In the recent Journal of Applied Physiology, it has been found that muscle acts as an endocrine organ. The endocrine system is a system of glands that involve the release of extracellular signaling molecules known as hormones. The endocrine system is instrumental in regulating metabolism, growth, development, puberty, tissue function, internal environment (temperature,water balance,ions) and also plays a part in determining mood. Especially interesting is that muscle releases interleukin 6 which is a pro and anti inflammatory substance. This contributes to our understanding of why regular exercise protects against a wide range of chronic diseases.
Also of interest in the Journal of Applied Physiology is the finding that sulforaphanes, found in cruciferous vegetables, acts as an indirect antioxidant in skeletal muscle and could play a critical role in the modulation of the muscle redox environment, leading to the prevention of exhaustive exercise-induced muscle damage.
Marc
Posted by admin as News, Physiology at 10:14 AM MST
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The following is a brief explanation of the physiological science behind the 3 energy systems. What durations of training cover which sources of fuel?
At the beginning of a workout, whether anaerobic or aerobic, the body will respond by provide the working muscles with adequate energy to meet the demands of the workload.
Adenosine triphosphate (ATP) is the chemical substance within the body that supplies the energy that enables muscles to contract or relax. During muscular activity, ATP is converted to adenosine diphosphate, or ADP, while releasing direct energy for the muscle.
After approximately 10-20 seconds the ATP and creatine phosphate anaerobic energy source is depleted , then glucose is used by the body. After roughly 20 seconds, more emphasis is placed on the anaerobic lactate (glycolytic) system. Stored muscle glycogen will be used to provide energy by being broken down into glucose. From 20-120 seconds of exertion, glycogen becomes the primary source of energy.
The first two minutes of activity should be primarily anaerobic, meaning the body does not use oxygen to metabolize stored glycogen. Usually any burst of activity that lasts less than a minute or two is considered predominantly anaerobic.
After 120 seconds, glycogen is the source of fuel and the aerobic energy system starts kicking into action. After about four minutes, the energy supply is completely aerobic, using glycogen and fatty acids as energy. Aerobic means “with oxygen.” Oxygen is used to help metabolize (oxidize) stored fatty acids (triglycerides) to ATP through a complex process known as the Tricarboxylic Acid Cycle (Kreb’s Cycle or Citric Acid Cycle). The longer the duration of exertion, the higher the percentage of fats burned. With aerobic training, the body becomes more efficient at using fat as an energy source for strenuous work and recovery.
FROM: USATF COACHING EDUCATION PROGRAM–BY: Jack Ransome, Ph.D., Tinker Murray, Ph.D., Bob LeFavi, Ph.D., Robert Vaughn, Ph.D., Joe Vigil, Ph.D.
Marc
Posted by admin as Physiology, Training, general, power at 1:02 PM MST
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It’s Friday the 13th and what better way to start than with the truth about training and leave the superstition to story telling.
I came across a good review of some of the science of cycling that’s been going on for the past few years. A partial summation of physiology and training that leads to performance gains can be found in these abstracts part 1 and here is part 2 .
If you’re interested in the full article respond to this post or just drop me an email at marc at trainingtherightway.com .
Marc
Posted by admin as Physiology, performance, power at 6:00 AM MST
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Want to be a winner? Then follow these 5 steps:
1. Maximize your aerobic capacity (V02max) so that more oxygen, and thus energy, is available to exercise.
2. Raise your lactate threshold to a high percentage of VO2max, so that intense efforts can be maintained before energy stores are used up.
3. Become more efficient at carrying out the activity, so that less energy is wasted and hard exertions feel less stressful.
4. Boost yourself mentally so that training and competing become easier.
5. Get adequate amounts of rest for proper recovery.
1. Increase your aerobic capacity
This is probably the easiest of the 5 steps to do, since just going out and participating in your sport for long periods of time will increase VO2max or the maximum amount of oxygen your body can use. If you’re an endurance athlete, for example, 30 minutes of 70% maximum heart rate will be of some benefit, but 40-60 minutes are even better.
However, beyond a certain point, increasing your quantity of training no longer boosts V02max. There is a point at which the negative effects of long duration training have on breaking down and injuring muscle tissue that outweigh the cardiovascular benefits. Once that point is reached, intensity of training becomes the key factor: you’ll have to cycle, run, or swim at speeds which lift your heart rate to at least 90 per cent of maximal, for the event you’re training for and ride at least 110% of the distance, in order to push V02max as high as possible.
To make things more difficult, attaining such high heart rates for brief periods of time won’t work. If you’re really interested in sending V02max upwards, train at approximately 90% of your max. heart rate(85% VO2max ), but to much training above this level will increase the potential for injury. Intervals of four-to-five minute durations several times during selected workouts is what will raise your VO2.
2. Increase your lactate threshold
Increasing your lactate threshold, the point at which lactic acid accumulates faster than it is removed,is fairly straight forward. If you increase V02max, you will usually raise your threshold as well, since LT is a fixed percentage of aerobic capacity. Your LT limits your rate of maximal effort. Your effort can only be exceeded for a few minutes above LT before you build up to much oxygen debt. The more you exceed LT the more lactic acid that will build up and reduce your performance.Howe Training intervals of about 80-90 per cent of maximal heart rate for 20- to 25-minute periods will generally have an enormous effect on LT. In this day and age of cheap heart rate monitors, I highly recommend the use of one. Don’t train blindly.
