Alan Couzens Profile picture
Apr 24 5 tweets 3 min read
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 Image
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. ImageImage
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 Image
And mean fat oxidation for the group at AeT:

4.17 kcal/min

And the model prediction based solely on the average lactate data & max power.... Image
Though, I probably shouldn't use the term "normal" to describe this (52 ml/kg) group. Maybe "desirable" is a better term.

Everything becomes relative when you're working with #Ironman athletes, especially in Boulder 😊 Image

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More from @Alan_Couzens

May 3
I grew up swimming with some swimmers who made the Australian team for major events like the Olympics and Commonwealth Games. I did not. So what was the difference between us?

A brief thread 👇
1/ Genetics?

There was nothing inherently physically special about these swimmers as kids/youths. As a gangly kid with size 15 feet, if anything, I was the one with the inherent advantage & was initially as fast or faster.
2/ Consistency

2 a days were mandatory for our 'A Squad' in the Summer but optional in the winter. I trained once a day in the winter. The kids who "made it", trained twice through the whole year.
Read 6 tweets
Apr 14
My top 7 tips for optimal #nutrition for endurance athletes:

A brief thread 👇
1/ Just like training, be boring and build a consistent routine.

Food is fuel. Food is not entertainment. Athletes who develop consistent meal patterns are better able to monitor and control their nutrition to optimally match their training.
2/ Vary your nutrition in accordance with your training.

Going along with the above, set up 3 simple menus/nutrition plans for each level of current volume:

1 - Recovery day nutrition
2 - Loading day nutrition
3 - BIG day nutrition

alancouzens.com/blog/nutrition…
Read 9 tweets
Apr 10
Why you suck at swimming...

A brief thread 👇
1/ Give me a couple of years of 3x/wk swim training with just about any 10 year old on the planet & he/she will swim faster than the bulk of any full grown, adult Ironman field.

Why is this?
2/ They're not stronger than you.

They're not fitter than you.

Which leaves us with one key remaining ability...

They're *a lot* more flexible than you.
Read 9 tweets
Apr 9
And the top 3 signs that your body is saying...

"Can I please have some recovery"? 😊

A brief thread....
1/ HRV baseline outside of your norm...

HRV baseline (7 day average) is a reliable indicator of readiness (or lack thereof) of the athlete to respond to hard/long training. Lower than normal HRV will generally line up with/precede other issues- fatigue, poor mood, poor sleep etc
2/ Increase in Life Stress

When life stress is high, training should be backed off *before* the impact is seen in HRV. If the athlete knows they have a stressful few days ahead, it's silly to keep training stress at the same level and wait to see the drop in HRV. Be preemptive
Read 4 tweets
Mar 15
Received a qu:

"What tips would you give to coaches just starting out?"

A brief thread 👇
1/ Relentlessly pursue experience with World Class coaches/teams.

My coaching certifications/qualifications, heck even my 6 years in University, pales into insignificance when compared to what I learned from my time with World Class coaches. Get it at all costs. It's worth it.
2/ Know your history

There is a lot of crap out there right now in the way of training manuals, texts, scientific studies &, IMO, many the best resources were written years ago.

Study Lydiard, study Carlile, study Counsilman, study Matveyev, study Bompa. They are full of gems!
Read 8 tweets

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