Paul Tunnell's LBP test 28-08-08

[Robh]

I'm away for a few days but I had time to knock up Paul's results from his LP test last night.

I would like to thank Paul for letting me test him and for allowing me to share his results.

[img]http://i161.photobucket.com/albums/t209/sbc205/Paul1.jpg[/img]

[img]http://i161.photobucket.com/albums/t209/sbc205/Paul2.jpg[/img]

[img]http://i161.photobucket.com/albums/t209/sbc205/paul3.jpg[/img]

I've also posted the results on the FaCT forum.

http://www.fact-canada.com/discus/messa ... 1219985582

[Robh]

[quote="Sean Hogan - 何祥"]Age : 30!

[Michelle]

Interesting stuff from the FAcT forum Rob, especially about Paul's breathing rate slowing down as he got more watts out.

I wonder if that is a true result.

I personally think PVT is nearer 35 than 30

[-Adam-]

No wonder I kick his ass...

[mrP(Boonen)VT]

That's shi*mano for you

[-Adam-]

[quote="mrP(Boonen)VT"]That's shi*mano for you

[quote="-Adam-"][quote="mrP(Boonen)VT"]That's shi*mano for you

[Robh]

[quote="Sean Hogan - 何祥"]Come on Rob, what else has been faked here? We readers demand the truth!

[Robh]

[quote="Sean Hogan - 何祥"]Seriously? I wouldn't mind having a go.

[Robh]

Ok I will start to explain some aspects of the Level 2 test using notes from my course and text from FaCT-Canada...

Recovery Intensity (RI ) upper limit is established by:-
Polar Ownzone test , but you take only the lower number, which is the HR where the HRV (heart rate variability) is equal to 4 ms. 2 possibilities : a model with ownzone on it or a model with actual displaying RLX factor in msec.

With Paul I started to monitor his RLX @ rest as you can see it's high at rest on the bike @ 22.8ms for HR 61 and drops to 4ms @ HR 101. Above 4ms there's no stress to the cardiovascular system.

The Recovery Intensity @ 4ms varies day to day with training and you can see here how mine changes due to training stimmulus (see ownzone value on spreadsheet) :-

http://www.fact-canada.com/discus/messa ... 1209156329

Now this limit is the start of the next zone which is the Basic Intensity STF zone with mainly STF fibers involvement.
We are absolutely aware , that there are no clear lines in between the different metabolic reactions , but a steady smooth in each other moving of the metabolic demands. Nevertheless , there are certain preferences from the body on how to produce the best metabolic approach in a current energy demanding situation..

The Basic Intensity STF zone would be the metabolic situation , where FFA is the dominant energy supplier together with O2 ( Taking place in the mitochondria ( mitochondrial respiration ).

The FFA metabolic pathway is using somewhat more oxygen than the glycolytic pathway (glycolysis is the sequence of reactions that converts glucose into pyruvate with the concomitant production of a relatively small amount of adenosine triphosphate (ATP)) even if the flux is still in a steady state mode , so lactate production is still in a range , where lactate as well as H+ are "controlled in the working muscle cell.

More oxygen means , if you increase the intensity like in a step test you may produce over time a situation , where you may see a slightly but measurable drop of O2 Sat.

Now in athletes with a clear difference in FFA and glycolytic activity (STF verusu FTF ) we see first a slightly drop in O2 Sat , followed by an increase in breathing frequency. This increase may be due to a lower O2 Sat and therefor a slightly higher PaCO2 (partial pressure of carbon dioxide in the arterial blood), which is a potent stimulator of respiratory rate.

Now if the additional breathing frequency is good enough to keep enough O2 coming into the working muscle , as well the respiration ( expiration ) is strong enough to release the CO2 (controlling for the moment the H+ production , we see still not an increase in lactate in the system ( because not yet "overflow" of H+ in the cytosol and therefor no need yet of lactate transporter to move as well H+ into the system.. Once we see a trend of lactate increasing in the system , we know , that the "steady state of H+ production and removal in the muscle cell is over and we can use the lactate as an indirect marker of acidic situation in the muscle. Later you will see how out of this situation we produced the name LBP for lactate balance point, which is the upper limit of the whole AZ zone . ( and AZ zone for aerobic zone and this zone is again as we started out split into BI-STF and BI-FTF zone. )

We dont always can see a very clean cut between BI-STF and BI-FTF , but in the most cases you still have a very good idea.
So BI-STF zone limits : RI upper limit and the intensity or HR where you see first a drop of O2 and in the next step a climb in breathing frequency .
Below now a typical protocol:

Watt/Breathing frequency/ O2 Sat/HR
100/ 12 / 98 / 128
120/ 12 / 97 / 135
140/ 12 / 98 / 141
160/ 12 / 96 / 149
180/ 16 / 96 / 156
200/ 16 /94 / 163

So the drop O2 is by 149 and the reaction by 156 of the bpm.

