Melting Pot

I have taken 3 very interesting articles I have read and tried to weld or melt some common threads together from all three. The first article I read was the Sports Illustrated's (SI) article by David Epstein. The main idea that I took away from this article is that, at least to this point in time, genetic factors are not the end all when it comes to sport performance. However, David mentions that genetics play a critical role in how individuals respond to training loads. The SI article goes on to point out that although genetics are important, and that there are some common traits among world record holders at 100 meters as well as elite Kenyan and Ethiopian distance runners, these traits are not consistent across athletes. A big factor in sport performance continues to be training load and environment and how they apply to the INDIVIDUAL.

I then read Alan Couzens' thoughts on training load in his TrainingPeaks.com article. His observations in coaching indicate different types of athletes respond very differently to similar training loads. Alan has found that the athletes he trains respond quite differently to certain training loads when preparing for an Ironman distance triathlon.

Alan's observations and findings correlate quite well with David Epstein's thoughts on this topic. Alan's graph below depicts the amount of TSS/day in terms of Chronic Training Load (CTL) one can handle in order to obtain the desired performance results. Alan's is attempting to quantify and make some sense out of what David Epstein's article brings to light.



Various athletes depending on build and body type, sex, age and experience respond differently to the loads listed above. That explains Alan's wide range of training stress required to complete an Ironman event and/or qualify for Kona. It is possible for a middle of the pack age-grouper to be training as hard as a pro at the same distanced event. Obviously, these two athlete's are going to get entirely different results.

Alan goes on to state in his article that a coach must be intimately aware of how the athlete is responding to the training being prescribed and then make adjustments in his or her program accordingly. Otherwise, the athlete may not be getting the most bang for their training buck. This idea directly ties into David Epstein's article on genetics and training. David states that some athletes respond quite differently to training loads based on genetic factors.

I then came across this IDEA article (May 2010) written by Jason R. Karp Ph.D.. Dr. Karp states in his article:

"Establish your client’s one-repetition maximum (1 RM, the heaviest weight he or she can lift just once) for each muscle group. Have that client do as many repetitions at 80% of 1 RM as possible."
"
< 7 reps: muscle group = > 50% fast-twitch fibers
> 12 reps: muscle group = > 50% slow-twitch fibers
7–12 reps: muscle group = 50-50 fast-twitch and slow-twitch fibers
In addition to the above method, discuss the following with your client:
1. Are you able to do lots of repetitions when lifting weights, or do you fatigue after a few?

If the former, you probably have more slow-twitch fibers. If the latter, you have more fast-twitch fibers.

2. Are you better at sprint and power activities or at endurance activities?

If the former, you have more fast-twitch fibers. If the latter, you have more slow-twitch fibers.

3. Which type of workouts feel easier and more natural: (a) long, aerobic workouts and light weights with lots of reps or (b) sprints and heavy weights with few reps?

If you answered (a), you have more slow-twitch fibers. If you answered (b), you have more fast-twitch fibers.

4. Which workouts do you look forward to more: (a) aerobic/endurance workouts or (b) anaerobic/strength workouts?

If you answered (a), you have more slow-twitch fibers. If you answered (b), you have more fast-twitch fibers. (From observation, people tend to get excited about tasks at which they excel, while they feel more anxious about tasks that are difficult.)"


Based on this article I realized that it may be possible to have a simple test to determine your muscle type. Then, after taking sex, age, and training experience into account set out to develop a program that takes into consideration one's genetic muscle type, sex, age, athletic goals.

For example, if your muscle type is fast twitch type A or B, you are young (Under 40), male, and have a decent amount of training experience, your planned chronic training load (CTL) measured in TSS/day would be on the low end of Alan's scale if training for an Ironman. Alan's scale could be adjusted for cyclists, runners, or triathletes. The main thing is that there is a loosely standardized method of identifying one's physical factors and how they may relate to the amount of training stress require to obtain a desired performance. So in my above example, I would know not to prescribe more than "X" amount of TSS/day to a middle of the pack Ironman triathlete who is larger in build, fast twitched, male, and under 40.

