, say VO2max, increases our performance on race day.
With INSCYD performance software, you can show athletes what they are capable of and what their hidden potential is.
Some metrics we can change in a virtual test:
Let’s create a virtual test in which our example runner increases VO2max from 69 ml/min/kg to 71 ml/min/kg. The INSCYD Performance Projection shows how the aerobic- and anaerobic energy contribution would change at race pace:
Due to a decrease in anaerobic energy contribution, lactate production decreases. This is shown in the lactate production and oxidation graph:
With a decreased lactate production, our runner will not accumulate lactate – a marker for fatigue – as quickly as he did before. He can now run his 3K faster, without exceeding his maximal lactate concentration of 15.6 mmol/l. This can be seen in the new TZB chart:
Note that:
Our runner now knows that if he’s able to increase VO2max by 2 ml/min/kg (<3%), he would be able to run a 3K race in 09:06 min:sec. That’s 30 seconds faster than his historical PR (09:36) and 15 seconds faster than his current physiological capacity (09:21)!
He can now start implementing training methods like VO2max intervals to increase VO2max. With regular VO2max field tests, he’s able to see if the training plan has the desired effect.
The runner and his coach could also create an extra virtual tests to see what would improve race performance most. Maybe an improvement in VLamax, or a change in body composition would have a greater effect. Or maybe it’s the combination of multiple small improvements that is most realistic and effective.
Simply repeat the process and discover how an improvement in Physiological Performance Benchmarks affects race performance.
We’ve seen how runners and their coaches can make sure they are not underperforming based on the physiological capacities of the athlete.
Increase athletic confidence by knowing what the athlete is already capable of, and how to achieve that (e.g. race pace). Use the INSCYD Training Zone Builder to get data-based evidence.
Improve performance even more by knowing what to improve to take performance to a next level. Play around with virtual tests and see exactly how and how much that affects future performance.
Runners can start creating a metabolic profile with an INSCYD coach. Find an INSCYD coach here. Or, if you are already working with a coach, book a demo call with your coach to see INSCYD in action and discover how it can revolutionize your training sessions.
Coaches and labs are invited to a free demo call in which we’ll discover if and how INSCYD athlete performance software can boost your athlete’s performance and coaching or lab business.
INSCYD provides a 360° metabolic profile of an athlete:
Clarity on Performance: Accurately measure and track key metabolic markers that limit athletic performance.
Customized Training: Identify the metrics that offer the biggest performance gains and tailor training plans to each athlete’s unique physiology.
Validate Effectiveness: Monitor the physiological adaptations of training programs using clear and actionable data.
Athletes why train with generic plans when you can have a program tailored to your unique physiology? INSCYD is the key to unlocking your full potential. Find your dedicated INSCYD coach or lab here.
Already have a coach? Experience INSCYD in action with your coach and redefine your training approach.
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