BI-STF zone upper limit is 149.

We tried to make practical confirmation tests , and if this athlet keeps his HR below 145 we can train every day very long ( 3 - 5 hours , and never see in the FaCT test an incline in lactate after breakfast ( carbo loading or very minimal. ) in comparison to training above 149 but below LBP where we see no lactate production or increase during the training , but an increase of lactate the next morning after breakfast, as well as a drop in blood glucose . which would indicate an involvement of Glucose in the energy production , but still in a "steady state of H+ production - still controlled in the working muscles. )

Rob

[Robh]

What is Fit Test? This is a figure I recorded for Paul, Rob C & Alan.

A fitness test that measures your aerobic/cardiovascular fitness at rest in just five minutes. The result, Polar OwnIndex, predicts your maximal oxygen uptake (VO2max).

The Polar Fitness Test is a revolutionary way to test aerobic fitness. Gender, age, height, body weight, in addition to level of physical activity, heart rate and heart rate variability at rest are all factors influencing the test results. The OwnIndex ranges usually from 20 to 95 and is comparable to VO2max, the golden standard of aerobic fitness.

OwnIndex is most meaningful when following changes in your fitness over a long period of time. Find out how fit you are for your age and gender by comparing your result to the global references listed in the Polar user's manuals.

[img]http://i161.photobucket.com/albums/t209/sbc205/Fittest.jpg[/img]

The men figure is the first table.

My own figure currently is 65 highest seen was 70. I use this figure to track long term cardio fitness.

[Robh]

The FaCT guys believe the Bioharness got confused with Paul’s respiration rate as he was approaching Lactate Balance Point because it lost lower rib cage movement which only takes place with diaphragm motion.

As you can see with my own results my breathing respiration rate is pretty steady low down and as I start to approach my Balance point of 165bpm starts to rise. The way I breathe is through controlled diaphragm breathing which I have been practicing since coming back from the FaCT camp on and off the bike.

In Paul’s case he confirmed he doesn’t do diaphragm breathing but uses his neck and chest muscles (sterno-clavicluar breathing). In forced inspiration , where the neck muscles are getting very active and you actually do a so called sterno-clavicluar breathing, the diaphram has to work against an increase mechanical tension of the abdominal muscles.


From Juerg :-

The diaphragm is the only specialized respiratory muscle. He is the inhalation muscle.
Its constriction provides a change in pressure in the abdominal and pectoral cavities, and therefore expanding the lungs. During the exhalation phase the diaphragm will relax and the exhalation is effected through the lung tissue elasticity and the pressure change in the pectoral and abdominal cavities.
This is true in resting situation.
Under work (exercises) we use some help during expiration from the abdominal muscles and from the elasticity of the ribcage and intercostal muscles. (Later we will tell you some info about the metaboreflex, but for the moment we focus on the diaphragm.)
Besides the respiratory function, the diaphragm seems to be able to help with several other situations.
- In static. tone of diaphragm may help to equalize the endopectoral and the endoabdominal pressure.
- dynamic change of depth of breath
- cardiovascular. with the mobility of the diaphragm there may be a change in the position of the heart, and with the change of the above endo-pectoral and abdominal pressure there is a suggestion of a venous drainage from the liver.
-The diaphragm may influence the movement of the stomach, gall bladder and intestine and it therefore may be able to positively influence the function of this organ.
That moves the diaphragm breathing at the top of the list as the inborn type of breathing. (We are born with it)
Lack of the "culture" of breathing, skills of self-control of breathing, along with such factors as overeating, emotional stress, wrong idea of fitness and workout intensities, social issues about appearance ( Sucked in stomach, pelvic tilt , and other indoctrinated fitness idols ( brown skin, six pack and no hair on the chest ), may have lead to the loss of natural proper breathing and we see more and more pectoral breathing and even breathing with mainly the assesory muscles.
If we go somewhat back in the history of breathing , we have some very funny stories to tell.
Remember the Medieval time, where the women’s had this "corsets” very tight to impress with a very slim waist line. The young knight comes in the ball room and the ladies just would fall to the ground from excitement. (What about hyperventilation, or dead space breathing (CO2)
Or in the 1850, when doctors tried to cast kids with scoliosis in a full body cast and every single kid would panic, till out of a mistake in one cast there was a hole in the abdominal area and suddenly casts with abdominal opening would be tolerated.
Or in our time frame.


