Webinar: Mistakes you need to avoid when using a training method | INSCYD X AZUM

0:00  spot training so as you can see that the black bars are higher than the the dashed one or the gray one meaning that there's more training effect or a better improvement in endurance performance when applying the polarized training model so this means or this is why the title of the study of course is called the polarized training model is optimal for endurance athletes but to the surprise of many readers of the same magazine some pages further in this magazine we read about another research group doing comparable kind of study and giving their article a title that

0:43  the polarized training model is not optimal for endurance athletes and when you dive into the literature and and do these both articles and this article the focus is a bit more on the paramiddle approach and what these authors say is that what sometimes has been called as a polarized approach is maybe more a paramiddle approach and that's shown in this graph you see again a lot of work in that low to moderate intensity zone a bit more some work in zone two and a bit less in zone three

1:14  that's what we would describe as a very middle model and it's also been described in more detail in this paper so this brings us to and i would like to give sebastian the floor to explain a bit in more detail why these models could work what the the mechanisms are on the physiological side of things um how we could understand how these uh these models are uh probably better than than the between thresholds model so sebastian i'd like to give the the word to you yeah thanks a lot rhino um so yeah it's my pleasure um to

1:56  the latence of presentation to personally welcome you um and before i dive into that slide i would like to encourage you to use q a day uh you'll find on the right hand side to ask questions or are they doing the presentation so we can pick up on those um afterwards and answer all your questions so please don't be shy sending your questions a question you might have you have somebody else might have as well um so here to that slide that looks a little bit complicated and how this relates to what rhino just

2:26  showed you that we can find so seems like if you have proof for um you know the polarized is a superior method to threshold or paramedic training why you find these conflicting um results in the literature so to speak um and one reason and let me walk you through this here uh one reason is that especially in non-elite athletes um one of the main limiting factors for june's performance is the uh oxidative capacity so the capacity of the uh of the ability of the muscle to produce energy in the aerobic aspect so basically you

3:06  use oxygen and produce power so to speak uh very simplified speed on a muscular level and you can see the outcomes here uh on the lower end uh you see type 1 fibers uh for example so the more type 1 fibers you have slow twitching fiber more use type fibers um the more endurance capacity the athlete has this goes along partly right uh with what is the main aspect of uh aerobic adaptation which is getting more mitochondria so just everybody get everybody on the same page but you're part of the cells there this

3:42  aerobic energy production basically happens so getting more microchondria type 1 fibers are higher in mitochondria content so you basically have the muscle fibers that can produce more energy uh aerobically uh the same um because you need mitochondria for fat oxidation um it's linked to the beta oxidation um therefore fat oxidative capacity goes up which is a certain part here on the lower end and also uh you will see higher storage in glycogen and higher stores in u4 transport okay so that's kind of the adaptation so to speak that you want to gain from aerobic training and one

4:25  what's called here master switch so one main regulator you could maybe simplify it saying one signaling molecule the molecule or the process signal that tells the muscle hey muscle you know turn into type 1 produce more mitochondria uh store more glycogen one of the main regulators that introduces this adaptation that you're striving for is called pgc1 alpha and this master pitch switch is basically up regulated so this signal gets stronger gets higher for both based on high intensity training um right so high intensity uh training leads to more uh pgc1 alpha um activity

5:14  and the same is true just because of a different mechanism that don't need to dive too deep here maybe um right just using a different mechanism in the high volume training to switch this on again so you have two different pathways not directly separated but primarily triggering um the signaling the switch pgc1 alpha by high intensity training and then a different pathway to turn this on by our volume training and for this reason because it's regulated both by a pgc1 alpha it absolutely makes sense that you can be successful um using high intensity training and you can be

6:00  successful doing high volume training there are differences based on your metabolic profile based on the phenotype which is something you're going to um or you can learn if you're interested much more about in the inside college that patrick uh mentioned he has unfortunately not enough time maybe we do another of it um you know you can dive deeper into based on the phenotype based on the kind of athlete is high intensity training uh more promising offering more improvement on your actual athlete or is it more high volume and that i think is a very very interesting topic but long story short this explains why

6:41  um you have these so to speak what it seems like conflicting studies are by the literature in a practical application in a practical application um you don't need to read all the wording here just let me explain what this slide stands for the practical application deciding on periodized uh so polarized or or perimedial or threshold uh kind of approach is often not only dependent on the phenotype of the athlete but it's more decided by external so for example here just reading the title planning and periodization so where are you in your end of the program uh what is your periodization strategy and

