Discover and read the best of Twitter Threads about #FatBurning
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The 3 laws of #FatBurning for Ironman athletes:
1/ Your Ironman performance is 100% metabolically limited.
You can have the highest VO2max or the highest threshold power in the world & it means fat zero if your fat burning can't support it.
1/ Your Ironman performance is 100% metabolically limited.
You can have the highest VO2max or the highest threshold power in the world & it means fat zero if your fat burning can't support it.
2/ Your daily nutrition sets the limit on your #FatBurning
If you give your body more CHO than you expend, it will always preferentially use it first & your fat-burning will always suck. In order to improve your fat oxidation, your daily nutrition must match your training output
If you give your body more CHO than you expend, it will always preferentially use it first & your fat-burning will always suck. In order to improve your fat oxidation, your daily nutrition must match your training output
3/ After nutrition's in place, your ability to burn fat at competitive outputs is determined by how much Z1/2 you do.
Slow twitch fibers preferentially use fat as a substrate. Fast twitch fibers preferentially use CHO. If you're training FT fibers, you're training CHO oxidation!
Slow twitch fibers preferentially use fat as a substrate. Fast twitch fibers preferentially use CHO. If you're training FT fibers, you're training CHO oxidation!
Spending this morning doing something I've wanted to do for a while:
Diving into the database to explore the relationship between lactate and fat oxidation
Conclusions:
For high levels of #FatBurning- you want:
* Low lactate at AeT
* High AnT relative to max
* Low max lactate
Diving into the database to explore the relationship between lactate and fat oxidation
Conclusions:
For high levels of #FatBurning- you want:
* Low lactate at AeT
* High AnT relative to max
* Low max lactate
By throwing max power into the mix, I'm starting to get a nice little model together.
With most of the fat oxidation predictions on the test set within half a kcal/min of actual! e.g.
With most of the fat oxidation predictions on the test set within half a kcal/min of actual! e.g.
And, if you're interested in "normal" lactate numbers, here are the averages from the dataset (mean VO2max of 52ml/kg/min, 75kg bodyweight)
AeT - 170W @ 1.4 mmol/L
AnT - 238W @ 3.2 mmol/L
Max - 287W @ 7.8 mmol/L
AeT - 170W @ 1.4 mmol/L
AnT - 238W @ 3.2 mmol/L
Max - 287W @ 7.8 mmol/L
So, now that we're all agreed on just how important having an #AerobicBase of strong #FatBurning is...
Just how do we go about building one?
A brief thread... 👇
Just how do we go about building one?
A brief thread... 👇
Above you'll see data from 10 recent metabolic tests for athletes that I also have training data for.
They range from
- recreational athletes <-> elite
- super strong #FatBurners of 11kcal/min <-> athletes with very poor max fat oxidation rates of 2kcal/min..
They range from
- recreational athletes <-> elite
- super strong #FatBurners of 11kcal/min <-> athletes with very poor max fat oxidation rates of 2kcal/min..
You can see their average training intensity for the 12 mo before the test plotted against their test results. The first takeaway is obvious..
Athletes with a strong ability to use fat as a substrate spend more of their time training at a very low intensity than those who don't!
Athletes with a strong ability to use fat as a substrate spend more of their time training at a very low intensity than those who don't!
Why quiet breathing through the nose for the bulk of your training is the key to knowing that you're at the right training intensity:
A brief #physiology thread... 👇
A brief #physiology thread... 👇
The #AerobicThreshold or first rise in the lactate curve is a key training intensity.
Primarily because it usually coincides with the highest rates of #FatBurning coupled with relatively low CHO oxidation, so the athlete can accrue a lot of work with minimal metabolic fatigue
Primarily because it usually coincides with the highest rates of #FatBurning coupled with relatively low CHO oxidation, so the athlete can accrue a lot of work with minimal metabolic fatigue
My buddy @feelthebyrn1 always said that he could feel the AeT as:
"the first deepening of the breath"
In my experience, most athletes don't do a very good job of identifying this point & mistake their AeT for a point further up the curve. So, what should you be feeling?
"the first deepening of the breath"
In my experience, most athletes don't do a very good job of identifying this point & mistake their AeT for a point further up the curve. So, what should you be feeling?
