Fat ‘v’ Carbohydrate percentages burned during training

Here is a handy little chart for you guys. As our intensity increases during training the ratio between Fats and Carbohydrates (F/C) burned changes. So from 100:0 F/C is easy to 0:100 F/C is 100% Threshold.

RQ Carb % Fat %
0.71 0.0 100.0
0.71 1.1 98.9
0.72 4.8 95.2
0.73 8.4 91.6
0.74 12.0 88.0
0.75 15.6 84.4
0.76 19.2 80.8
0.77 22.8 77.2
0.78 26.3 73.7
0.79 29.9 70.1
0.80 33.4 66.6
0.81 36.9 63.1
0.82 40.3 59.7
0.83 43.8 56.2
0.84 47.2 52.8
0.85 50.7 49.3
0.86 54.1 45.9
0.87 57.5 42.5
0.88 60.8 39.2
0.89 64.2 35.8
0.90 67.5 32.5
0.91 70.8 29.2
0.92 74.1 25.9
0.93 77.4 22.6
0.94 80.7 19.3
0.95 84.0 16.0
0.96 87.2 12.8
0.97 90.4 9.6
0.98 93.6 6.4
0.99 96.8 3.2
1.00 100.0 0.0
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Whats happens when you train?

Training is used to equip the body for one’s goal. If one’s goal is track sprinting then the training and conditioning required for this will be vastly different to that of lets say Chris Froome who’s goal is a Tour de France victory. Feeding this training with nutrition is also a different art. The bulk of a kilo rider will require a total different nutrition set that the frail and sometime anorexic look of the Tour de France winner. One thing we can say for sure though is that the recovery and injury management for both must be equal to the demands of the training.. To throw another curve ball into this is the cyclocross rider who unlike the other two riders discussed needs to be able to jump over and through hoops along with throwing the bike over the shoulder and climbing a hill. One size can’t fit all and that is why careful consideration should be taken into your choice of training regimes in order to best prepare for that chosen goal. A goal is only a wish until you have a plan.

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Image 1

The image above shows training zones that are numbered from 1 – 7 with 1 being Recovery and 7 being Neuromuscular. One can see from the list the effects that various zones have on the body’s systems. It’s always good to analyse your goals and identify what systems are going to be most in demand. Also test your self and see what your limiters are. This will show you where you need to train. Identify time in these zones along with recovery both during the workout and following is where the real professional coaches earn their wages. This can be tricky and the only way that this can be done correctly is with one 2 one coaching unless you are being under trained and not getting the most from your prescriptions. The other side of the story is overtraining from not getting enough recovery. Good coaching management practices and regular coach/athlete contact always gets this balance right.

For those of you without a coach here is the on:off suggested ratios 4 those of u self prescribing..Z7-1:6, Z6-1:4, Z5-1:1, Z4- 4:1, Z3-7:1, Z2 and Z1 not applicable.

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Image 2

Image 2 show the “sweet spot” which many hail as one of the best area to train for gains. compare it to Image 1 and see what gains one can expect from this zonal area.

 

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Image 3

Image 3 below shows values for generating training zones and suggested training time along with the zones perceived exertion.

If you are unsure of any of this or interested in getting coached by us here at The Athlete Clinic just give us a shout or a follow on Facebook to stay up to date with whats going on.

Our Irish National Elite Criterium Champion Winners from 2015.

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Happy Miles,

The Athlete Clinic

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What we do!

At The Athlete Clinic we believe that there is a correct way to train for one’s goal. Be that a fun run or a world championship event, it starts with having a clear goal, developing your relationship with your coach, performing structured training and actioning the relevant feed back from your structured training files and notes. Our culture and environment of personalised and individual attention will help guide you on your journey to success. The Results you want start here with us!

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The Athlete Clinic uses TrainingPeaks as it’s communication tool between athlete & coach. It provides a complete web, mobile and desktop solution for enabling smart and effective endurance training communication. The Athlete Clinic runs the Golden Cheetah, Training Peaks Coach Edition & WKO+ desktop software for cutting-edge scientific analysis and planning, along with the TrainingPeaks mobile apps for iOS and Android. The Athlete Clinic has also developed its own in house software and analysis systems providing an extra advantage to the athletes through file analysis. The Athlete Clinic solutions & systems have been and are used by National, European & World Champions from Professional, Elite and Age Group Athletes to analyze and plan their training.

