Development Team Member
Registered: 1380484167 Posts: 1,501
Thanks to Ruuds question on comparison of performance or for use of physiological reactions whine training load or targets specific.
Here a nice review over a 6 month training idea. Below I s an initial workout we often use to " Calibrate" daily trends and reactions. It is easy to see, that we sued 10 min load length and we always use the same step s and loads same trainer same day time. So first 10 min load one than increase by a fixed value and so on. The original 5/1/5 indicated a most likely stroke volume limitation. As mentioned before thB can give some indication of the fight between vasodilatation due to CO increase and vasocompression due to muscle contraction. Now in this case we had as well physioflow so that's why we were confident it was a SV limitation. Now in short some hints for all users of MOXY who do not have a PHysio flow. 1. Look at tHb trend. 1 min calibration at rest and than look at the end of the workout. as well the trend during the load increase every 10 min. ???? Who wins and why are we confident , that the capillarsiation is not that bad ? Now look metabolic trend so we use SmO2. Where would you place a relative balance metabolic intensity and for cyclists or runner FTP or optimal running intensity ? easy to find O2 delivery surplus and O2 delivery deficit. I hate the work deficit give me a better one. ) What is the compensator in the higher O2 utilization than delivery intensity. Last visual question. By what time do you see a biased O2Hb and HHb crossing over so deliver limitation starts.??? Now the target training was a stroke volume training as many times per week as we where able to actually stimulate SV. On days where we had negative feedback in the warm up 10 min steps so still not recovered cardiac systems or not enough recovered plasma volume to target SV stimulation we did ofen a short but specific left or right ventricular stimulation. Now 3 month later same 10 min loads. hint look at tHb and look at metabolic demand SmO2 but look the compensator change. Now the full pictures shows a SV workout after the " calibration s 40 min which showed on these day a positive situation with a high chance to get a great SV stimulation. Ass you can see e nice tHB increase by a relative low HR the load was the same load as 10 - 20 min on these day. The load can vary so some days we had 0 - 10 min load and some days we had 20 - 30 min load . If we used 30 - 40 min load we only where able to do this in short interval loads of 1 - 3 min maximal duration's. Remember this is NOT a COOK BOOK . This is a daily review on the physiological reactions from the day or days before and we use wattage to get the feedback on performance change so we use the same physiological stimuli but not always by the same physical performance Level. So FTP intensity or in another words, metabolic balance, is based on SmO2 and tHb and HR trend ( we use as well RF and CO2 trend with a capno meter) and never on the FTP wattage we may have found somewhere a few days or weeks ago in a test. This does NOT mean FTP does not work. In fact FTP based on A. Coggans idea is most likely the smartest way and cheapest way to get a physiological sound idea on a metabolic balanced situation. What NIRS is doing, it just may confirm this fact but as well confirms the fact that we not are able to be physiologically sound all days the same way and therefor FTP levels in wattage will fluctuate as every body knows and feels but simply may not accept.. So use FTP and MOXY and you are a far step forward in understanding intensity zoning and so on. No let's end the idea. 3 month later. Why three month . No idea just old classical habits. No physiological reason and in fact a not great idea to use periodization this way as we learned much better is that the physiological changes dictate the periodization idea or better the time, when we can change a stimulus because we adapted and or we may keep the same idea going because it is still an effective stimulation. Adaptation as the contradiction it is. You make progress because your body is able to adapt. Because you adapted you do not make anymore progress.Most likely this contradiction is the most single reason why many top athletes do not progress anymore. It is relative easy to move up to the top as you try out always new and interesting concepts. Now suddenly you win and you are up there and than we start to look back instead of w forward and look what I have done in the past to get up where I am now. Meaning I go back and copy or repeat certain workouts which where great and successful in that stage , This great workout created an adaptation in structural and functional directions and because we adapted the same stimuli are not any more as efficient or effective in stimulating new better structural and functional responses and may, if I am lucky, stay for a while on that reached performance level or I may in fact loos performance. Using % of a maximal found critical level is the most common reason why stimulation do work at the start but not anymore down the road. 80 % of VO2 max can change on what may be stimulated.. This holds true for any calculated zoning idea as it does not take in account the physiological changes which may or may not occurs. That's why using a bio feedback like NIRS signals is so exciting for us as we see now that for example by 75 +- % of VO2 max we had originally a drop in tHb as a sign of a win for the compression against the a vasodilatation of CO and therefrom we created a delivery limitation. Now some weeks later we see that tHb is increasing by the same % VO2 or same % FTP or what ever and we now see that we may have new a utilization limitation which got created due to the elimination of the delivery limitation.So last graph in this case idea of elimination for the moment SV or delivery limitation. You analyze and you give the answer for yourself or on here. Welcome in the kitchen of chefs Now below is thee lates workout and look what ha s changed a few month later. What changed additional ? And the after calibration section is a specific utilization stimulation using load 10 - 20 min to avoid an overload of the current limiter.