As many of you can imagine, working now over 10 years daily very intense with NIRS and MOXy will create a very high numbers of questions , but as well as results contradicting what I learned or what we still learn and what we see .
Here just a fun part In a big discussion we have internally over the value on the way we find so called " training " or intensity zones.
. Here a small inside view what we do daily as a fun section of our live.
Common Methods for Identifying Training Zones
Prior to Muscle Oxygen Monitoring becoming practical for use by athletes, there were 5 common types of methods for determining Training Intensity Zones for athletes. Each of these has many variations.
1) Rating of Perceived Exertion
2) Maximum Heart Rate
3) VO2 Max
4) Lactate Threshold
5) Functional Threshold Power
In future posts, I will step through each of these to describe how they work and how each method relates to determining training intensity zones with Moxy.
That will be fun to read !
Part 2 – Rating of Perceived Exertion
Rating of Perceived Exertion is the simplest method for setting training intensity zones. Essentially, the athlete self-reports how hard they are exercising. It is inherently subjective as since there is no way to externally verify what the athlete is feeling.
There are many different ways of rating exertion. One of the more formal and widely used scales is called the Borg Rating of Perceived Exertion. In this system, the athlete rates their exertion on a scale of 6 to 20 based on the following table.
The 6-20 numbering system is intended to help estimate heart rate by multiplying the exertion number by 10.There are other numerical scales that have the athlete rate their perceived exertion from 1 to 10.
Perceived exertion is sometimes based on some form of the “Talk Test” rather than a numerical scale. The intensity ratings are based on the level of comfort with singing, speaking in sentences, speaking just a few words or not being able to speak at all.
The most common version of the talk test is an attempt to set the optimum exercise intensity for non-athletes. If you are able to carry on a conversation comfortably, the intensity is too low. If you are unable to talk comfortably, intensity is too high. If you are right on the edge, the intensity is just right.
This is true and it is super interesting, if we start to think above and beyond the surface.
Question. What or why can we use the talking or respiration pattern for the Borg scale ??
What makes us during or at the end of an exercise feel uncomfortable. . What is a person telling you when he quits a workout .
“ I am out of breathe”
You never hear somebody telling you : “ I am running out of heart beats or stroke volume”
The discomfort and as such the rating of load is coming mainly form feedback created or avoided by the ability of the respiratory system to balance the H + situation.
Any level out of “ normocapnia” creates discomfort.
You can load very very little 100 watt on a person who normally easy can go 250 watt and can make him telling you he is on the Borg scale on 20.
Let him bike but don’t allow him to breath as he likes but half the amount or double the amount so he is either hypo or hypercapnia. Both will give a feedback over SmO2 . Hypocpania low CO2 will show an increase in SmO2 ( so most believe great I have more O2 , if they take lactate even at 100 watt only they will have an increase in lactate as a sign that O2 independent energy supply had to kick in as O2 was loaded to Hb but it was not optimal bioavailable so even 100 watt needed support formO2 independent energy supply to keep ATP level on a acceptable level.
If you go slow and under breathing ( hyper capnia ) you will see SmO2 dropping lower and lower ( if you can handle the discomfort ) and SpO2 will drop and lactate will after a while going up. This time because it is getting harder and harder with the is low pO2 to extract from the Hb despite a high CO2 level..
So Borg really is a direct reflection on the respiratory system ability to keep you happy or better normocapnia. As long you can balance H + you will see lactate going up and up and no matter on a lactate threshold.
As soon you get out of normocapnia you will see that the discomfort goes up with lactate but not due top the lactate but due to the mismatch of CO2 ( pH level and the bodies ability to only have a small tolerance on variation.
(Brooks, G. A. and D. A. Roth, Med Sci Sports Exerc 21(2):S35-207, 1989; Roth, D. A. and G. A. Brooks, Med Sci Sports Exerc 21(2):S35-206, 1989). Moreover, maintenance of a more normal blood pH during strenuous exercise would decrease the performer's perceived level of exertion. The conversion of lactate to glucose in the liver and kidneys also has alkalizing effects by removing two protons for each glucose molecule formed, 2C3H5O3 + 2H+ ¨ C6H12O6. Thus, whether by oxidation or conversion to glucose, clearance of exogenously supplied lactate lowers the body concentration of H+, raising pH."(22)
Hard to believe isn’t it ¼ century later and we still have nto progressed and so hard to talk with many well now guys in the field.
add on :
Why do you think we avoid cool down between intervalls as an active part and use respiration in specific form in between. ?
Respiration and respiratory training, more than just for fun.
: "Because lactate is combusted [metabolized] as an acid (C3H6O3), not an anion (C3H5O3), the combustion of an externally supplied salt of lactic acid, CHO3H5O3- + H+ + 3O2 ¨ 3H2O + 3CO2 effects the removal of the proton taken up during endogenous lactic acid production (Gladden, L. B. and J. W. Yates, J Appl Physiol 54:1254-1260, 1983). A side benefit of alkalizing the plasma
by feeding lactate would be to enhance movement (efflux) of lactic acid from active muscles into plasma, a process which is inhibited by low (relative to muscle) blood pH.