7:23  especially what is the competition schedule i can ensure you that for example professional cycling in the season it is actually almost impossible to keep any of those concepts because what you are training is more or less dictated by the race calendar right so therefore it's a little bit theoretically so to speak uh might be different for triathlon we don't have this many competitions obviously depends on before right then what we just discussed individual characteristics of the athletes determine which approach you might want to choose again i highlighted that you're going to take a deep dive

8:01  from the inside college how you can identify if an athlete is more suited for for some of the right that's called the perimedial concept um then you have other influencing factors like recovery strategies in environmental conditions for example um i can be in favor for perimedial training uh and uh would maybe like to focus a lot on uh higher volume low intensity training uh but maybe i'm time restricted or maybe maybe i did for whatever in scandinavia and you know it's dark already at three or four o'clock in the

8:37  winter time so there are other factors um that that we need to take into account here um and then the last one on top here there are sport specific questions here let me give you one example again i could be in favor for perimedial training for example or threshold training but if for the race demands and the cycling race for example i need to train sprint or i need to train buffering capacity or whatever it is um because this might be a limiting factor and we will come to that later on um then i have basically no choice right

9:13  so one key training session for example sprint training can dictate what the other training you know needs to look like and therefore basically saying what kind of approach you're using polarized or perimedial or whatever might actually be just a result of what you're trying to do in training and not this it's not driving the training

9:36  so recommendations to sum this up um there's no one size fits all approach uh visualization models are more based on race requirements as i just said maybe there are some limiting factors that you need to take in the training um specifically to the athletes at least needs metabolic profile at least phenotype as said i'm going to take a deep dive into that in science and science college um where you are in your preparation are you three weeks away from your race or three months away from your race that's uh also important

10:08  and then obviously contextual factor right so if you're in favor of threshold training but you just arrived at altitude training then you better don't do it until you are acclimatized or maybe not do it at all you better don't do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to do it at all you have to

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12:50  and then the heavy intensity domain which is everything from this pet max middle intensity up to threshold which is the yellow part here and then what is nice i think about this we saw model is that it just lumps up every single bob threshold into one zone which is not very accurate obviously but the beauty of this is that basically you know every intensity of bob max inducted status the sooner or later result in exhaustion and result in normally should result in view of the max so therefore you know it has its upside to do it this way

13:32  how does this look like in the training zone so i brought a slide here from our training zone builder where you can build any training zone that you want and look at the physiological conditions so here we would have zone one and we would have the target zone and you can see a range big problem so to speak right you can see the range as we see in the previous slide basically goes from 50 watts up to i mean in this case professional cyclist up to 218 so huge range this is why i just mentioned i personally don't use training zones i just prescribe the exact power numbers i want to see um then the zone two uh again especially in cycling in this professional athlete invited very big range

14:19  almost 100 approximately 141 and then just every single bob every single bob max inducted city stage in this case everything above 100 watts is one zone right so that's basically how it looks like and of course it's it's a very very rough model um maybe suited more for non-eating athletes zone 5 model if you look closer it's similar basically what it does it breaks up this huge zone number one into two zones which is beneficial right because i mean just let me jump back here let's say if i prescribe a training and say hey please write three hours at zone one and the athlete writes at 50 watts or 277 watts

15:03  obviously is a big difference in training load right remember the slide rhino showed about the training load being time by the fighters intensity so it's too rough right it's too rough if i just it's not accurate enough not precise enough if i would just write on the zone and this is where zone 5 helps a little bit by narrowing down the zone so that i actually don't need to write a you know a power output but i could actually write a zone because it's maybe just a range of

15:31  30 or 40 watts um and the same goes for the upper zone the upper zone of both maximum lactate steady state is split up in zone number five from zone number four um what is a little bit unlucky is this uh anaerobic label it carries um because yeah going back to the previous life you can see that lactate production always goes up so basically the higher you go the more anaerobic energy contribution there is and to draw uh you know a line in the center and say from here it's anaerobic it's a little bit difficult

16:03  anyway this is how the how the zones uh do look like now let's get to a practical example here and we are preparing or we are comparing um uh professional athlete um in the preparation phase so in the off season and in the season off season being the dashed line season being the solid line you can see the metabolic profile the left hand side here a little bit lighter as the season 70 70 70 kilograms a little bit higher of your humex and a little bit lower here so what you

16:38  can see here is that how that zone shifts right if you for example look at the fat max which is the apex of this green curve the right it got shifted up approximately 50