Now, are these ideas going to work every time? Most definitely not. However, at least a coach could consider these things and rather than push you harder and harder to the point of injury,,,realize that you might be one of those athletes that respond better to less training stress. As a coach, I feel it is always best to slowly ramp up the training stress and see what is working based on the athletes feedback. However, if I already have an idea about what an athlete can tolerate I am that much further ahead of the game. I can avoid pushing that athlete too hard and it also reminds me as a coach that everyone one is totally different when it comes to response to training. Again, more is not always better.

Interesting Article

Read this article

It is a long one but a must read for anyone who trains and/or competes in any sport.

Please leave your comments.

Muscles Used When Pedaling

The value of these two diagrams created by Stephen Lardson (USA Cycling Coach) is just outstanding. I have gotten several requests for references on this diagram so here is what I have found for those of you doing research projects at university.(Morphed Bianchi Camaleonte IV 2006, Ridley Damocles 2006, Garmin, Mac)

It really lets you know what muscles are working and when during the pedal stroke. One observation I can make is that the hip extensors are used during the power stroke. However the glutes nor hamstrings are neither a dominant muscle group being used during cycling during the POWER STROKE. They are used on the upstroke. One take away with this is that cyclists usually develop strong quads and have weak glutes and hamstrings. You can actually see this if you attend any USA Cycling event and just look at most cyclists body types out there. This is not meant to be a put down to cyclists as I am one myself. However, I often hear cyclists complain of lower back issues and this may be a reason why.

1) Weak Glutes: The gluteus maximus and minumus are two extremely important muscles in terms of structural support and the application of force to either the ground or pedal. They are not dominant in cycling as can be viewed from the diagram above and need to be maintained in the weight room through progressive resistance training.

2) Weak Hamstrings: Again, this muscle group is used in cycling but not as much during the power stroke with the exception of the knee flexor on the upstroke. Again, this muscle group needs to be maintained in the weight room.

Ironically, both muscle groups above are crucial in not just supporting the back but in supporting our entire body structure when we are not on the bike. Cycling is a great sport but it does have some critical detractors that must be identified and compensated for in the weight room. After all, you are sitting down when cycling and those muscles used to support your weight when standing are not being used when cycling. These must be strengthened at the gym through the application of 1-2 strength training sessions specifically designed to maintain these muscle groups.

Most athletes go to the gym in order to strengthen those muscles already used in their sport. In this case you will find cyclists doing squats/leg presses, maybe lunges, and in most cases you won't find cyclists at the weight room at all. This is more of a cultural condition of the sport but I digress and will save this idea for another post.

Basically, cyclists and most other atheletes go to the gym to primarily strengthen those muscles ALREADY used and developed in their chosen sport. Lowered Crossed syndromes develop in that your strong muscles get stronger and the weaker muscles get weaker and tighter. This leads to overuse injuries. Ahh,,,but you say, "I am a triathlete and I get all my muscles worked because I do all three sports." Not so fast. Although sprinting requires glute and hamstring activation, distance running does not. Neither does swimming. So again, you are not working your glutes or your hamstrings while running at slow speeds or swimming. Sorry to break this to you. This is why so many triathletes' bodies begin to break down. They are only working certain muscles in certain planes of motion (Sagittal Plane) in the case of running and cycling. They are neglecting frontal plane or side to side movements for the most part. Frontal plane movement needs to be addressed at the weight room in order for weekend warrior triathletes to continue to compete with fewer injuries.

Whoa, I really got into this one. Sorry about the jumping around but all this stuff ties in together. SO in a nutshell...get your ass to the weight room. You don't have to lift heavy weights and you don't have to neglect your sport's power muscles but please don't neglect the already neglected support muscles.....especially your glutes. Plus,,, just about everyone enjoys seeing a nice butt now and then so join in.

How To Lose 20 lbs.

I often get the question of how one can "lose weight". Usually most people want to lose at least 10 pounds and quite a few want to lose even more. Exercise is often a great way to start. However, before you even begin to lift that first dumbbell or before you go out to buy your gym membership, you may want to sit down with a friend or a coach and have them ask you a few pointed questions.

