Tabata Protocol Workout - Perfect Storm Interval Workout

Dr. Izumi Tabata, a Japanese researcher, had interest on the effect of exercise intensity on fitness. How did intensity boost the anaerobic and aerobic engines of the endurance athlete. From his work he came to believe that exercise intensity was at least as important as duration. He basically was trying to find the "perfect storm" of an interval workout...what is the optimum interval duration with recovery duration that gives the biggest boost to aerobic and anaerobic engines...i.e. the two engines we as endurance athletes try to push the limits on in our training to be as fit as we can.

During his research, Dr. Tabata came across a workout that was being used by the Japanese Speed Skating Team. Specifically, the workout consisted of 8 - 20 second all out drop the hammer sprints with a tinny tiny 10 second passive recovery (stop) between each set. He learned when these world-class athletes first tried this workout, they were totally wasted after about 6 or 7 sets and only a few could do the eight. Having done this workout on my bike on a trainor, it is painful and challenging, the first time I could only do 7, the second time I did eight and threw-up, third time was the charm and I have affectionately named this workout "4 minutes of hell".

Back to Dr. Tabata, this is what he learned from this workout.

The experiments:

Experiment #1 - Maximum Intensity Interval Exercise Trial

He recruited athletes to perform the workout five times a week for six weeks on a stationary bike. The total workout was done in a 20 minute session allowing 8 minutes to warm-up and cool down off the 4 minutes of hell. At the beginning and end of the experiment Tabata and his team determined the athletes VO2 Max. and anaerobic capacity.

Experiment #2 - Moderate Intensity Exercise Trial

He recruited athletes to perform a 1-hour moderate intensity session on a stationary bike five times a week for six weeks. Again, at the beginning and end of the experiment Tabata and his team determined the athletes VO2 Max. and anaerobic capacity.

The Results:

The results are mind blowing to say the least. The moderate intensity trial showed a modest 9.5 percent increase in aerobic capacity and no increase in anaerobic capacity with a total training time of 5 hours per week. The maximum intensity trial showed an improvement of 14 percent in aerobic capacity and 28% in anaerobic capacity with a total training time per week of 1 hour and 40 minutes.

Ladies and gentlemen we have found the perfect storm interval workout and it comes in a really small package i.e. basically a 20 minute workout, I have used in 12 minutes forgoing the cool-down, as I needed to lay down ;-).

Note: This workout is not for the weak at heart, it is excruciatingly painful but effective. It is a secret weapon of sorts, good one to pull off if you are pressed for time.

I have used this workout in the pool, on the bike trainor, and doing strength exercises. Basically, the set-up is this. Do a nice 8 minute warm-up, then get to it...8x20seconds all out, the rest between the maximum intensity 20 seconds is 10 seconds completely stopped...this ten seconds goes by really fast, especially on sets 5 to the end. After the maximum intensity session, cool down for 8 minutes. Advice, never put this workout in the middle of another...make it a stand alone workout...trust me on this one....after four minutes of hell you will hate the cool down....it will take about half the cool down time to get your head back on straight.

Enjoy...

Mikey

Easy come, easy go!

This post I will break away from the normal trend of mumbo jumbo technical jargon and head down the path of attitude and the mental aspects of life that can be applied to endurance training...in my opinion of course.

The main premise I am building off is that external stresses can affect training and racing performance, it is a fact. If you are mentally stressed before a training session or race, you are not going to perform at your best and get the most out of the training session....you need to clear your mind.

Those of you who know me would say I am "intense" about everything that I do, a very serious individual, with a different sort of sense of humor (Note: our perception of what others think of us, often is not really the perception others have of you). If I had a dollar for every time someone said "relax" to me I would be a millionaire...true. You know, it must be age, but this kinder and gentler side of me is coming out i.e. more relaxed demeanor. Don't get me wrong, I still have a fire in the belly and if given the opportunity to destroy you, I am on it....I am referring to my fellow competitors of course.