Our in house skill set covers the majority of service needed by the athlete to succeed. A full list can be found here and should you require any clarification please contact us here or at theathleteclinic@gmail.com. Remember a “Goal is only a wish until you have a Plan”

Screen Shot 2013-07-13 at 10.02.25Please browse our web site and social media platforms and give us a follow to stay up to date with all the latest information, advances in training and offers from The Athlete Clinic.

We look forward to seeing you on the road and succeeding in your Goal.

Team Athlete Clinic.

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Protein ingestion before sleep improves postexercise overnight recovery.

Source: Protein ingestion before sleep improves postexercise overnight recovery.

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Tour de France Live Rider Data Tracking

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Tour de France Live Data Here

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Dealing with Overtraining (OTS)

Considerations for coaches and physicians

OTS: Overtraining syndrome, OR: Overreaching

Until a definitive diagnostic tool for the OTS is present, coaches and physicians need to rely on performance decrements as verification that an OTS exists. However, if sophisticated laboratory techniques are not available, the following considerations may be useful:

  • Maintain accurate records of performance during training and competition. Be willing to adjust daily training intensity/volume or allow a day of complete rest, when performance declines, or the athlete complains of excessive fatigue.
  • Avoid excessive monotony of training.
  • Always individualize the intensity of training.
  • Encourage and regularly reinforce optimal nutrition, hydration status, and sleep.
  • Be aware that multiple stressors such as sleep loss or sleep disturbance (e.g., jet lag), exposure to environmental stressors, occupational pressures, change of residence, and interpersonal or family difficulties may add to the stress of physical training.
  • Treat OTS with rest. Reduced training may be sufficient for recovery in some cases of OR.
  • Resumption of training should be individualized on the basis of the signs and symptoms because there is no definitive indicator of recovery.
  • Communication with the athletes (maybe through an online training diary) about their physical, mental, and emotional concerns is important.
  • Include regular psychological questionnaires to evaluate the emotional and psychological state of the athlete.
  • Maintain confidentiality regarding each athlete’s condition (physical, clinical and mental).
  • Importance of regular health checks performed by a multidisciplinary team (physician, nutritionist, psychologist, etc.).
  • Allow the athlete time to recover after illness/injury.
  • Note the occurrence of URTI and other infectious episodes; the athlete should be encouraged to suspend training or reduce the training intensity when experiencing an infection.
  • Always rule out an organic disease in cases of performance decrement.
  • Unresolved viral infections are not routinely assessed in elite athletes, but it may be worth investigating this in individuals experiencing fatigue and underperformance in training and competition. Moreover, when OTS is suspected, it is also of utmost importance to standardise the criteria used for diagnosis and/or, at least, as tools for the diagnosis of OTS are lacking, to standardise the criteria of exclusion of OTS
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Daire Feeley one of our coached our riders improving year on year with coaching based on the values of this article. A recent test shows Daire 15w stronger and 4kg lighter than last year.

A primary indicator of OR or OTS is a decrease in sport-specific performance, and it is very important to emphasise the need to distinguish OTS from OR and other potential causes of temporary underperformance such as anemia, acute infection, muscle damage, and insufficient carbohydrate intake.

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David Brody another one of our coached riders looking forward to 2017 after under performing in 2016 due to a combination of factors all of which have been identified by principles in this article. A recent test shows him 30w stronger and 4 kg lighter than this time last year.

The physical demands of intensified training are not the only elements in the development of OTS. It seems that a complex set of psychological factors are important in the development of OTS, including excessive expectations from a coach or family members, competitive stress, personality structure, social environment, relationships with family and friends, monotony in training, personal or emotional problems, and school- or work- related demands. Although no single marker can be taken as an indicator of impending OTS, the regular monitoring of a combination of performance, physiological, biochemical, immunological, and psychological variables would seem to be the best strategy to identify athletes who are failing to cope with the stress of training. We therefore propose a “check list” that might help the physicians to decide on the diagnosis of OTS and to exclude other possible causes of underperformance.

