LBP test - first female ACC rider

[Robh]

Not my first women I have ever tested as I had tested 2 in Mallorca but there were level 1 tests not level 2 as in this case. Permission has been granted to post results.

[img]http://i161.photobucket.com/albums/t209/sbc205/michelle1.jpg[/img]

[img]http://i161.photobucket.com/albums/t209/sbc205/michelle2.jpg[/img]

[img]http://i161.photobucket.com/albums/t209/sbc205/michelle4.jpg[/img]

[Toks]

Ok so give us a summary. What does it tell us about Michelle?

[Robh]

Oi be nice Sean....I won't tell people about your test results ok?

[Robh]

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!

[Robh]

After the first lactate sample Michelle looses around 50 Watts then starts to pick up on the watts on the way up as she recovers. Now I take people up to perceived effort of 8 and they should be able to hold this for 3mins and then another 1min as I take the first lactate sample and wait for the results. If they have overestimated their perceived effort they will struggle. Michelle had a tiny bit of trouble holding the effort now this can effort the recovery wattage figure as I brought her up back down to the correct HR. Will know for sure next time.

For the future we are looking for the recovering line (green) to be parrallel to the blue line and being as close as possible which is a sign of someone who has lots of mitochondria achieved by riding in the BI-STF zone for around 3-5 years.

The breathings patterns in the first part of the test and 2nd part look very similar so this system was not fatigued during the test.

There’s no deflections on the performance line where points are above the ULL, so this means no fatigue to Cardio or neuromuscular systems. Negative defelction means cardio fatigue and positive is neuromuscular fatigue.

[Robh]

The riders I've tested so far most of them are not aware of their breathing and this is an area which gets neglected. Most just let their body do what it wants to do but with specific training using the Spirotiger the following can be achieved :-

Effects of Spirotiger Training

* Substantial increase of endurance and performance
* Improved top performance in all phases of competition
* Improved metabolic processes
* Shortened recovery times during and after meets
* Delayed lactate production
* Considerable improvement of coordinating capabilities of the respiratory system under stress
* Energetically efficient breathing under stress
* Elimination or threshold increase of stress asthma
* Longer and therefore improved oxygen supply to the skeletal muscles, also under stress
* Complement to or partial replacement of interval training
* Additional training that is non-stressful to the heart and cardiovascular system
* Personal control of performance development


Ok the Spirotiger costs £500 (ouch) but people are prepared to spend this sort of money on wheels because it's easier than training...When you find you are no longer improving by doing the basics (riding) come back to me and we can look into the Spirotiger....

So what can you do for the time being? You can improve your breathing by practising diaphrgam breathing on and off the bike.

[Robh]

Here's a comparsion of my respiration rates v Michelles :-

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

[Michelle]

What can I say? It was sort of good fun in a masochistic hair-shirt type of a way. Certainly a good workout.

Nice to know my power to weight ratio is so high

Will be interesting to see whether the little coloured lines merge together better on the next one.

[Snoop Doug]

[quote="Michelle"]Will be interesting to see whether the little coloured lines merge together better on the next one.

[Robh]

The interesting part with the FaCT testing will be seeeing how Michelle and the others being coached respond to their training. The FaCT Level 2 can be used to monitor the following over a preiod of testing to get a decent profile of the athlete individual responses:-

Fatigue of the cardio system (Changes of Recovery zone , ULL/ LLL ).
Fatigue in the muscular system (Deflection of the performance line).
Fatigue in the respiratory system. (Change of RR and SO2 % )
Response in the metabolic system ( Change in LBP and trend of increase and decrease of lactate dynamic )
Response of the overall system with the change in the performance linie (loss of STF ability , gain of STF)

[Michelle]

Boing

[Robh]

[quote="Michelle"]Boing

[Robh]

[quote="Sean Hogan - 何祥"]The first, but surely not the last?

[Michelle]

I only boinged it cos I was doing some comparisons between me and other ACC memebers LBP tests, and I kept losing where I was cos it was so far down the page.

True though, I am cheeky