VO2 max and Lactate Threshold
This morning/afternoon I had the opportunity to retest my VO2 max and Lactate Threshold. In June of 2005 Dr. Emily Cooper took me on as a project and she was able to help me better train for the upcoming Grand Slam. With new goals in mind for 2006 we thought it would be a good idea to test where I am at now and figure out the things I need to work on before I begin racing again.
VO2 max is "the maximal amount of oxygen that can be used by the working muscles to convert fuel to energy. One's baseline is determined by genetics and lifestyle. VO2 max incorporates three systems 1)breathing which delivers oxygen to the lungs, 2) Heart and circulation propels oxygen to the working muscles and 3) muscles' ability to extract and use oxygen to burn fuel for energy." Lactate Threshold is "the shift from predominantly aerobic (burning fuel with oxygen) to anaerobic (burning fuel without oxygen) metabolism. Both of these are factors in ones training and knowing them can help an individual train more effectively.
The tests are very interesting and the analysis of the data is even more fascinating (to me).
The tests (in simple terms)
First you are strapped in to a face mask that measures gas exchange ratios. You lie down for 15 minutes, relaxed but not asleep. This gives a baseline, your resting metabolic rate (the bear minimum caloric output on a rest day). For this to be accurate you must not have eaten 3 hours prior.
The mask stays on for the remaining two tests.
For a runner to test VO2 max you run on a treadmill. (This can be done sport specific - bike is another option) After a warm up you settle in to a comfortable pace for two minutes. Then every two minutes the incline increases by 2.5%; the pace remains the same but the hill gets steeper. You push through these increments until you can not go any further.
After a rest you get back on the treadmill to test your Lactate Threshold. This one is not as demanding as they are watching to see where lactic acid starts to enter your muscles; you don't necessarily reach a maximum effort. The time increments on this test are dependent on when your VO2 and heart rate stabilize. So you first start at a comfortable pace, once you stabilize the speed increases by 0.5 miles/hr, stabilize again and then increase the speed. This continues until the gas exchange shows lactic acid (your body has changed from aerobic to anaerobic).
What I learned about myself:
First, based on my activity level my current resting metabolic rate is too low and I am burning 3% more protein than I should. By not consuming enough calories the body first decreases the metabolic rate and also burns proteins (lean mass) to make up for the deficiency.
To fix this:
I need to consume roughly 2200 calories a day (I am probably currently just under 2000, based on what the test shows) as a base and then add on the calories burned in workouts. By doing this my metabolic rate should increase and I should lower how much protein I am burning.
Second, Dr. Cooper distinguished heart rate zones and with the charts in the test report I am able to plan training based on how much time I should spend in each zone. An odd thing about me is that my zones on hill running are 10 beats slower than on level running. This is explained below.
Finally I learned that I am not able to reach my potential VO2 max; I had a peak at 58 ml/kg/min, but based on my age and past tests I should be closer to 64. By looking at the graphs and comparing the two tests Dr. Cooper deduced that my muscle strength isn’t strong enough to push my cardio to its max.
To fix this:
To build more strength I will start by adding leg press, calf raises and squats to my routine. 18 reps x 3 sets, 2-3 times a week for 12 sessions. This will prepare my tendons, ligaments and muscles for the increased work load. After that we will do a strength test to measure where I am at. The next phase decreases the reps and increases the weight. Finally to incorporate this strength into my training I will need to seek out workouts that require strength, basically provide resistance. Examples include running uphill in the mud, snowshoeing on a slight incline or running in the sand, focusing on staying in Zone 3B. By going through these phases I should 1) be able to reach my potential VO2 Max and 2) bring my heart rate zones to less of a discrepancy.
This is a basic explanation of a detailed and fascinating process. I highly recommend any one that is interested in analyzing data, loves training and/or seeks improvement to visit Seattle Performance Medicine. The team there is all about helping individuals be in the best health and reach their potential. There is a sincere dedication to and excitement for the patients and their progress.
Having this extra data does not change my main focus on having fun while training. Knowing the things I can do to be healthy and to be a better athlete is part of what keeps balance in my training.