17:01  it is highly dependent obviously on the actual status and it changes you know during um yeah during the year during the preparation however from a practical perspective you are necessarily adapting the zone precisely by that um by that 50 watts right um in practice not necessarily happening

17:27  what is maybe more important to notice and i will show you the difference uh that becomes more important to an amateur athlete actually or non-professional athlete it looking at the the energy consumption needs for them and also the utilization for example of so energy consumption needs so that's this goes back to this previous slide right so now we're looking at the numbers from from from this metabolic profile and what you can see is that um the carbohydrate oxidation so the energy demand of the carbohydrate did not go up quite a lot right 81 grams to 83 grams um head combustion went up tremendous

18:08  right however what changed quite significantly by 10 percent is the utilization of the view of the length and this is quite important and quite interesting because if you look into the literature you will find that the percentage of your commands you use at training even though we don't prescribe training lenses the percentage you use of the the use of the internet is commonly accepted as a good indicator of what the european adaptation might be so you could argue that you define a zone based on that makes zone number two which is the magic bullet currently in the media for um for training um or often sold like

18:50  uh communicate like this but in the preparation phase versus in the season the utilization of the europex is different by 10 percent you could argue that in the preparation phase the it was not getting the adequate stimulus in terms of uh percentage use of the europex and out of these things if you have heard something like reverse periodization where people train higher intensity in the winter this is one reason why this came up right to to account for that and actually you know have sessions that you increase

19:24  but important to watch for important to look out for um something again you can do with the training zone better to really see what is my new to max utilization um in these efforts and this brings us to something which is even more drastic or icing uh should ring should bring an alarm here should flag this year this is compared now um an amateur cyclist um body weight 71 kilograms so you know very similar to our elite cyclist we just very very good here at the max 65 milliliters uh and an average

20:00  vehicle that makes us and we use in comparison city sizes we just had for in the season profile and now look at the differences in view to max utilization so for your amateur athlete the view to max utilization is now 20 percent lower so you could argue again using view to max as an indicator for your aerobic training stimulus you could argue hey wait a second this is 10 less stimulus based on what is commonly used in the literature so remember 50 minutes ago when rhino presented that the literature shows us that

20:35  different training models are both successful that's part of the answer right here right the part of the answer right here because you can see that this zone 2 training in a higher trained cyclist and a higher trained endurance athlete has a bigger view to max stimulus than in the lower track and you could extrapolate that to somebody with the view of the max of 45 milliliters for example and this is why it's so important when you look at training zones to look at these actual stimulus to look to actually look okay

21:06  how much of my view to max i'm actually using in this zone you get at least a rough idea on what is actually my euro we're trying to use so recommendations to sum this up um training zones can help us increase the understanding of the proper training intensity however again in terms of communication be careful and ensure that you're on the same page what means this training zone right what we've seen very strongly is that determining a training zone like zone 2 based on fat max um so determining it based on subject utilization

21:44  elicits different training adaptations based on different metabolic profiles so fat max for athlete a and fat max for athlete b means they have those at fat max does not mean they get the same aerobic training standards okay um those zones three and zone five models are good for especially beginner athletes it's especially easier also for the communication however you need to make sure that for example the three zone model um you're more precise with prescribing intensity um uh and yeah the threshold training intensities not be considered optimal training intensities that takes

22:23  us with a grain of salt um because uh i have seen a few very successful athletes and when i say very successful i mean world champions who had success with a lot of special training but it's more outliers so to speak right so this is why it's under recommendations like it was a grain of salt but i would let's say it's not a general recommendation right um and i think we have another comment on that you should not extrapolate from what some of the athletes are doing to what you know making it general recipe for everybody

22:58  and with that i guess i hand over to rhino again um who's going to talk a little bit more about the importance of nutrition in training and making sure that you don't do any mistakes here thank you right thank thank you sebastian uh indeed let's let's dive a bit more into that substrate utilization depending on the uh training intensity and um as you might see in the previous slides shown by by sebastian that indeed around but max there is of course and that's that's kind of logic a lot of

23:37  fat oxidation involved but also quite a lot of carbohydrate oxidation and that's something that's what i've seen in a lot of coaching circumstances not considered that these high amounts of carbohydrate oxidation takes place at around fat threshold i brought this example again it's the professional cyclist we have shown this data already in the previous slides and as you can see with a threshold around 277 78 watts the carbohydrate combustion and i've marked it in in a red square here is is around plus 80 grams per hour this quite quite a lot um we will see in in some slides or in some recommendations

