We had one topic for a closer look from some great feed backs out of Finland.
Now on this topic,we will have a closer look from some feedback out of South Africa.
I like to use the great questions we have as a perfect example on where we all struggle , when looking more critically at Zoning and real physiological individual training ideas..
You will see the struggle we all have to go to fixed numbers, preferring wattage and or HR and than hope we can do something with it.
Wattage is a perfect feedback on performance, but does not give us any indication on how and why we can produce today 200 wattage easy and tomorrow we may struggle. Wattage is great to use in combination with bio markers feedback.
HR possibly the most used bio marker for the moment as the huge HR monitor market is real proof of it.
As many wattage believer will argue, HR can fluctuate incredible, so we often can't use it. As well in interval workouts as well as strength workouts :HR has its limitation.
BUT, when we add to HR wattage and to wattage additional biomarker, which would give us real time feedback on the trends in energy use, we may suddenly start to make sense out of it
Problem. MOXY or NIRS and with it the information on energy use and deliver is very new for most of the readers, despite is existence since more than 50 years. Reason was , that we had no decent access to the information than in big research labs.
Now of a sudden you have this info on your Garmin watch.Togther with HR and wattage. No wonder we see the value but as well no wonder we are a little bit confused.
Despite many great studies on NIRS, the academic community missed the step to close the gap between scinece and practical applications. We try here to slowly but surely increase the awaerness step by step with our Blogs , seminars and forum informations as well as e books and on line servcies .
Problem. We simply cant get this out in 1 wee or so ,as we like to show you 30 years of a developpment to where we are now and we still learn daily with each assessment we can get our hands on.
Here an inside view of one example of many we have ongoing for the moment.
will show you this coaches information and will go into details liek we did with teh previous one from Finland. Please get questions back to us.
So here a part of our ongoing conversation followed by real assessment informations.
Hi Andri and Juerg,
One of my sessions is 60-120min keeping heart rate under 140. Power comes out at 220-240Watts. To compete better, a number upwards of 280Watts at this heart rate is closer the mark.
I ‘think’ the sub 140HR is good for improving aerobic adaptations? What I would like to know is if the duration is too short or the intensity too hard or too easy? I will try do this exact session with Moxy tomorrow and see what the SmO2 and tHb does over the time course. Perhaps you can provide some understanding on this data.
In 8 weeks, we have a qualifier for World Masters Marathon MTB champs. I would like to ride this qualifier because the World Masters Marathon MTB Champs are being held 30km from where I live on an extremely hilly course in the 1st week of May. My age category is 40-44.
I have no time limits on training hours and would like to guinea pig myself in training with Moxy for a big event.
Terms, what is:
MCT-1 and 4
How do I get ergospirometry data? Is there specific equipment and what test protocol?
How do I get cardiac data? Is there specific equipment and what test protocol?
More Questions (Ignore mail from this morning, have added the questions here so all is together)
- Why does tHb drop during the 240Watt efforts but then increase for the 300 and 360Watt efforts?
- Does muscle strength have an effect on performance? The muscles are under the most load at 360Watts, but that was still effectively 450 pedal revolutions / reps over 5min, so a very light ‘load’ per pedal stroke. If strength is a limiter, is there a strength test or a strength requirement. I know I don’t need to be as strong as a power lifter, but should I have the ability to leg press 150kgs ten times for example?
- SmO2 started just over 60%, is that normal, high, low, does it indicate anything? Why isn't it 80%?
- SmO2 dropped to 13% early into the 5min 360watt effort and then climbed a little. Is that low, should capacity be there to go lower?
- Goal would be to have much higher SmO2 at 360watt and capacity to complete 2 x 360watt and still be able to do a 420watt. How would this be achieved through training?
- If it is cardiac, what would training script be?
- If it is respiratory, what would training script be?
Target Market & Sales
Must be honest, I am a little anxious about assessing the feedback from Moxy. I have no idea where to start focussing training based on the data from the 5/1/5 test, which means I certainly can’t advise anyone else?
Would it be 10% volume at STEI, 60% at FEI, etc... The target customer will need simple, straight answers, i.e. to go faster, you need to focus 90% of training volume on this zone, 5% in this zone and 5% in that zone - and then re-test in 4 weeks or 10 weeks? Is that going to be impossible with Moxy, am I going to need a comprehensive test lab?
Once we start moving into testing individuals one by one with Moxy, ergospirometry, cardiac machines, etc… then we start selling hours to one person at a time and I know there are few customers willing to pay accordingly, we won’t be able to survive. I would like to have this test equipment to provide comprehensive testing to more elite athletes or those with no cash constraints, but I don’t want this to be the model.