VO2 max is "the maximal amount of oxygen that can be used by the working muscles to convert fuel to energy. One's baseline is determined by genetics and lifestyle. VO2 max incorporates three systems 1)breathing which delivers oxygen to the lungs, 2) Heart and circulation propels oxygen to the working muscles and 3) muscles' ability to extract and use oxygen to burn fuel for energy." Lactate Threshold is "the shift from predominantly aerobic (burning fuel with oxygen) to anaerobic (burning fuel without oxygen) metabolism. Both of these are factors in ones training and knowing them can help an individual train more effectively.
The tests are very interesting and the analysis of the data is even more fascinating (to me).
The tests (in simple terms)
First you are strapped in to a face mask that measures gas exchange ratios. You lie down for 15 minutes, relaxed but not asleep. This gives a baseline, your resting metabolic rate (the bear minimum caloric output on a rest day). For this to be accurate you must not have eaten 3 hours prior.
The mask stays on for the remaining two tests.
For a runner to test VO2 max you run on a treadmill. (This can be done sport specific - bike is another option) After a warm up you settle in to a comfortable pace for two minutes. Then every two minutes the incline increases by 2.5%; the pace remains the same but the hill gets steeper. You push through these increments until you can not go any further.
After a rest you get back on the treadmill to test your Lactate Threshold. This one is not as demanding as they are watching to see where lactic acid starts to enter your muscles; you don't necessarily reach a maximum effort. The time increments on this test are dependent on when your VO2 and heart rate stabilize. So you first start at a comfortable pace, once you stabilize the speed increases by 0.5 miles/hr, stabilize again and then increase the speed. This continues until the gas exchange shows lactic acid (your body has changed from aerobic to anaerobic).
What I learned about myself:
First, based on my activity level my current resting metabolic rate is too low and I am burning 3% more protein than I should. By not consuming enough calories the body first decreases the metabolic rate and also burns proteins (lean mass) to make up for the deficiency.
To fix this:
I need to consume roughly 2200 calories a day (I am probably currently just under 2000, based on what the test shows) as a base and then add on the calories burned in workouts. By doing this my metabolic rate should increase and I should lower how much protein I am burning.
Second, Dr. Cooper distinguished heart rate zones and with the charts in the test report I am able to plan training based on how much time I should spend in each zone. An odd thing about me is that my zones on hill running are 10 beats slower than on level running. This is explained below.
Finally I learned that I am not able to reach my potential VO2 max; I had a peak at 58 ml/kg/min, but based on my age and past tests I should be closer to 64. By looking at the graphs and comparing the two tests Dr. Cooper deduced that my muscle strength isn’t strong enough to push my cardio to its max.
To fix this:
To build more strength I will start by adding leg press, calf raises and squats to my routine. 18 reps x 3 sets, 2-3 times a week for 12 sessions. This will prepare my tendons, ligaments and muscles for the increased work load. After that we will do a strength test to measure where I am at. The next phase decreases the reps and increases the weight. Finally to incorporate this strength into my training I will need to seek out workouts that require strength, basically provide resistance. Examples include running uphill in the mud, snowshoeing on a slight incline or running in the sand, focusing on staying in Zone 3B. By going through these phases I should 1) be able to reach my potential VO2 Max and 2) bring my heart rate zones to less of a discrepancy.
This is a basic explanation of a detailed and fascinating process. I highly recommend any one that is interested in analyzing data, loves training and/or seeks improvement to visit Seattle Performance Medicine. The team there is all about helping individuals be in the best health and reach their potential. There is a sincere dedication to and excitement for the patients and their progress.
Having this extra data does not change my main focus on having fun while training. Knowing the things I can do to be healthy and to be a better athlete is part of what keeps balance in my training.
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2 Comments:
That is very fascinating. Something I'd definitely like to look into some day to see what I find out about myself! I think knowing these things can only help someone's training, but I agree having fun is whats most important :)
Pretty great that can isolate some methods to address that VO2 shortcoming. Seems your lactate threshold must be pretty outstanding. Pair that with being tougher than most between the ears and you've got a gifted equation. Good thing Ultragen tastes so damned good and nevermind its use as a post-race supplement. Bring it to the canabalistic metabolism....
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