24:23  about nutritional intake that this is almost the limit what a human can oxidize from exogenous carbohydrate sources so definitely something to take into consideration especially in athletes that are training lots of volumes uh for instance cyclists do is more than more than 20 hours a week uh or triathletes doing more than 30 hours a week and doing multiple sessions a day then the carbohydrates oxidation rates are especially to be considered when planning for these type of training sessions so if we check also a bit around that fat max threshold and i've shown two um power outputs here 15 watts

25:09  below the threshold and 15 watts above the threshold then you can see that it doesn't matter that much when we look at the fat oxidation rates so they are more or less the same but it's a big difference in carbohydrates combustion rates so and that's of course because of the exponential relationship between carbohydrate combustion and the training intensity and we are already a bit in the steeper part of this graph so small deviations in power output can cause enormous increases in in carbohydrate oxidation

25:49  so is this a problem um yeah maybe maybe not depends a bit on how you can manage the fuel intake um it's important to note here and and we all read about um training strategies with with low carbohydrates intake so that's not a discussion here um but that can be a useful training methodology um there's a question i want to explain a bit more in detail is what are possible consequences if you under fuel in carbohydrates in comparison with a high carbohydrate uh loading strategy during training sessions and i've taken your study uh already a couple of years ago

26:30  published about um well-trained runners who did a training program 11 day training program and had to perform in those 11 days for maximal efforts i think it was an eight kilometer maximal run and they have to perform these in two conditions um you see in the open circles the data for the condition with high carbohydrate carbohydrate intake and with the closed circles you see the condition with the low carbohydrate intake and what you can see in this graph is that the running speed is more or less the same in the

27:10  condition with high carbohydrate intake just a small decrease in speed but a much larger decrease in speeds in the condition of low carbohydrate intake so remember in athletes doing multiple sessions a day if you're not taking care of the proper nutrition strategy during training then you risk to be in this scenario which is so shown here in the in the black circles that's on the low intake what's not been shown in this graph but will uh but reported in in uh in the article but also mood status and that's

27:48  maybe a mark for uh or a metric that can be used to indicate for overreaching symptoms is also decreased in athletes with low carbohydrate intake in comparison with the athletes with the high carbohydrate intake so definitely recommendation here to take care of fueling strategies even in what we call what we read in the literature as moderate intensity around that threshold or just below there's some um lots of carbohydrates that are oxidized at these thresholds so i brought you through scenarios to athletes or the same athlete with a different metabolic profile and as you can see here

28:31  and it's uh an athlete with a vo2 max of 65 and to um and a vlmx of 0.3 in one scenario and 0.6 in the other scenario and you see again as been shown in previous slides that metabolic profile has a huge impact on carbohydrate combustion rates also on fat combustion rates

28:58  and you can see in this case even carbohydrate combustion rates of 110 grams per hour if we compare with recommendations that has been published in science then it's above those values so i brought this paper um which was group of maastricht who studied or investigated fueling recommendations for athletes and how we can use carbohydrates intakes to promote performance and the summary of this research is shown in this table and i marked it a bit in red so the recommendations here are to use 60 to 90 grams per hour of carbohydrate sources depending on the

29:44  duration of effort of course and the intensity of effort but these are in general the recommendations to fuel your training sessions or your races and as you can see clearly that these are values that are comparable with the carbohydrate combustion rates in moderate intensity training

30:07  recently and we have seen that also in professional sports like cyclists we see the application of even higher carbohydrate intakes but it's not very clear if this has an out value and this was studied in in the study of podlogar and well-trained cyclists so what did they do in the study they compared carbohydrate intake as is recommended um based on on the the normal recommendations of 90 gram per hour and compared it with these higher intakes we sometimes see using in in elite athletes under 20 grams per hour

30:47  and they investigated what it's uh what result was of these two uh carbohydrate intake uh rates on total carburet oxidation that's the left graph here on top of top left and you can clearly see that when you consume more carbohydrates you will oxidize more as well if we look at the fat oxidation rates that's on the right side here and panel b you see the opposite so the athletes using higher carbohydrate intakes the red lines here combust less fat and if we see what has been oxidized from the carbohydrate trusses that they have

