Can I Measure My Anaerobic Threshold Without An Expensive Test?

By Dan Carey, Phd., Health & Human Performance, Univ. of St. Thomas

[this is the last in a series of posts that will look at BMR, VO2 max, and anaerobic threshold]

Laboratory tests to assess anaerobic threshold and VO2 max often cost in excess of $130. I am often asked if there are any simple, inexpensive tests which will accurately assess anaerobic threshold.

In 1982 an Italian physiologist named Conconi created a simple heart rate test which he proposed as a method to assess anaerobic threshold. He contended that, during a progressive test to fatigue in which the heart rate is plotted each minute, there will be a point at which the line will flatten, with the increase from minute to minute becoming less.

I have thoroughly researched this test in my lab and, in 3 publications, have shown that this flattening of the heart rate a)occurs in a relatively small percent of subjects(about 38%) and b)when it does occur, it occurs at a higher heart rate than traditional methods of anaerobic threshold heart rate determination. This is probably one of the most hotly debated topics currently in exercise physiology.

Two other methods which I feel are valid is measurement of mean heart rate over 45-60 minutes of aerobic training/racing and the 85% maximal heart rate rule. In the former, the subject sets his/her heart rate monitor to store heart rates each minute and, at the end of a 45-60 minute hard run/ride, calculates the mean heart rate. This makes sense because, by definition, anaerobic threshold is that highest intensity that can be maintained over a prolonged period. In fact, I like to ask athletes what they think their anaerobic threshold heart rate is before the test. You would be surprised that most subjects will give me a heart rate within 3-5 beats of what I measure.

The 85% maximal heart rate method requires the athlete to determine his/her maximal heart rate by going to fatigue on a run/bike and determining their maximal heart rate, than taking 85% of this number. I examined 71 tests in my lab and found that 57(80.3%) of these tests produced anaerobic threshold heart rates within 4 beats of their measured anaerobic threshold heart rates!!

Anaerobic Threshold and Why It Is Important?

By Dan Carey, Phd., Health & Human Performance, Univ. of St. Thomas

[this is the third in a series of posts that will look at BMR, VO2 max, and measuring anaerobic threshold]


Most people think the anaerobic threshold is that point in a progressive test when the body switches from aerobic to anaerobic threshold. This is incorrect. The anaerobic threshold is that point in the test where anaerobic metabolism begins to contribute to aerobic metabolism.

This level is important to know because it is the highest level of exertion that could be maintained over a prolonged period. Dr. David Costill demonstrated back in the 1970’s that endurance athletes will self-select the pace at anaerobic threshold when performing races of one hour or longer. They intuitively know that a faster pace will result in the use of anaerobic metabolism, the build-up of lactic acid (although this theory is currently under scrutiny) and early fatigue.

In highly competitive endurance athletes, the anaerobic threshold oxygen consumption is a better predictor of performance than VO2 max. Frank Shorter won the Olympic marathon with one of the lowest VO2 max values among the competitors. He won because he had an extremely high anaerobic threshold VO2. He could maintain above 90% of his VO2 max for the entire race!!

The importance of the anaerobic threshold to performance is further illustrated by the fact that, while VO2 max peaks at about age 25 for elite distance runners, performance continues to get better for another 10-15 years. This is because training continues to increase the anaerobic threshold.

I Have No Energy or I'm Always Tired

By Susan M. Parks, R.D., C.S.S.D., L.D.,C.P.T.,C.L.C. Certified Sports Specialist in Dietetics


The rising price of gasoline probably isn’t the only energy crisis you’re contending with these days. If you are aging, as we all are, if you encounter everyday increasing stressors, if you are exercising more than usual, if you are sleeping less, and you have not changed your unbalanced eating habits, then you are in an energy crisis!

MAXIMUM IMPACT, MINIMAL EFFORT: Make over your morning.

This was a quote from an avid biker: “Breakfast is not my favorite meal of the day, but I soon learned it was essential to my overall endurance. My training sessions and times were markedly worse when I skipped breakfast. A bagel or cereal with skim milk in the morning works wonders for me!”

Breakfast eaters consume a more healthful diet that is higher in fiber, calcium, iron, and whole grains, and less fat than do breakfast skippers. Eating breakfast raises low blood sugar levels in the morning, and improves morning wakefulness and concentration. It repletes depleted glycogen stores from the day before.

EXCUSES FOR NOT EATING BREAKFAST: ARE YOUR THOUGHTS HERE?

• I don’t have time.
• Breakfast interferes with my training schedule.
• I am not hungry in the morning.
• When I start eating in the morning, it makes me more hungry.
• I’m on a diet, and eating in the morning just adds more calories in the day.

