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... π
Just how do we go about building one?
A brief thread... π
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!
The athletes with the best numbers in this (admittedly small) sample spent a good chunk of their training at or below ~70% of their threshold power/pace
An easy "through the nose" level of intensity.
An easy "through the nose" level of intensity.
Athletes with a strong #MetabolicBase also tended to train more hours than those with a weak base. π
Ramping up the training from 400-800 hrs/yr resulted in almost twice the fat oxidation in this sample (2-4kcal/min)
Though, above that point the returns seemed to diminish/get a lot less predictable.
Though, above that point the returns seemed to diminish/get a lot less predictable.
So, what did this outlier dude (11kcal/min) do differently?
In addition to the low intensity, high volume training, he was diligently making changes in his diet to match CHO intake to CHO output - no more, no less.
In addition to the low intensity, high volume training, he was diligently making changes in his diet to match CHO intake to CHO output - no more, no less.
In summary, if you want to establish a strong #AerobicBase with high levels of #FatBurning (among other benefits) for the season ahead:
* Bring avg intensity down to <~70% threshold
* Where possible, bring volume up.
* Ensure you're matching CHO intake to training output.
* Bring avg intensity down to <~70% threshold
* Where possible, bring volume up.
* Ensure you're matching CHO intake to training output.
β’ β’ β’
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