31:33  taken in so the drinks and gels you see that of course the the athletes with higher carbohydrate intakes oxidized more of the carbs they have consumed the big question here is does it make any difference on your glycogen stores that's your endogenous carbohydrates stores and they showed they couldn't find any difference so it looks like that if you consume more than the 90 grams per hour you will definitely oxidize more but you will not spare your glycogen stores so until now it's not clear um if consuming more than 90 grams per hour will have an impact on on endurance performance it's something that

32:17  should be clarified and and uh and more uh scientific work to to be performed until now i would recommend to use the 90 grams as the upper limit of carbohydrates intakes as a rule of thumb

32:38  so the recommendations here it's not necessary to train at fat max to elicit high rates of fat oxidation so you have seen maybe the graphs it's like an inverted u-shaped curve the the curve of fat oxidation so and it's not very sharp top it's more like a flattened curve so this means that if you deviate a bit from that fat oxidation power output then it doesn't matter that much when it comes to fat oxidation rates on the other side it does make a big difference on carbohydrate oxidation and

33:10  especially in athletes doing multiple sessions a day or training lots of volumes on a weekly basis it's important to be mindful for this and and to secure enough uh energy intake especially carbohydrate intake to ensure that the the athletes are able to do their training sessions also the the intensity training sessions that even burns more carbohydrates for these ones and that we can recover from one session to another so this brings us to the last mistake the scenario of the weekend warrior and i think we all know some

33:52  people some athletes with very busy schedules with work commitments and and family and and they sometimes want to compete in those longer endurance events and then we we experience that the challenge to get the work done in training um so how do we how do can we operate to to manage this this is maybe more uh a topic of time management than sport science but uh it's important to to be mindful for some issues when we try to if we push all the training volume or the training intensity into the weekends

34:28  and not use the uh the weekdays to do some training that might be a very dangerous strategy and uh the reason why i'm telling this is based on on partly based on on this research i'm showing here it's um a paper from tim gabbert who did a lot of research on um the ac ratio and what does that mean the ac ratio is the ratio based on the acute and chronic training load so remember one of my first slides slides uh described the training loads as a product of volume training volume and training intensity

35:05  and if you calculate this training loads on a as an average for a week for a for your seven training days and you calculate an average then that can be used as an as a metric for the acute training loads and if you do that for a month then it's a metric for the chronic training load and when you you make a ratio of it then there's some insightful information in this in this easy easy calculating uh metric and it's been shown in in this research the the main idea here is um and that's something that is observed and athletes that are injured and and

35:43  injured again after rehab programs and and and and how does that come they found that athletes with um ac ratios below one or above 1.5 uh generally speaking that they increase their their injury risks so this means if you spike your training loads so the like a weekend warrior doing a lot of work in on on the week weekend days and and not so much on weekdays then you have a big spike in training load that's that's very dangerous to get injured and and to get some uh some problems here so the recommendation is not to

36:23  flatten out all the training load but a bit more um equally distributed uh training loads during all days of the week

36:35  so some easy fixes here i think uh to solve this issue of the time crushed athletes is to to look for opportunities to get some work done on weekdays and that might be maybe a short run in the morning before breakfast just uh gather up a bit earlier in the morning take your shoes and go for a short run that makes already a difference um lunch training sessions might also be an opportunity and and you can include some some intensity work in these uh that can help to to distribute the training load over the different

37:10  days of the week longer sessions in the weekends and i would recommend to do so in the non-impact sports and that's mainly because of the injury risks of of doing longer runs if you're not used to it uh that can increase the injury risk because it's more impactful for your neuromuscular system and last one is maybe more for the life life uh support coach than really for the sport scientists here but again it can add up and and can help to to make athletes a bit more resilient um and and to bit to to give them

37:48  some ideas to to be more active during the day even it's not really training it can help to prevent some overuse issues here how that can look in a training program is shown in this slide you see uh the training week with the short morning runs here on on the monday and thursday in this case um this athlete has a tuesday swim over lunch time on wednesday via to max session it can be on a turbo trainer for instance a bike session um and the longer sessions on a week on weekend days maybe two sessions a day for the

38:28  saturday and sunday and the long ride on sunday in this case so that's some easy fixes to uh make sure that the athlete is not pushing all the work on the weekend days and increase the risk for uh for over training and overuse injuries

38:48  i think we are at the end of the presentation and are ready to jump into some questions here in the q a

39:00  yeah cool thanks raimo um for that um um yeah we have some great questions and as you just presented you may want to read some questions i used the time in between and while you were presenting and and read some questions and i came across a brilliant question from daniel spencer which is also here on the public chat the first one daniel is basically asking um about the 80 20 distribution for the polarized model he's asking if an athlete with 10 hours to train per week is a correct effect 20 percent would truly mean two hours on