If you DON’T HAVE TIME for breakfast, keep in mind people MAKE TIME to do what they want to do. Breakfast doesn’t have to be elaborate; breakfast is just breaking the fast! Get up 5-10 minutes earlier. Munch on a take-a-long breakfast: bagel sandwich and a light smoothie, or leftover pizza, or dried fruit mixed into a dry cereal like Cheerios in a zip lock bag. The key is to plan ahead, when you are not half asleep. Some non-traditional breakfasts could be a veggie burger on a bun, or peanut butter and banana on graham crackers.

If you are an early riser, and like to exercise (run or bike) before work, you will perform better, have a better workout, and avoid an energy crisis if you eat something beforehand, especially a little protein and a little carbohydrate (low fat yogurt and a small bagel).

If you are not hungry in the morning, it could be because you ate a huge high calorie dinner or late night snack, or your metabolism isn’t used to starting the day with energy that is balanced to give you the morning kick. Train your metabolism, just like you train your muscles.

TAKE IT TO THE NEXT LEVEL: SHOP SMARTER AND PLAN AHEAD

If you plan your training workouts, than you need to plan your grocery shopping and meals, even breakfast. Shop with nutrient balance in mind as well as shortcuts for preparing and cooking . Buy zip lock bags for finger food to take along. Frozen Healthy Choice or Lean Cuisine meals, and adding a fruit or vegetable are good alternatives when time, food preparation or choices are difficult.

Remember, small healthy changes can make the difference in your energy crisis. Make this training season easier and better.

THE ULTIMATE OPTION; HIRE A SPORTS NUTRITIONIST IF INDIVIDUAL NEEDS AREN’T MET.

What Is VO2 Max?

By Dan Carey, Phd., Health & Human Performance, Univ. of St. Thomas

[this is the second in a series of posts that will look at BMR, anaerobic threshold, and measuring anaerobic threshold]

VO2 max is the highest level of oxygen that can be consumed. It is a measure of how well the lungs can oxygenate the blood, how well the heart can pump that oxygenated blood, and finally how well the muscle can extract the oxygen.

This is usually measured on a treadmill or cycle ergometer and consists of multiple stages, beginning at low levels of exertion and progressing to fatigue. The test should last between 9 and 14 minutes. The subject will be wearing a heart rate monitor and have a mouthpiece in place to collect the expired air and send it to a gas analyzer to measure oxygen, carbon dioxide and total volume of expired air.

The following measures are calculated and given to the subject:
Resting heart rate
Maximal heart rate
VO2 max
Anaerobic threshold VO2
Anaerobic threshold heart rate
Anaerobic threshold watts (if cycle ergometer)

This data is then used by the personal trainer/coach to devise a training program that includes the aerobic zone, threshold zone and anaerobic zone. The basis for determining these zones is the anaerobic threshold heart rate. I would estimate that 80-90% of these tests that I do are the result of trainers/coaches requesting them for their athletes.

Coaching: The Key to Racing Success part 3

By Giana Roberge- World Champion at Master’s Time Trial Championships, US National Time Trial Champion, Winner of the Etape Du Tour, record setter at the Presque Isle Time Trial, First Place Midi Pyrenees Time Trial Championships and winner of the Lance Armstrong Time Trial.
This is the second in a series of posts that will look at everything from whether a coach is needed, to finding a coach and coach/athlete roles.

This is the third in a series of posts that will look at everything from whether a coach is needed, to finding a coach and coach/athlete roles.


What your role is as athlete?

Once you have some names of coaches, you should begin the interview process. A coach will only take you as seriously as you take him or her. When you call to introduce yourself, tell the coach what you are looking to accomplish in the sport, in the coming year as well as in your career. Ask to schedule a meeting either live or on the phone.

When you meet with your coach have a list of specific goals. Do you want to race or compete locally, regionally or nationally? Do you want to become a certain category or finish a century in your area in a certain time or be competitive in a certain race or race for a certain team? These goals should be well thought out and only limited in scope by the amount of time you have to spend on your cycling.

You should be prepared to give a realistic estimate of the time per week you can spend training. This includes riding, stretching, eating, sleeping and possibly visualization. It may also include things like working out in the gym, pilates, and/or massage and chiropractic care. It is not fair to ask a coach to commit a large amount of time to thinking about, planning and discussing your training when you are not able to sleep enough at night to recover. You should also be ready to give an honest estimate of the amount of money you can spend (on coaching fees, entry fees and equipment costs) and whether a coach is willing to work within your budget and with the equipment that you have.