3. Become more efficient
The key to improving your efficiency of movement is to recognize that each muscle in your body is composed of collections of individual muscle cells. In making a particular muscle stronger fewer of the individual cells within that muscle will be required to sustain a certain level of effort. In other words, more muscle cells within the muscle are allowed to rest while you’re engaging in your sport, and other muscles which assist your active muscle are less likely to be called into play. Since you’ll need to activate fewer individual muscle cells to pedal a bicycle, your overall energy demand will be lower and you’ll be more efficient! As a result, you’ll be able to achieve higher than expected levels of exercise intensity and conserve large quantities of muscle fuel.
To get more powerful and more efficient, you’ll need to do some intervals which are higher than your usual competitive intensities. Exertions in the ranges of 30-90 seconds. Then include some recovery durations that are equal to 30-90 seconds. This helps with lactate tolerance and the ability to sustain high power outputs. Even longer rest intervals allow more work to be done during each work interval. Sprinters will want to do efforts less than 30 seconds.
An additional way to become more efficient is to make use of what is called “fartlek” training. The idea is simply to do some “specific” training at your competition intensity. There is little scientific basis for this training and it benefits.
For example, the top-level runner who wants to sizzle through a 5K in 13:10 should complete some 1000m intervals in 2:38 each, the 10K competitor shooting for a 30-minute race should carry out 2000m intervals in six minutes, and the marathoner hoping for a 2:11 clocking should cruise through 10-miles runs in 50 minutes. In each case, these runners are practising the exact tempo which will be required for the race. Likewise the rower who wants to hustle a boat through the water at a particular cruising velocity, the cyclist shooting for a goal time, and the skier needing a specific pace to win a race, must all practise that particular intensity during training.
Competition is not just a muscular event. Specific training allows the nervous and muscular systems to come together in a synchronous way.
4. Boost yourself mentally
Your state of mind is also closely tied to your training and riding. Mental preparation is often undervalued. Focusing on what you’re doing right now and thinking positively have enormous benefits to your performance.
You also need to learn to “roll with the punches”. Don’t let a bad day training or racing get in the way of your objectives. Use it as an opportunity to learn more about yourself. This is where setting the proper goals come into play. Goals that are to lofty are a reason for disaster. Use mental images of how the race will progress and a successful outcome.
Finally, learn to stay relaxed but at the same time tense. Ready to leap into action when the time comes.
5. Learn how to rest
Hard workouts are necessary but rest is just as important. Rest is all too often missing from an athlete’s schedule. Thinking that more duration, intensity and volume will gain them a top performance most athletes are on the brink of overtraining. It’s not possible to reach top performances without proper rest.
Recovery comes in many forms. Nutritionally you must eat correctly to build that power house. Stay properly hydrated. Take easy recovery days at your sport or complete days off. Have a week of reduced training every 4-6 weeks. Yearly take 4-6 weeks of reduced or absolutely no training. The body likes small increases in training not drastic changes.
Not every athlete needs to reach the five goals. Sprinters, for example, don’t require high V02max levels or lofty lactate thresholds, and they may in fact lose some of their muscle power if they focus to much on V02max training. However, for athletes involved in activities which last for more than a few minutes, hitting all five steps will lead to a podium performance.
Marc Walter Rightway Performance
Posted by admin as Physiology, performance at 1:23 PM MST
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Your a fitness rider or a racer on a local ride. At a point in the ride you get dropped off the main group. You’re left to ride home on your own. What happened? Maybe you lacked the aerobic or anaerobic capacity to handle the tempo?
Your training should include aerobic and anaerobic work. Riding a bike requires both. Developing an effective training plan, by knowing how your aerobic and anaerobic systems work, is the key. There are three systems you need to train. They are the ATP-PC, anaerobic (lactic acid), and aerobic systems. Sprinters rely on the ATP-PC system, a pursuiter uses the anaerobic system and a fitness or road racer will predominately use their aerobic system.
You can develop the three training systems by manipulating the intensity and duration. For hard efforts lasting up to 2 minutes you will be using your anaerobic system. At about 2 minutes there is a 50:50 split between aerobic and anaerobic. As the duration increases aerobic power takes on greater importance.
Some of the type of workouts and how there benefit:
Sprints: Develops the ATP-PC system. Short sprints of 50-75 meters ridden at maximum intensity.
Acceleration sprints: Start off slow and gradually build to an all out effort in about 150 meters. Builds speed-endurance.
Intervals; Series of short efforts of equal length alternated with easier bouts.
Speed play (fartlek): Incorporates all the training principles above.
Repitition riding: 1-2K at race pace with rest periods that allow almost complete recovery. Works the anaerobic system.
Continuous fast riding: Training at the same distance as your event with a pace at or slightly below race pace.
Continuous slow riding: Speed is slower than race pace at about race distance. Builds aerobic endurance.
As you can see, your training needs will very according to the event. As the event approaches find out what type of racing occurs. Then pick one or two types of the above training methods that match the race.
Posted by admin as Physiology at 4:07 AM MST
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