39:37  silo zone three or column zone five six i like to address the question because i think it's a great question because it points to an an implicit problem with this static 80 20 um yeah in theory no sorry sure in theory that is what it means right um there are some details about how you how you compute that or how you exactly silence but let's say it's 80 20 percent right let me give you an example you have an athlete who's training four hours per week let's say the athlete is training two times two hours more

40:14  practical saying on tuesday and on friday okay with this kind of training program if you would do 80 20 well i just have to ask myself why would you right so because likely um the athlete would benefit from a little bit high intensity training right somebody who's four hours training it's not that you would expect the view to max of 70 right you would expect somebody who's not that trained so to speak and because there's so much time in between to recover in between the sessions right why would not go harder

40:49  right you know why not go into two hour sessions so to speak have one hour of high intensity for example very simply half an hour warm up one one hour high intensity training half an hour cool down whatever right right in contrast to that thinking about a professional cyclist 80 20 rule 30 hours per week that's six hours that's six hours that's basically saying if you have one rest day per week that's basically saying one hour per day at threshold or above sorry that's impossible you can just do the math you can just do the

41:28  math and think about after one hour of threshold or above you have completely depleted your glycogen stores um and it takes about 48 hours to refuel so it's just impossible it's just not working and i personally think the only reason why you have something like 80 20 percentage out there because it's kind of okay for everybody between let's say six to 15 hours right 15 hours would be three hours that's hardly minute the better way to look at it and then goes back to identifying key sessions would be to

42:06  say okay look i can more or less so to speak deplete my carbohydrates twice per week because it takes at least 48 hours if not uh three days to refuel so i can have maximum really two two hard sessions or long sessions long and hard sessions long i mean like an hour right per week and if this total value of let's say two hours is fixed then everything else that fills up to five hours 10 hours 15 hours whatever has to be significant low intensity so sorry no offense but fix 80 20

42:41  again again just lose a mass and find me one professional athlete or uh cyclist or swimmer who does 20 uh in the heavy intensity domain and depleting this nitrogen on a daily basis

42:56  handing over to you right now sorry for the okay okay okay then i maybe uh take on another one in the meantime uh there was one from andy knownis uh about fatmax uh physiologically not being the same as lt1 or vt1 uh yeah absolutely correct um my comment on that obviously would be that um the problem is more the lt1 or vt1 because there's no real good or not at all a definition for example of lt1 like i mean lt1 people say yeah first increase in lactate that

43:44  depends on the protocol right i mean that's often associated with like the accepted protocol if i start with 50 watts or i start with only 50 watts the time when i see the first increase in lactate is totally different um so that's that's a very very difficult one i would argue here um to link it um we choose fat max here uh for one very simple reason that it's something that you can really describe very precisely right you can just say the definition of fat max is intensity where i run the most amount of padding

44:16  in terms of energy per minute or power and that is not as precise as it is with uh vt1 or lt1 especially i think it's pretty much a nightmare so picking up next one final let me know if you want to jump in on any of those um sorry ryan i'm just reading through the through the questions and just give me one more minute please okay um and i keep going here i have one um from ryan drummond asking uh why the athlete with the lower blmx shown this higher carb intake uh i would like to clarify i assume that might be um

45:09  um something that got lost in the communication we didn't show carb intake we showed carb combustion so the lower blmx what happens it moves the fat max to a higher intensity um and in a steeper part of the of the carbohydrate combustion curve and therefore and therefore you see a higher carbohydrate which is by the way something again sorry to always come back i don't want to sound like you drop the record here but something that you can see in professional cyclists that it's impossible to ride for a very

45:44  long time at fat max um in training because intensity is too high right um give you an example um 75 kilogram high high level professional cyclist fat max might be in this range of 300 a little bit north of 300 watts um so it's impossible for him for such an animal to ride four or five six hours at 10 minutes right so again there's a problem with this being the magic zone so to speak that yeah again for somebody who's training six eight ten twelve hours per week that can work if you look at how no one thing the

46:26  session is and how much a carb-weighted combustion is is that as a professional it's not working so therefore it's it's not better to have this uh this uh general recommendation because of how the combustion would be required right maybe i can take a question of oscar jimines um trying to understand and i can he can clarify if i'm if i'm wrong here uh about the polarized model and the polarization index i'm honestly not familiar with that index um but you can see you know there was also in one of the previous questions