The triathlete in the upcoming season, perfect training in the pool, everything looks great. New very tight wet suit , cold water in the first race, adrenaline up , you walk into the cold lake water, suck in your stomach and breath very nicely , fast and shallow ( forgot the diaphragm . You start 45 sec in the swim you nearly go into panic (no air, heavy arms, slightly dizzy.
(Water pressure, water temp, wet suit pressure, adrenalin up) und you start swimming a very slow breast stroke, more a "I hope I can stay on the surface,” than a race type of exercises.
What happened to you? Did you ever had that and why?
Okay lets' stop here , give it a try now , sit down , put your forearms on your legs ( like you would be on a triathlon handle bar ) breath in and feel , how your "belly " drops out between your legs, breath out with gently sucking your stomach in, Practice that a few times.
Once you feel that you do not need to move your shoulders at all, but only the stomach moves out and gently in you already started to use your diaphragm
Now when ever over the next few days you have some time (Office, school, washroom, in front of the TV or on your exercise bike, try to practice this.
Good luck till the next time.

Okay here lesson 2.
Summary lesson one:
Remember the diaphragm is your main inspiration muscle. So before you try to attempt a word record on the Spiro. Your attention should be drawn to a proper in- as well as expiration.
Sit upright ,in triathlon cycling position ( forearms on your legs ,or on a table with a pillow on the table and you lean your upper body on the pillow , or in back position horizontal or last but not least in back position 20 degrees tilt , hmm way this - gravity against who ? with leg up , head down.( in a gym on a abdominal crunch apparatus.)
You have to practice :
- breath in - stomach drops out
- breath out , - pull easy and gently your stomach in ( suck in )
Once you are getting better in all the above position , better meaning , you have not to concentrate too much , you go to the next stage.
“Dolphin breathing”
You breathe in as above, deep and still no movement with the shoulder or chest, just plain and simple: stomach drops out.
Now with breathing out you produce a so called lip break. Meaning you hold the lips together, the same way as if you gently blow in a fine spark in the fire pit to get the flame going but not out.
Or you blow on a candle, so it flickers, but it does not get blown out.
Do you get this? Okay that means you let just slightly air going out, but because of the lip resistance you need some abdominal action, so you have to suck the stomach in.
. Once your stomach is all sucked in, you think, that’s' it, but watch, relax the abdominal muscles and to your surprise you can blow out again, and again, and again.
It is hard to believe, but you may learn to breathe per min 1 x in and 8 x 6 sec out.
So you breathe in 6 sec., breath out easy for 6 sec. (suck stomach in) relax the stomach and start breathing out again for 6 sec (pull stomach in) relax and breathe out again for 6 sec
as many times as possible, till you are empty.
Over time you will feel that you can do more and more of this 6 sec exhalation.
Discussion point is.
Normally, if we breathe in ( 21 % O2 Vol ) we will breathe out at least 19 - 20 % O2 again.
So where is the problem, there is enough O2 here.
Could it be the problem is less the O2, rather than the CO2?
Who is stimulating the respiratory reactions?
What about challenging the system to be able to get more O2 out of what comes in.

Juerg

[Robh]

More on RLX/HRV from Juerg :-

Here is some ionfo about HRV ( heart rate Variability )
I got some very interesting mail concerning our discussions : RLX / Polar , HRV ( heart rate variability ) and LLL ( lower linear limit ) in our testing system.
We are in some discussion in our FaCT Center thread , and I would like to get some info out to everybody.
HRV :
A possible definition could be :
HRV is the beat-to-beat alteration in your heart rate.
Under resting conditions, a healthy individual will show periodic variation in the R-R interval, or simply put , there is no fixed time between 2 heart beats.
This rhytmic change in the heart beat is better known as RSA ( respiratory sinus arrhytmia ). Es in the word it will fluctuate with the phase of respiration - cardio-acceleration during inspiration, and cardio-deceleration during expiration.
The RSA is predominantly mediated by respiratory gating of parasymphathetic efferent activity to the heart;Vagal efferent traffic to the sinus node occurs primarily in phase with expiration and is absent or attenuated during inspiration.
This HRV actually disapears under atropine injections. ( Old school from my military time )