For me, I have always let things get to me psychologically, people can easily get in my head, half the time there not even trying. Its me making it something other than what it really is, most of the time, and I don't let go easily, I usually come out swinging. Having said that...there are some legitimate head game players out there...you know who you are...and so do I. For the lack of a better way of saying this, I get in my own way...my mental game needs a new attitude...I need to clear the head space better.

Since, the beginning of January of this year my mantra has been "Easy come, easy go".....meaning I know shit affects me easily, but just as easy at it affects me, I need to let it go as easily.....get it out of my way.....tout suite!! I have applied this approach in all aspects of my life....personnel and professional. You know what is funny, it feels awesome, its like nothing really stresses me, and believe me my stress threshold is topped out baby. The other thing I find funny is that those who know me, are saying things like "how come you don't care?"..."your not the same Mike I used to know"....."you don't care about your training like you used to"...."your not as into all the details like you used to be"... all this is an indicator that I am being successful at applying my new mantra. Also, the awesome feeling I have as a result will transcend into better training sessions and race results, not to mention a happier existence.

Easy come, easy go.

Mikey

How do I know if my endurance training is working?

Calling all endurance athletes....in this post I will be writing about a technique that is often used to evaluate how well your endurance training is working, an evaluation workout of sorts.

Basically, the main premise behind endurance is to persist, to resist fatigue. Good endurance fitness is established by pushing your aerobic fitness and improving your economy (mechanics).

When you have a lousy run because you are fatigued from recent training, this fatigue will manifest itself in reduced aerobic power and running economy...this can actually be measured through changes in the way your heart rate responds. You will see a higher heart rate than normally seen at a given pace, sure sign you are not recovered from the previous workout....i.e. your body has to work harder to produce the power to keep you at the given pace mostly due to poor running economy. This phenomenon is applied to the endurance training evaluation workout and is typically referred to as decoupling.

During long runs at a steady pace your heart rate will remain consistent for a while and then begin to slowly increase due to decreasing mechanical efficiency. The affect is known as decoupling. As your endurance increases, you will be able to go longer at a given pace before your heart rate and pace become decoupled, and the degree of decoupling will decrease.

The Endurance Training Evaluation Workout Protocol:

For long runs over an hour, split the run into two equal halves of distance. For each half determine average speed and average heart rate. Use the average speed and heart rate for each half to determine a speed/heart rate ratio. Then determine the percent difference between the two halves speed/heart rate ratios. This percent difference is referred to as the decoupling ratio. The goal is to have a decoupling ratio less than 5%, those that are below 5% are considered to be welled trained endurance athletes.

Here is an example:

- First half average speed was 8.1 mph and average heart rate was 140 bpm.
- Second half average speed was 8.0 mph and average heart rate was 145 bpm.
- First half speed/heart rate ratio was (8.1/140) = 0.058;
- Second half speed/heart rate ratio was (8.0/145) = 0.055;
- The percent difference between the two, the decoupling ratio, is ((0.058-0.055)/0.058)x100 = 5.2%
- In this case greater emphasis on endurance training is needed until the decoupling ratio falls below 5%.

For all you endurance athletes out there, give this evaluation a try on your next long run to see where you are at with your endurance fitness. I hate to say this, but a treadmill is the perfect place for this evaluation as your environment is as consistent as it could be for both halves of the run and forces a very steady pace.

That's all for now. Stay tuned...Dr. Tabata is coming for a visit. Some of you know what I am talking about. In a future posts I will discuss the Tabata Protocol....4 minutes of hell!!

Later
Mikey

My Nutritional Profile Analysis

I have come to a stand still in the weight loss area, so I hate to do this but I must dig into the details and figure out how to get my body to respond to burning fat so I can keep moving down the ladder to achieve my goal racing weight of 165 lbs by May 10. I started this weight loss initiative on November 24 at 188 lbs, presently I am hanging at around 182 lbs (6 lbs in 8 weeks, 0.75 lbs per week).