47:04  about the 80 20 there is a lot of discussion how to define the amount of work you do in the different training zones and in some articles you read about training frequency and i think it's in the papers of sila who used that's criterion uh so meaning that if you do 10 sessions a week indeed eight sessions are low intensity and two in the severe intensity uh zone um and it's not described in in hours or minutes or percentages of your total training duration for a week for instance so again these models describe a

47:40  general pattern and train intensity distribution but it depends of course how you define the amount of training in a certain zone so maybe this is an answer to your question oscar

47:59  and again in the lead i can't believe that because one

48:05  um so my pick two here i've one from

48:11  twice now this is why i want to address it um advantages on taking um blood samples from the ear not the finger here there are some differences and basically to make it short we have a free education course about that this takes some tricks

48:28  about taking duct tape samples and we just send this to you after after this webinar so you can you can look at it um i would like to address the second part from ryan rumen um who's uh he pointed to something which is which is uh very important um so he's asking uh what do you make out of studies that say if an athlete takes more time to adapt to low carb index the performance is also good so as the carb restriction studies tend to be days or weeks of time um there's two parts i would um i would

49:09  like to um to mention here um yeah you can adapt you know you can adapt to lower carb diet a little bit you can have higher pet combustion so on and so forth you can have good training at a patient but then if you're then able to fuel more you just have the more fuel so to speak um so you can increase the performance performance so it's not a question of are you good in both ways the question really is like what has the difference the interesting part of this question when i first read it i got it totally

49:38  wrong i thought ryan what you were asking is um about the limit of 60 to 90 grams which ryan also showed um and the interesting part here is that there's this idea of training the gut right so adapting to high carbohydrate diets and so to speak teach your body to take in more carbohydrates and that is something that might be a little bit contradicting to the notion that um you cannot increase exogenous carbohydrate intake or combustion um in both 90 grams so that's something that would be interesting i

50:13  don't know if ryan or if you know something from top of the other studies that first use train the gut to adapt the apic or try to train the apic to take in more carbohydrate and then check if there's um this has a possibility to exceed this 90 grams of exogenous carbohydrate combustion i don't know of anything i mean anything um but i don't know yeah yeah what i see in the literature that's and and the polar car study was one of the the more recent ones that uh and that's something what i've shown as well

50:45  in the presentation that if you consume more carbohydrates of course you need to be uh trained for consuming these amounts of carbohydrates without any gi problems you will definitely combust those carbohydrates but the question here is does it promote your performance is it the performance enhancing to consume more carbohydrates and you can look at it at different angles so to speak and and one of those criteria is how um is the the glycogen content in your muscle because if you're depleting your glycogen uh content in your muscle that is one of the causes of fatigue and and long endurance events so and that

51:24  was not proven in the study that it's saving your your glycogen stores you're just compensating with oxidizing less fats if that's interesting for performance that's uh might give some performance advantages because you for every liter of oxygen uh you're consuming you get more atp when you're using carbohydrates instead of free fatty acids so that might give some performance advantage here but i'm as far as i know it's not shown already that clearly in in the scientific literature so that's definitely something that must be researched in more detail to get a good view on on this on this area

52:09  so i've also the q a yes um an interesting question from from dan collison if i pronounce his name well about runners over age 40 and i'm in the target group that's why i'm so interested to read this suggesting here uh and he's suggesting not to work in in cycles of seven days but rather in cycles of nine days and i think that might work and might be a good idea to distribute the training uh in other type of cycles again your body doesn't know if you're training in cycles of seven or nine days or five days

52:53  or three days um it's just a way to to manage your training loads and that's indeed more important why we're using seven days is because your the normal life is organized in seven days i guess for the most of us but there's in my opinion no reason from a scientific point of view or a training methodology to to make different choices so if you think that might accommodate those uh 40 plus athletes more than it's it's good to proceed on on this so it's a good idea i think

53:32  thank you i would like to take one from caroline uh caroline i asked many questions great questions here um i'm afraid we cannot answer all um in general and also here um but there's one i would like to pick up uh on specifically which is about um so any training below fat makes but as i said high fat oscillation question mark not necessary to get as close as possible to the point just below crossover um what about use of lactate as a fuel um targeting that for the muscle let me clarify one thing that