Now what can we do with HRV.
Reduced HRV may be used as a marker of reduced vagal activity. There may be a problem to distinguish reduced central vagal activity from reduced peripheral activity, but for us as average people it can help to see a " possible sympathetic overload on the syatem..
HRV is a good marker of acute stress. During a FaCT you will see a clear change in HRV with the first time nearly gone ( HRV down to 1 or 2 ).
The same is not just under physical stress , were earlier or later heart rate will increase clear and without doubt, but as well under mental stress, were the heart rate may not climb that high, but HRV clearly dropps. ( Pre start situation , public speech , exam stress, stress in traffic )
HRV seems to decline as well with age, resp. increases with exercises. This because exercises may presumably increase vagal tone.
HRV will decline after a meal , but may increase druing rest and sllep.
In short HRV appears to be a marker of 2 situations.
1. frequent activation ( short term dips in HRV in response to acute exercises or a general stress)
2. An inadequate response ( lon-term vagal withdrawal, resulting in the over-activity of the counter regulatory system - in this case, the sympathetic control of cardiac rhythm.)
Practical approach:
a) use HRV to figure out your minimal activity level, resp. figure out your maximal "cool down intensity , were we may use the full stroke volume with a minimal pressure situation. This could be very beneficial for cardiac rehabilitation , as well for minimal intensity controle after a race or in case of other possible injuries.
b) USe HRV instead of resting heart rate as a possible better marker of the vagal and the sympatetic balance situation in the body after , during or before a specific traiing will take place.
HRV is very interesting to observe in time zone changes ( Europe to northamerica as an example )
Physical stress combinded with mental stess can show a very strong decline in HRV.
What do other people with HRV ?
In medicine some people use HRV to predict the survival after heart attack. Over a half a dozen prospective studies have shown, tha reduced HRV predicts sudden deat in patients with MI, independant of other prognostic indicators such as ejection fraction.
A reduced HRV appears as well to be a marker of fatal ventricular arrhythmia..
Other studies show a direct link between reduced HRV and negative emotions, such as anxiety and hostility.
They than make a connection between CHD and anxiety and low or reduced HRV and MI.
Back to the athlets.
We believe that with some more datas on HRV and trainng , we may have another simple tool to track down possible overloads , so we can early enough intervene with some recovery type of work outs , bevore the "alarm phase " moves over into overload and failure . ( Hans Selye )
Hope this ideas will give you something to think about . Have fun, if you get stressed during reading check your RLX on your watch and you will be surpirsed how true the above story is.
Cheers Juerg
Actual Rlx just now behaviour I started to write this article 35 now in the middle of it 15. Heart rate no change 59 - 62 . Hmm interesting
Okay now relaxing for 45 sec RLX now on 26.

[Robh]

Some more explanations :-

LLL = lower linear limit = short the lowest heart rate you should have to still "stress " your cardio vascular system , or the highest you should go , if you are sick.
It is very often identical with the Polar lower own zone or with RLX at 4ms

ULL = Upper linear limit. The highest heart rate you should go in a hard race to still have an optimal performance.
ULL is as well the HR , where you have the optimal SV (stroke volume )

LPB = Lactate balance point , which is the point , where , if you go above lactate is in the system and can be measured , as where if you go below lactate disappears from the system.

[Robh]

Before I got Paul to do the LBP test I did the following initial assessment...

Date of Birth
Body height
Body weight
Resting heart rate (laying down)
Orthostatic heart rate on bike.
Polar fit test
RLX (HRV variability)
Blood pressure
Resting O2 sat
Resting breathing frequency
Resting lactate
This takes about 15 minutes.

Brief run down of procedure :-
1. Measured Paul's weight which is used for the Polar fit test and for LBP power to weight ratio..
2. Took a resting heart rate as Paul laid down for 3mins.
3. Changed the user settings on the Polar to suit Paul so I could preform the 5 minute fit test.
4. Took Paul's blood pressure.
5. Took a measurement of HR, oxygen saturation, breathing frequency, RLX whilst stationary on the bike.
6. Took a lactate reading at rest.
7. Started Paul on the ramp test at a low wattage figure to catch the HR figure when RLX was 4ms.