This is a great summary to many questiosn we have over the last few month.
We will get answers to all of them earlier or later.
Here a short part of one responds before we start going to the basic of it.
XY , all great questions and it shows your understanding. It as well shows the need for changes in what we did in the past. You can see, that when we used VO2 max we did not have any of this questions. we simply loaded up found a maximal tested number and than used a calculator. And that was it. The power meter did not change anything really , we find a FTP number (performance ) we can hold over 60 min. decided this is 100 % and than use again a calculator to create a training zoning. We used a lactate analyzer, found what we called LBP. set this as optimal and than use a number like 10 or 20 from the HR we had at LBP.
The big advantage is or was. Simple straight forward and no questions to answer.
The big question is, whether this is what happens physiologically in our body..
Why are FTP or VO2 max or lactate threshold so successful from a business point of view.
It is the simplicity and the result does not open questions.
So we can get a 10'000 $ VO2 equipment this days and we can test an all out test on a bike or treadmill or upper body ergo meter or rowing ergo meter or on any equipment in the lab.
Than we need a decent calculator and we have all set to go.
NIRS/ MOXY has the advantage , that we can go much more individually and if the coaches once understand the basic information we are far ahead of the game.
We for the moment test 4 people at the same time in any specific sport we like to test.
In fact the numbers of athletes you can test at the same time is limited only by the numbers of MOXY you have.
Brian Kozak the leading Ice hockey coach in Canada is just now testing in a sport school 60 kids and they do this in 4 different sports easy in 2 days.
We can test a complete soccer team all at the same time on a soccer field in 1 hour easy.
If we go more bike specific we test 4 cyclist at the same time in 11 2/; h easy , including mounting and testing and cleaning up after.
4 wattage trainers if you do it in a lab.
4 MOXY's with a software system to store the data's plus 4 ANT + HR belts.
This will depending on the wattage trainers move you as well to the 10'000 $ cost but you generate 4 x more money in one hour than you get out of a VO2 max test including no hassles with VO2 mask and contamination and cleaning nor do you have ongoing costs with O2 and CO2 sensors which will be +- 500 $ each as well masks have an ongoing cost. We charge like any VO2 max test 250 +- $ per test including interpretation. . So any center out there can make the calculation on how fast you actually have your investment paid back.
This would be the basic testing equipment, which you can move as well outside the lab as well you could rent out MOXY's for workouts or for races and or sell MOXYs.
If you like to go much more into exercise physiology like we do in europe and in Canada, than you may have in your lab the equipment , where you can assess all systems non invasively. So you look for a NIRS ( MOXY )
a cardiac non-invasive assessment tool and the only one on the market is Physio Flow.
and you look for any good VO2 equipment with possibly CO2 information as well as all the respiratory information's you like o have like VE and RF .
Okay this the info to your business questions.
The answer to all you great other question is relative simple.
How many month do you have time to learn all of the questions you have.
Your great questions shows what we all experience , the lack of answers in what we currently do in athletic training.
To give you all the answers you need to be patient.
It is impossible for us to simply give you a cookbook here. The answers are in the physiological responds of individual bodies. It is all about testing and learning with each single test as we go along. Many coaches now using MOXY do this more and more successful.
They test and we than help them to analyse the results and each case has its special questions and special answers and special individual training suggestion we go with it. Than you reassess and see, whether what we tried to accomplish was really accomplished or whether we have to change the stimuli.
It is all about limiter and compensator and I like to compare this like somebody who buys a Mc Donald restaurant.
He has not to think they tell him how to cook and he just follows the order or a great french chef who develops his own great food unique to his restaurant.
That's what we really work on is the understanding of the use of MOXY to " cook" an individual meal but every body still can afford it..
Your questions look still like we all do , we look for an easy fast answer based on numbers rather than on understanding what this all means.
The SmO2 numbers mean as such nothing , when we not move them into context.
There is no such thing like is 60 % SmO2 good at the start or would it be better to have 80 %.
SmO2 is an information on how much % of your red blood cells are loaded with O2. You can have 100 % loaded but you may work out complete O2 independent as you can not access the O2 . We call that O2 is NOT bioavailable.
.This is one of many examples where we have to understand , what makes O2 bio available.
This is what we discussed very short on the part with altitude : do we have responders or non responders.
To make an end here for the moment. The great questions you have fill up a book we are all writing on and answers , which will take us a few month to get through with it..
So we have to start somewhere on a baseline and often the baseline is screwed up from old believes we carry with us and old ideas, who have to be taken in consideration, when starting to use some new directions.
So please be patient as we slowly move into the different details all together and some times we may have to step back and reassess the direction we are heading to.
Cheers for now Juerg