54:04  this is why i picked that i think it's a brilliant question that is easily you know easily sometimes misunderstood and it's also supported by the literature in a great way is that you don't necessarily need to train at fat max to improve fat oxidation right as we've seen in the slide about this master switch this complicated pgc one alpha um it this increases mitochondrial content this therefore increases your ability of the of the muscle to use fat as a fuel and basically your muscle doesn't care how you get to a small mitochondria oversimplifying things right so you can do sub fat max training

54:54  for many hours you see you know they'll use this pathway to trigger e-rombic annotations and therefore get higher fat combustions or you can stay you can spend training significantly above that head training for example many studies show that head training improves fat combustion rate in a very very significant manner which is clear because the mechanic is clear head training improves your automatic improves aerobic capacity you have more mitochondria you need mitochondria the muscles for fat oxidation and this is a mechanic so no no need to increase increase fat combustion it's not a need to

55:33  stay at fat max or just below or just above going back to the point that zone two which is in the range of fat max um it's not necessarily the magic balance that you know solves everything the magic balance that you can do so you can do so you can do so you can do so you can do so you can do so you can do so you can do so you can do so you can do so you can do so you can do so okay do we have time for one more question sebastian i read the question take one more um yeah

56:04  from um jan van holle baker who is asking if polarized training with high intensity training sessions works as well for all our athletes uh or works as good as for younger athletes um what literature is telling about this this uh other athletic population indeed you can you can apply high intensity training uh as well in this target group i would however be a bit more careful when it comes to um recovery and allowing sufficient time for recovery because all our athletes need some more time to from these high intensity workouts and

56:41  that's definitely something to be mindful uh for um and also about the um efficiency of movement and that's maybe not an issue in cycling because you're a bit fixed on your on your bike how you can propel the bike but it's more um the case in swimming and running if you're not have a good efficiency in those movements it's um maybe not recommended to train high intensity or at maximal speeds um as it can cause maybe injury or if you train an efficient uh movement patterns that it's maybe not

57:19  so a good idea to do it in these types of sports um and especially to be to uh to be mindful for that that to stay efficient in your movements even if you're applying high intensity training

57:40  um thank you i'm going to cheat here and answer too briefly um just that's a little connected um matt macnamara asked about the heat training and um intensities below quick answer here um there's you will find um the under lower intensity based on the phenotype of the college so i again it's too much to answer here just asking for your patience um but that's for me one of the most exciting parts to really um you know decode when to use which kind of training high intensity it's a question that i

58:18  would really like to answer here because it kind of kills two birds with the same stone as and tony asked for uh about uh does uh carb consumption is it is if if you're computing consuming carbohydrates does it blunt or stop fat oxidation by doing exercise i've got a similar question sorry i can't remember the name here about which talks it's about the same topic which is that fat combustion changes over the time and this is linked together so yes fat combustion can change over the time in terms of what i mean this time is during the training right during the training the fat

58:55  combustion can change or will change and this is exactly a function uh how many carbohydrates you take in and what kind of carbohydrates you take in so for example if you take no carbohydrates in then during the exercise the fat combustion will slightly increase so percentage giving the intensity is the same percentage of energy coming from fat will increase you could effectively use more fats per gram or certain per minute depending on how much carboyd you take in and what kind of carboyd you take in this effect is planted or even you know that combustion can go down so there's no simple answer to that

59:34  and it's not simple to just calculate say yeah whatever each hour each minute it's up or down by x but exactly is the case that's exactly the case and um to to to comment on that lately this is also why we as for now um working on something like that but as for now we don't advise to you know or don't use the metabolic profile on inside to say uh visit you know you can you can say the fat combustion at any given point in time in your training and there's no technology that can use that we have some

1:00:08  prototypes for them um that you know calculate fat combustion uh also you know for for like a three or four hours training um but it's not validated and so as long as it's not validated we don't put it out there so if it passes validation then maybe we see something and with that i think we exhausted the time here

1:00:33  thanks everybody for staying um thank patrick for organizing this thanks rhino for um your great presentations thank you everybody for saying um if you have more questions reach out uh right um reach out if there's any more questions that could be answered here um and hope to see you soon in the next webinar or um round of questions that we have here uh yeah thank you thank you sebastian thank you reynod i personally learned a lot today i hope you guys as well listeners and also thank you for your interaction um great questions great answers and

1:01:21  we will send out uh the white paper and also uh discount code and there was also a question in the chat about when the inside college will be available um if i'm correct it will be in one to two months um so a little more patient but um from what i've seen so far it looks really cool and i also can't wait to to learn and refresh my sports scientists uh memory uh have a good night and thank you um um um um um um