Being fully prepared will show your coach your level of commitment. Your coach can only take you as seriously as you present yourself.


The coach’s role

Once you have shared your goals with your perspective coach, listen to how s/he responds. The coach should have a basic theory or philosophy about how to coach and should be comfortable with this theory as the backbone of your training program.

My coach’s theory focuses on encouragement from him, self-confidence, rest and is wattage based. Every coach will have different ideas or theories. Don’t be surprised if it seems like you will be taking a step back before moving forward. Cycling is a very technique oriented and many coaches teach pedaling by having you ride in small gears and learn to spin before focusing on power. At first this might seem slower and it may be frustrating but trusting your coach is your key to going faster.

A good coach will set up a year-long program. It should have different phases, all of which should be explained to you in a way that makes sense and helps you incorporate this plan into your daily training. If it does not make sense, you should feel comfortable asking the coach to explain it again. You should be able to discuss alternative means of training you have heard about or read about with your coach without your coach feeling threatened. Your coach should be able to explain merits or lack thereof of these alternatives logically even if it is different from her/his theory or program. You will need to ask many questions throughout the year so you may as well begin to find out if both of you are comfortable with this now.


Your Program’s Focus

A good coach will customize the basic program used for all clients specifically for you. It should be blocked off on a calendar with the specific events you are focused on and what specific peaks you will need throughout the year.

You should have a basic idea of what the focus of your training will be at any point during the year. For instance, in February, I will focus on specific power intervals in preparation for the World Cups I will race in March. In July, I will focus on my foot speed in the form of one minute intervals, because it will most likely be lacking after many months of climbing and time-trialing. Your program should also have down times scheduled into the weeks, months and transition phases of the year. Remember – a coach who does not schedule rest is not a reasonable coach.


What are a coach’s expectations?

After you have selected a coach there are some things a coach will expect of from you. Your coach will expect a year of your time and will also expect you to train exclusively according to her/his program. You coach will spend a lot of time considering your training, racing and progress; but an accurate assessment can only be made if you follow the program. Trying something you read about or something your friend is trying is counter productive in assessing your progress. Trust your decision in selecting the proper coach and then trust the coach you have chosen.


Don’t forget to thank your coach when you feel improvement, and depend on your coach when you need to.

Basal Metabolism and How It Is Measured

By Dan Carey, Phd., Health & Human Performance, Univ. of St. Thomas

[this is the first in a series of posts that will look at VO2 max, anaerobic threshold, and measuring anaerobic threshold}

Basal metabolic rate (BMR) is the rate the body uses energy at rest and is expressed in calories/day. This is measured in a clinic or exercise physiology lab by measuring oxygen use by the body, with each liter of oxygen consumed being equivalent to approximately 5 calories. This is an especially important measurement for individuals trying to balance energy intake with energy expenditure and control their weight. For the average person, BMR accounts for 65-70% of daily energy expenditure.

While BMR tests are relatively inexpensive, BMR can be predicted with a fair degree of accuracy (150-200 calories) by regression equations. The best-known equation is the Harris-Benedict equation below:

BMR= 655+ 9.5(kg BW) + 1.9 (ht cm) - 4.7 age

Another simpler equation is:

Male BMR= 1.0(kg BW) times 24
Female BMR= 0.9(kg BW) times 24


For weight control it is generally recommended that an individual burns 1.75 times their BMR over the course of a day. For example, a 170-pound male (77.3 kg) would have an approximate BMR of 1855 calories/day. If this BMR is multiplied by 1.75, a value of 3245 calories/day should be expended to control body weight. Of course, the other side of the energy balance equation is energy intake. Clearly, if an individual is meeting the guidelines for energy expenditure but is exceeding this energy expenditure rate for energy intake, weight would be expected to increase.

Recovering from a clavicle fracture

So you have a major biking vacation planned or an important bike race on the calendar when you crash while out training or in a race. Are your plans ruined? What can you do to maintain your cycling fitness while healing?

According to Dr. Jonathan P. Braman of TRIA Orthopaedic, broken collarbones are a frequent injury for cyclists and can be very tough to ride through. Whether they are operated on or not, they can take weeks or months to heal. During the healing process, there are many ways to stay in shape for returning to the road.

Probably the best way is on a stationary bike. It must be stable enough to allow you to ride without using your injured arm, and you should lower the resistance to the point where you aren’t swaying too much in the sling. For many cyclists, this is best done with a recumbent stationary bike where you can sit down while you ride with your feet in front of you. This lowers the risk that you will use your injured arm to steady yourself. Other exercise like walking on a treadmill can also be helpful at keeping up general fitness while you wait for your broken collarbone to heal.