Ok lets get the details out:

• Based on my age, height, and starting weight my Basil Metabolic Rate (BMR) is calculated to be around 1830 calories. Basically, that is the calories I need every day to ensure all systems are functioning properly....this does not include the calories needed for exercise;
• As a rule if you are very active in the exercise area you should multiply your BMR by 1.5 to determine your daily caloric needs with exercise, so that brings me to 2745 calories.
• Also, we know that on average for each person a caloric deficit of 3000 calories per week translates to 1 lb of fat loss per week.
• So, if I have on average a caloric deficit of 500 calories per day i.e. consume 2245 calories per day I should see a weekly deficit of 3500 calories or ~ 1.2 lbs per week loss.
• Not so fast spanky, as we loose weight we need to adjust because everything changes....remember our BMR and caloric needs with exercise are based on starting weight, this has changed it has lowered by 6 lbs so the 2245 calories per day being used today does not provide as large of a deficit....are you with me? Lets adjust for the new weight.
• Based on age, height, and new weight of 182 lbs my BMR is 1791 calories per day and with the exercise multiplier it becomes 2685 calories per day. In order to achieve a caloric deficit of 500 calories per day my daily consumption should be around 2185 calories.
• This seems pretty minor and maybe not a big reason for the slow down. But worth adjusting none the less.
• Lets now examine my daily caloric intake. I used to log this daily to ensure I was on track, I have a funny feeling this is a problem and I will have to resort to this practice again.
• For Saturday January 24 total calories consumed for the day 2500 calories - 60% carbohydrates, 22% protein, and 18% fat.
• Wow! We have found the problem....eating to much...assuming this is pretty close to my daily average, which I would say is a little high but not far off, I would still lose weight but very slowly.
• The macro nutrient profile is not bad, maybe slightly less carbs and more protein would be good.
• Going forward I need to cut out that extra bowl of cereal, sandwich, and cookies at night.
• If I do this, it gets me in the 2100 to 2200 calorie per day zone and adjusts the macro nutrient percentages to show slightly less carbs and more protein....seems simple enough.

Here's to getting back on track.

Mikey

Weight Loss to Gain Speed

If you take your training seriously, you, like me are trying to find ways to get faster. Over the years I have come across some articles that refer to weight loss (fat loss is what we are referring to of course) as a secret weapon to getting faster. Basically, the rule of thumb is that for every pound of fat loss we experience we gain about 0.5% of speed potential time.

As an example for an 11:00 IM Athlete that loses 20 lbs should have gained enough speed potential to cross his/her next IM finish line in 10:00. Wow! That is insane.

For me, presently I weigh 182.5 lbs at a body fat percent of ~ 22%, which is in the acceptable range. My goal is to be down to 165 lbs at a body fat percent of ~ 13%, which is in the athlete range. The goal is to get there before my planned Boston Qualifier Marathon on May 10. In theory, this weight loss should come with the benefit of 8.75% gain in speed potential.

Here's to eating right!

Mikey

Marathon Training Program for First Timers

The following Marathon Training Program for first timers is intended for those people who have been running for about year or can run comfortably between 3 and 5 miles. You should be able to run 4 times a week getting about 15 miles a week on average. It is entirely possible to run a Marathon without the prerequisites identified above, but the higher your base fitness now the less risk of injury (easier on the body) you will have following this 15 Week Program. The program is broken into six blocks, the first four blocks are 3 weeks, the fifth block is 2 weeks and the last block is 1 week i.e. race week.

