That website is really cool, it is very exciting to see people are exploring physiological monitoring instead of performance based markers.
I’m asking myself about Lactate, why did we use it, what for? I think lactate was allowing us(me) to organize\categorize our training regime\plans "better."
For years people were using lactate to define physiological load/stress. Is it precise method? No, it is not. Is performance based FTP method precise? No it is not.
Can it help in training, yes, it can because it brings structure. As long as we see gains it helps. Is it the most efficient method? No it is not.
As long as we see gains we can use it, problem starts when we do not see gains, we start to believe we peaked… and I’m sure we are very far from peaking, we just do not know how to unleashed our potential because we look at wrong numbers. With Moxy we can look much deeper than ever:
- Physiological systemic adaptation/changes.
- Very localized changes adaptations, we can be super granular.
Understanding sport/discipline and demand for it, is the key, also careful body observation is a must.
In the past I would do lactate test, define my lactate at eg 280W, based on that I would have further zones defined. In my build period I would be riding Z2 and Z3.
Problem is that those zones are dynamic based on current training overload, events, and many other factors, sleep hydration, temperature etc.
Normally I like to stay in my Oxy/balance zone, for what ever reason... In translation to the numbers: at 230W my SmO2 is solid line growing very slowly over time of 20min.
Just recently: I had some velodrome session/races on the weekend
Next day I’m jumping on the bike, ergo set to 230W started pedaling and see my SmO2 not only dips deeper than usual, but also is jerky, it seems my delivery systems are fighting utilization/delivery changes….line is slowly dropping.
It seems my lactate zone 3 is not zone 3 anymore, I dropped the load 15W same thing, I dropped it another 15W, same thing, I dropped another 15W watts, same nice steady slowly growing SmO2 line.
45watts lower @185W lactate/FTP world that is totally different zone now, but from physiological perspective my body is I correct "zone" I wanted to be, and it feels the same despite the fact it is 45watts less.
Would I be able to perform on the fly adjustment like the one above with lactate? Not really, I would have to go over ramp lactate test to see if my lactate changed, that’s totally not realistic.
My biggest questions, and I know we could debate this to death, but still would nice to hear different opinions:
Let’s consider we have well balanced athlete, his cardiac/respiratory and utilization system is in sync. We want to work on utilization or delivery (I do not want to be specific, hence no specifics)
Is it better to overload those system on the “edge of the overload/balance” or just go all in and hit it hard? If we hit it hard, most likely we will not be able to perform the same next day, we can alternate with some other workout. Consistently overloading at smaller level will allow us to do more similar workouts every day.
So the question is: what brings bigger gains? I understand we probably do not have right answer, but what people experience what people think? Switching between systems and high overloads or more consistent training on each system with lower loads?
Real life actual racing “wish” I always had for many years, materialized just few days ago thanks to Juerg awesome questions (this is gold for an racer):
After a race my respiratory system was always very heavily overloaded, understandably. After a race I was always coughing mucus quite a lot, few hours after the race or intensive Velodrome session, I was always having very clean airways, super clean, I was always thinking to myself, this is way too late, if I could only breathe like that BEFORE the race I would place much better.
As we all understand having super intensive session just before the race would be plain dumb, it would help with respiration but it would kill my legs…
Juerg persistent examples and questions made me experiment with breathing, I did 2x10min sessions requiring zero “muscle effort”, I was actually seating at my desk, my airways are cleaner than ever before, last night I was coughing quite a bit.
My wish came through, this will be exercise I will be doing week before the race day for sure.
I will not say what I have done besides experimenting with breathing (no tools needed, you can do it with your body only), because Juerg didn't relay gave me any specific exercise.