by Robh » Mon Sep 22, 2008 4:53 pm
OK, of all the people I've tested so far she has the best power to weight ratio @ LBP.
As this is her first test it’s a baseline for all futures tests to be compared with to see what training is working and what isn’t and for any weaknesses in her physiological systems.
1. Recovery Zone
The Recovery Zone is based on heart rate variability falling to a steady state. It is presumed that this indicates the cardio system no longer has "reserve" capacity and is now transitioning to a working zone. Below this point allows recovery, above it begins to create a cardio stress.
This zone (as with all zones) can be effected by the hidden workout- so if recovery is incomplete, the HR may have to be a bit lower for active recovery (promoting circulation without creating stress).
2. Basic Intensity STF
BI STF is a zone dominated by slow twitch fibres recruitment, and efficient burning of fats stored within the muscle tissue. Work in this zone (STF) will build endurance and the efficiency of using fat stores. The more calories one can utilize in this zone, the greater the power or pace. This zone can be maintained for significant time periods.
3. Basic Intensity FTF
The transition from the Bi FTFa and Hi intensity is determined by the lactate balance point. This is the metabolic point where the system begins building lactate. It is considered that this may be the result of increased oxygen demand raising above what is available, causing the need for lactate transport to be produced to move oxygen from lower priority needs to higher priority needs. This is the beginning of the slippery slope, and the effort (above LBP) will have a much more limited time, as glycogen stores and lower priority muscle shut downs begin to limit fuel and increase load on the remaining working muscles, until only the heart, lungs and brain are allowed to continue.
Training with work intervals in the High G and rest in the FTF can be used to improve the density and size of the liver, resulting in improved glycogen stores, and ability to work longer in these zones.
The final transition (Hi G to Hi P) is indicated by reaching the max capacity of the pulmo stat. Time is extremely limited in this zone, as the demand for oxygen becomes much higher than the ability to deliver it, and lower priority muscles and organs will be rapidly shut down, 1st resulting in lack of co-ordination, and ending in an unplanned nap!