 

The fundamentals and suggestions above form part of The Athlete Clinics basic tool kit in developing the athlete. We have coached and developed athletes to World and European medals and standards in various sports. Our coaching programs are tailored to the individual athlete whether one is a full-time athlete or returning to sport or fitness. We offer free consultations at our clinic in Galway or on appointment throughout the country. We can be contacted through our contact page above. Remember your an individual why not get treated like one.

 

 

The Athlete Clinic supporting Team iTap

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The iTap Program supports Juniors & U23 riders. The program is always open to applications and should you be interested in a confidential discussion please contact Team iTap through the form below or through there social media on Facebook or Twitter

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Top 10 Tips for the Cyclist or Endurance Athlete

The Athlete Clinic

1. Under & Over Hydration

Both under & over hydration will lead to hyponatremiathrough different processes. Research has suggested 500-750 mil/hr will deal with most athletes needs under general conditions. Remember that both to little and to much liquid will cause you to under perform. If you need to consume over 850mil/hr it is recommended that you pay particular attention to additional electrolyte in your liquid in order to prevent dilutional hyponatremia. Remember some days you may only need to consume 500-700 mil/hr and other days 600-800 mil/hr so use your training to evaluate your own personal requirements as an athlete. the values here are relevant to a 75kg male athlete.

2. Not Eating Protein During & After Exercise.

In order to prevent your body from lean muscle tissue catabolism it is important that you consume some protein on riders longer that 2 hours. In some riders it might be as low…

View original post 1,090 more words

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Combined Glucose Ingestion and Mouth Rinsing Improves Sprint Cycling Performance

This study investigated whether combined ingestion and mouth rinsing with a carbohydrate solution could improve maximal sprint cycling performance. Twelve competitive male cyclists ingested 100 ml of one of the following solutions 20 min before exercise in a randomized double-blinded counterbalanced order (a) 10% glucose solution, (b) 0.05% aspartame solution, (c) 9.0% maltodextrin solution, or (d) water as a control. Fifteen min after ingestion, repeated mouth rinsing was carried out with 11 × 15 ml bolus doses of the same solution at 30-s intervals. Each participant then performed a 45-s maximal sprint effort on a cycle ergometer. Peak power output was significantly higher in response to the glucose trial (1188 ± 166 W) compared with the water (1036 ± 177 W), aspartame (1088 ± 128 W) and maltodextrin (1024 ± 202W) trials by 14.7 ± 10.6, 9.2 ± 4.6 and 16.0 ± 6.0% respectively (< .05). Mean power output during the sprint was significantly higher in the glucose trial compared with maltodextrin (< .05) and also tended to be higher than the water trial (= .075). Glucose and maltodextrin resulted in a similar increase in blood glucose, and the responses of blood lactate and pH to sprinting did not differ significantly between treatments (> .05). These findings suggest that combining the ingestion of glucose with glucose mouth rinsing improves maximal sprint performance. This ergogenic effect is unlikely to be related to changes in blood glucose, sweetness, or energy sensing mechanisms in the gastrointestinal tract.

Full Article:  http://dx.doi.org/10.1123/ijsnem.2013-0097

Chart showing studies and results for rinsing!

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Lab ‘v’ Field Testing.

“No significant difference”

Abstract
The purpose of this study was to investigate the level of agreement between laboratory-based estimates of critical power (CP) and results taken from a novel field test. Subjects were fourteen trained cyclists (age 40±7 yrs; body mass 70.2±6.5 kg; V̇O2max 3.8±0.5 L · min−1). Laboratory-based CP was estimated from 3 constant work-rate tests at 80%, 100% and 105% of maximal aerobic power (MAP). Field-based CP was estimated from 3 all-out tests performed on an outdoor velodrome over fixed durations of 3, 7 and 12 min. Using the linear work limit (Wlim) vs. time limit (Tlim) relation for the estimation of CP1 values and the inverse time (1/t) vs. power (P) models for the estimation of CP2 values, field-based CP1 and CP2 values did not significantly differ from laboratory-based values (234±24.4 W vs. 234±25.5 W (CP1); P<0.001; limits of agreement [LOA], −10.98–10.8 W and 236±29.1 W vs. 235±24.1 W (CP2); P<0.001; [LOA], −13.88–17.3 W. Mean prediction errors for laboratory and field estimates were 2.2% (CP) and 27% (W′). Data suggest that employing all-out field tests lasting 3, 7 and 12 min has potential utility in the estimation of CP.