A few points before we get started:

• The key to any Marathon Training Program is the Long Run, do not cheat the long runs;
• Every third week will be a recovery week, the weekly long run volume will be stepped down;
• Rest is important, rest on your rest days, and if you are tired on a planned run day...rest!;
• Your pace during your runs should be aerobic i.e. you should be able to hold a conversation. If you notice that on your long runs near the end you are focusing on just putting one foot in front of the other to get through it, start the next long run slower. Its not pace that is important its distance;
• Consistency is key, during this program other life commitments will take priority, it is a fact...rest easy it is OK...you will probably benefit from the slight break. Don't let it go to long though...try to maintain a consistency of training;
• During runs if you feel like you need to take a walk break, then take a walk break. I bet near the end of the program these become fewer then at the beginning of the program;
• Don't be slave to the program, if you feel tired rest, if you want to swap days like Saturday long run to Sunday do it! If you feel three days in a row are to much, shift things around..maybe take Wednesdays off every other week, your choice, do what works best for you....remember this program is just a guide. Having said that, I would not build weekly mileage any faster that what is suggested here...trust me on this one...this is pushing it already.
• This is a lot of running volume, there is risk of over use injury. It takes literally years to build durability in your legs to be injury free...use at your own risk...if you make out with no injuries....good on ya! Your tough and tell all your friends your tough.

Lets get you started:

Block #1 - Includes training details for Week #1, #2, and #3

• All Mondays, Fridays and Sundays are rest days;
• All Tuesdays and Thursdays run 5 k;
• Wednesdays Week#1 run 7 k, Wednesday Week#2 and Week#3 run 8 k;
• Saturdays Week#1 run 15 k, Week#2 run 17 k, and Week#3 run 10 k.

Block #2 - Includes training details for Week #4, #5, and #6

• All Mondays, Fridays and Sundays are rest days;
• All Tuesdays and Thursdays run 5 k;
• Wednesdays Week#4 and Week#5 run 9 k, Wednesday Week#6 run 10 k;
• Saturdays Week#4 run 19 k, Week#5 run 21 k, and Week#6 run 12 k.

Block #3 - Includes training details for Week #7, #8, and #9

• All Mondays, Fridays and Sundays are rest days;
• All Tuesdays and Thursdays run 6 k;
• Wednesdays Week#7 run 10 k, Wednesday Week#8 and Week#9 run 11 k;
• Saturdays Week#7 run 24 k, Week#8 run 27 k, and Week#9 run 16 k.

Block #4 - Includes training details for Week #10, #11, and #12

• All Mondays, Fridays and Sundays are rest days;
• All Tuesdays and Thursdays run 6 k;
• Wednesdays Week #10 and Week #11 run 12 k, Week #12 run 13 k;
• Saturdays Week #10 run 30 k, Week #11 run 19 k, and Week #12 run 32 k;

Block #5 - Includes training details for Week #13 and #14

• All Mondays, Fridays and Sundays are rest days;
• All Tuesdays and Thursdays run 5 k;
• Wednesdays Week #13 run 12 k and Week #14 run 10 k;
• Saturdays Week #13 run 19 k and Week #14 run 13 k.

Block #6 - Includes training details for Week #15 - Race Week

• Monday, Friday, and Saturday are rest days;
• Tuesday run 6 k;
• Wednesday run 5 k;
• Thursday run 4 k;
• Sunday Marathon

So there you have it, all the best! In a future post (in a week or so) I will discuss the topic of fuelling your long runs and your Marathon.

Note: The thinking around the development of this program was based on experience and information coming from the following link.

http://www.halhigdon.com/marathon/Mar00novice.htm

Mikey

Heart Rate Zone Training - Bike and Run

Heart rate is a good measure of the level of exertion to complete a workout and/or specific parts of a workout. Note: There are other external factors that may influence your heart rate that could cause your heart rate to be elevated on any given day. Such things like lack of sleep, life stress, illness, injury, hot and cold weather, and lack of recovery from last hard workout to mention but a few external factors. For those of you that do Heart Rate Zone Training pay attention to these factors.