GETTING STARTED:
A common question I like to ask a client who is just starting a new way of life is, "Where do you want to be in 3 months?". Then I ask them where are they right now. This usually helps to identify the gap they presently face between where they are now and where they would like to be in 3 months time. I usually use 3 months time since most people have difficulty focusing in on goals that are beyond 3 months in duration. In coordination with this though is identifying your health/fitness "Dream". This is not always easy to develop but is most crucial in staying with a training program. Some want to be able to one day complete a triathlon or marathon. Others may simply want to be able to play with their grand kids. However, it must be something that makes their hair on the arms stand up. It has to scare them a little but also inspire them.

Once we identify their fitness "dream" we can get to work on their gap we can begin to cut things down to size and discuss the feasibility of losing "X" amount of weight in 3 months if that is their goal to get them to their "dream". We also discuss the 2-3 most major obstacles getting in the way of the client's progress. 9 times out of 10 they include some combination of the following three areas of one's life that needs to be adjusted (time management, diet, and exercise). I have found that most individuals over-estimate the amount of exercise they need to do and under-estimate the affects nutrition has on their overall appearance and/or results.

DEVELOPING A PLAN:
Everyone is different but based on a client's response to the initial questions above we usually begin to identify what their "Fitness Dream" is, what is getting in the way of that dream, and how we can begin to develop a plan of attack.

This is where organization and knowing what to do becomes important. When should you push yourself? When should you rest? How long should you rest? All these variables become important to your success. Your plan is much like building a house. If you have a strong motivational foundation you are more likely to continue to do that. If there is one secret in becoming fit and healthy it is consistency in diet and training.

Everyone usually starts out with the best of intentions but ultimately becomes sidelined by either an illness, injury, or outside responsibilities (Job/Family/School). This is where a plan becomes crucial.

Plans can be written on paper or be developed by your coach through any one of the several training platforms available on-line. I like to use Trainingpeaks.com to deliver daily workouts via e-mail to my clients. It is useful as an organizational tool but also as a communication tool. We can track their training and nutritional progress and also find a source of motivational articles and topics at a common source. However, for those of you just starting out and who can't afford a coach you may want to consider keeping a workout log and a diet log on a website and/or in a journal. Be sure to write everything down. After all, what is measured usually improves over time. Be sure to plan in sufficient rest and never add more than 10% to your training volume at any one time. It also helps to continually change up your training intensity and volume on a weekly basis to keep things new and interesting. Again, the most important thing is consistency and small incremental improvements that are powered by your plan, measured, and tied into your fitness/health "dream".

ADJUSTING THE PLAN:
With any plan, it is just that. A guide to your goals. However, things happen and plans are meant to be changed. Changing your plan based on how your body is responding to the training is critical in maintaining your progress and keeping you moving forward. A common mistake with most self-trained individuals is that they get into a training rut and do the same things day in and day out. At first this will work. Unfortunately, over time your body will adapt to this training and you will not get the same bang for your buck when it comes to training time. At this point you or your coach will want to change gears and tweak your plan accordingly.

MAINTAINING YOUR NEW LIFESTYLE:
Once you have made the necessary changes in your plan and you realize you have been now training for 3 months it soon becomes time to re-evaluate your goals. Did you get to where you were trying to go? Are you closer to your "Health/Fitness Dream"?
What can you improve upon and what is up for the next 3 months? Usually a weekly phone call or email from your coach will keep you on the right track. I have also found it crucial to get those close to you on board in order to support healthy lifestyle changes. For example, if you are trying to eat healthy but your husband is constantly buying cookies and cake you are going to have a much harder time than someone who is loosing weight with their spouse who is also eating healthy. Let those close to you know what you are doing and why you are doing it. Usually, they will support you but it takes a team effort, communication, and hard work. Imagine if your entire family began to be more active and fit.

Efficiency

Above you will see a client's WKO+ file in which I have taken their average power, average cadence and average heart rate to help determine which cadence produces the most power at the lowest heart rate. As you can see there are several workouts listed above. I have commented on some of the emerging relationships between these three factors. We are attempting to determine at which cadence he is most efficient. Right now it appears to be around 77 rpms but we must continue to monitor these factors as his fitness improves.

He is scheduled to compete in a multi-stage race in France this summer. The mountains are going to be brutal. If we can determine the cadence he can crank out while getting the most power with the lowest heart rate he is going to have quite an advantage over those that are red lining it as they hit the mountain stages.