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10 Tips to help your Preparation for 2017

1. Get the calendar out!

Have a look back at 2016 and pick out the races you completed and in particular the ones you enjoyed and though you might have won or done better in. Pick out a couple and set the first one as your minor goal for 2017. Then pick out your favourite as your major goal for 2017. Make sure the minor goal comes at least 8 week before your major goal. Now your planning for 2017. “Fail to Plan & Plan to Fail”

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2. Set out your training

A periodised training prescription is generally 30 weeks from start to goal. Have a read up on this and get to know how to build one or contact us here through our contact form for coaching and advice. Build your program, set your start dates, note your minor goal and set your sights on your major goal.

3. Get your equipment right

Winter bike, winter clothing, foam rollers, recovery drinks, racing bike, race clothing, etc. Its is important to have the correct equipment for the job in hand. There is nothing worse for motivation during December or January than having to ride a race bike in wet cold conditions while dressed in summer kit. The same goes for racing on your winter bike with big heavy winter clothing. Equipment for recovery is also very important. Get a foam roller , learn how to use it and this will help in recovery. If you’ve forgot some of these and you’ve started your 30 week periodised prescription your already behind where you should be. Clean and maintain your equipment as it will last longer!

 

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4. Body Care

Don’t forget to get your niggles and injuries from last year treated and continue to visit your therapist on a monthly basis throughout your prescription in order to maintain balance within the mechanical structures of the body. You masseur/masseuse will also appreciate shaved legs.

 

5. Strength & Conditioning

Get your self tested and assessed by a strength and conditioning coach who knows your sport. It is important that you address your weakness during the winter months as this will improve your limiters during the racing season and improve overall performance.

images-16. Nutrition

Get your head out of the biscuit tin! Its time to schedule your food intake and to appropriate food to your daily needs wether it be a rest day or a full on split session day. This is one of the most important elements of your training. One can train hard all day long and every day of the week but you will not get gains in performance if the nutrition is not timed correctly and appropriate to your needs. Remember its not what you like but what you need that counts!

Screen Shot 2014-06-16 at 14.50.207 Recovery

The best time for sleeping is directly after food which should be eaten directly after one’s training session. If you can’t get that sleep than stay relaxed and off your feet. Nightime sleep also needs to be adequate and going to bed that 30-60 earlier will make all the difference.

 

8. Infection Control

Get your self a little bottle of hand sanitiser and keep it with you and use often. For instance washing your hands after the bathroom is great but you still have to get out of the bathroom and that means using the door handle which has been used by tons of people who don’t wash! So use your sanitiser when you get out of bathroom. Try keep hands away from eyes and mouth to stop transfer of infections from the hand into the body. Clean remote controls and door handles once a week at home. Use sanitiser after activities like using buttons in lifts, pass machines etc. All this will help drastically reduce the chance of infection.

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9. Medical

Get yourself down to your local sport doctor and get checked out before your start. Get your bloods checked to make sure your not deficient in anything. It is also important to get checked again in 2 -3 months into the prescription to make sure nothing has changed. One of the most common problem we see is low iron levels which can lead to fatigue and poor recovery and in extreme cases can cause exhaustion and force you to refrain from training for a number of month.

10. The Most Important!

Get out a pen and paper, “Read this again” and start off on the correct foot, I wouldn’t say right foot as you might be left handed! “Fail to Plan Plan to Fail” Good Luck for 2017 and if you need any assistance do not hesitate to give us a call.

The Athlete Clinic.

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