In Heart Rate Zone Training, at least the approach I am discussing, requires some preliminary information from the athlete. Basically, you will need to know your lactate threshold heart rate (LTHR), this is sometimes called anaerobic threshold heart rate (ATHR). The LTHR is needed to calculate your Heart Rate Training Zones.

In this post I will discuss:

1. A method for determining your LTHR;
2. How to calculate your Heart Rate Training Zones; and
3. A description of the types of workouts that should be done in the various Heart Rate Training Zones.

Before we get to far along lets first put out an easy to understand dia-tribe of what we mean by LTHR. Put on your biochemistry hat for a minute.

Know this:

• Our circulatory system, driven by the heart and its ability to pump by beating, moves blood enriched with oxygen to our muscles;
• This oxygen is used in our bodies energy production process that supplies energy to our working muscles;
• The more intense we exercise the more oxygen is needed, therefore our heart beats faster;
• A by product of our bodies energy production process is an acid known as lactic acid;
• The lactic acid is released in the blood stream as a salt known as lactate;
• Lactate is bad....it occupies space in the blood stream that otherwise would be for much needed oxygen;
• Rest easy, all of us have a buffering capacity in our blood to deal with the lactate and keep it at resting levels so the oxygen transport is not interrupted. There is a but.....
• This buffering capacity is limited, it has a threshold i.e. known as the lactate threshold;
• So the more intense you exercise the more lactate you produce and the closer to the buffering threshold you get;
• Once you surpass the buffering threshold lactate starts to accumulate in your blood and you can no longer transport as much oxygen so the energy production process looks for a replacement for the oxygen to keep you going, you now start the anaerobic engine and produce energy without oxygen; and
• This threshold is usually around the same time you start to hear your breathing becoming really labored. Your heart rate at this time is determined to be your lactate threshold heart rate (LTHR).

Hope that wasn't to painful, if it is any consolation, it was painful to write ;-).

A Method Of Calculating Your Lactate Threshold Heart Rate

For me, my LTHR is lower on the bike (150 bpm) than it is running (165 bpm), this is pretty normal. Having said that, they can be the same. So my advice is to follow the same method on the Bike and Run for determining the LTHR, do it in both sports. Note: bpm means beats per minute.

The method:

Feeling strong and rested, hop on your bike and do a 30 minutes all out ride, outdoors or on your trainor, doesn't matter just blast for 30 minutes. During the last 20 minutes of this all out workout click on your heart rate monitor to get the average heart rate for the last 20 minutes. This average heart rate in the last 20 minutes is said to be a good representation of your LTHR. Seems simple enough, the workout is tough! As mentioned, the same method should be followed for running.

Calculating Your Heart Rate Training Zones

The following equations should be used to calculate your Heart Rate Training Zones:

1. Zone 1 is 65% of LTHR to 84% of LTHR. For me running would be 107 bpm to 139 bpm.
2. Zone 2 is 85% of LTHR to 89% of LTHR. For me running would be 140 bpm to 148 bpm.
3. Zone 3 is 90% of LTHR to 94% of LTHR. For me running would be 149 bpm to 155 bpm.
4. Zone 4 is 95% of LTHR to 99% of LTHR. For me running would be 156 bpm to 164 bpm.
5. Zone 5 is 100% of LTHR or higher. For me running would be 165 bpm or greater.

Workouts for Heart Rate Training Zones

The following is a description of the types of workouts you may do in the various Heart Rate Training Zones:

1. Zone 1 - recovery workouts, long workouts;
2. Zone 2 - moderate aerobic effort workouts, long workouts;
3. Zone 3 - high aerobic effort workouts, light tempos, some parts of long workouts may be in this zone;
4. Zone 4 - threshold effort, full tempos and beginning of intervals;
5. Zone 5 - lactate effort, hard tempos and later stages of intervals.

You are now in possession of the knowledge of how to go about Heart Rate Zone Training. It should be duly noted that their are many approaches to Heart Rate Zone Training. This is my chosen way of doing it and it seems to work well for me.

Later

Mikey