Metabolic Testing for Endurance Athletes
Metabolic Testing for Endurance Athletes
Bob Seebohar, MS, RD, CSSD, CSCS USA Triathlon Level III Elite Coach Sport Dietitian/Exercise Physiologist
Objectives 1) Describe principles of advanced metabolic testing and physiological monitoring. 2) Discuss how to improve performance with specific metabolic and physiological assessment and monitoring tools. 3) Customize performance nutrition plans for athletes based on individual physiological parameters.
Metabolic Calorie Efficiency Assessment (MCEA) How efficient is the body in utilizing CHO and FAT at different intensities and during certain training cycles and how can these answers be utilized in practical sports nutrition recommendations for athletes?
0 0 20 40 60
% VO2 max (intensity) 80 100 40
30
50 60
20
70
80
40
90
50
Carbohydrate (%)
30
10
Fat (%)
100
60
Crossover Concept
40 30 0
20
40
60
% VO2 max (intensity)
80
100
Carbohydrate (%)
70 50 60
30 20 10 0
Fat (%)
40
80
50
90
60
100
Improvement in Fitness =
40 30 0
20
40
60
% VO2 max (intensity)
80
100
Carbohydrate (%)
70 50 60
30 20 10 0
Fat (%)
40
80
50
90
60
100
Nutrition Periodization and Improved Fitness
MCEA Protocol •
Measurement of gas exchange (O2, CO2)
•
Metabolic cart with freedom of data manipulations •
%CHO, %FAT
•
RER/RQ
•
REE (Kcal/day)
•
Sub-maximal exercise bout, 45-60 minutes
•
Warm-up of 15-20 minutes on the cart
•
No calories or stimulants for 2-4 hours prior
MCEA Protocol •
Bike with power measuring capabilities
•
Treadmill (1-2% grade)
•
Two methods: 1. Incremental (crossover point) •
Five minute stages
•
Increase 15-25 (50 elite) watts or 0.2-0.4mph
2. Steady-state (competition nutrition planning) •
Continuous at predetermined power output, pace and/or HR
MCEA Overview •
Markers •
RQ/RER start and increase
•
Crossover point (0.85)
•
Calorie use efficiency (%CHO, %FAT)
•
RQ/RER >0.93, no need to continue in most cases in an incremental test
•
RQ/RER may have to be maintained at >0.93 for steady state test
Data Sheet
MCEA Examples and Applications: Incremental Workload
Amateur Male Ironman Athlete Run: Incremental 100% 90% 80%
81% 70%
77%
75%
78%
78%
75%
72%
60%
68% 61%
50%
52% 49%
40%
39%
30% 20% 10%
20%
23%
26%
23%
23%
11:46
11:07
26%
28%
10:31
10:00
32%
0% Min/mile: 14:16
13:20
12:30
9:32
9:05
8:42
Conclusions • Lower carbohydrate diet • Good aerobic/cardiovascular system • Very efficient in burning fat at higher intensities
Energy Expenditure Table Pace
Heart Rate
Kcal hour/min
14:16
103
355/6
18/72
32/288
13:20
128
495/8
28/114
42/378
12:30
137
510/9
33/132
43/387
11:46
143
528/9
30/120
46/414
11:07
145
536/9
31/124
46/414
10:31
153
578/10
38/152
48/432
10:00
160
580/10
41/164
46/414
9:32
165
621/10
50/200
47/423
9:05
171
650/11
63/252
44/396
8:42
173
695/12
90/360
38/342
CHO (gr/cal) Fat (gr/cal)
Energy Expenditure Table Pace
Heart Rate
Kcal hour/min
14:16
103
355/6
18/72
32/288
13:20
128
495/8
28/114
42/378
12:30
137
510/9
33/132
43/387
11:46
143
528/9
30/120
46/414
11:07
145
536/9
31/124
46/414
10:31
153
578/10
38/152
48/432
10:00
160
580/10
41/164
46/414
9:32
165
621/10
50/200
47/423
9:05
171
650/11
63/252
44/396
8:42
173
695/12
90/360
38/342
CHO (gr/cal) Fat (gr/cal)
Energy Expenditure Table Pace
Heart Rate
Kcal hour/min
14:16
103
355/6
18/72
32/288
13:20
128
495/8
28/114
42/378
12:30
137
510/9
33/132
43/387
11:46
143
528/9
30/120
46/414
11:07
145
536/9
31/124
46/414
10:31
153
578/10
38/152
48/432
10:00
160
580/10
41/164
46/414
9:32
165
621/10
50/200
47/423
9:05
171
650/11
63/252
44/396
8:42
173
695/12
90/360
38/342
CHO (gr/cal) Fat (gr/cal)
Energy Expenditure Table Pace
Heart Rate
Kcal hour/min
14:16
103
355/6
18/72
32/288
13:20
128
495/8
28/114
42/378
12:30
137
510/9
33/132
43/387
11:46
143
528/9
30/120
46/414
11:07
145
536/9
31/124
46/414
10:31
153
578/10
38/152
48/432
10:00
160
580/10
41/164
46/414
9:32
165
621/10
50/200
47/423
9:05
171
650/11
63/252
44/396
8:42
173
695/12
90/360
38/342
CHO (gr/cal) Fat (gr/cal)
Energy Expenditure Table Pace
Heart Rate
Kcal hour/min
14:16
103
355/6
18/72
32/288
13:20
128
495/8
28/114
42/378
12:30
137
510/9
33/132
43/387
11:46
143
528/9
30/120
46/414
11:07
145
536/9
31/124
46/414
10:31
153
578/10
38/152
48/432
10:00
160
580/10
41/164
46/414
9:32
165
621/10
50/200
47/423
9:05
171
650/11
63/252
44/396
8:42
173
695/12
90/360
38/342
CHO (gr/cal) Fat (gr/cal)
Nutrition Rx for Ironman Athlete • Ironman EI is ~25-35% TEE HR
Kcal hr/min
CHO (gr/cal)
Fat (gr/cal)
14:16 103
355/6
18/72
32/288
13:20 128
495/8
28/114
42/378
12:30 137
510/9
33/132
43/387
is maximized to reduce
11:46 143
528/9
30/120
46/414
exogenous CHO feedings
11:07 145
536/9
31/124
46/414
10:31 153 578/10
38/152
48/432
10:00 160 580/10
41/164
46/414
9:32
165 621/10
50/200
47/423
9:05
171 650/11
63/252
44/396
8:42
173 695/12
90/360
38/342
• Race intensity 65-75% max • Emphasis on fat expenditure and at what intensities this
• If bike nutrition was adequate, safe to consume ~173-217 kcal/hr on the run
Pace
Elite Female Short Course Triathlete Bike: Incremental 100% 90% 80%
86%
70% 60% 50%
55%
40%
45%
59%
60%
42%
40%
30%
59% 42%
55%
57%
45%
44%
60%
41%
63%
64%
37%
37%
20% 10%
14%
0% Watts: 100
125
150
175
200
225
250
275
300
325
Conclusions • Did not achieve a true crossover point • Higher carbohydrate diet • More efficient at burning fat at higher vs. lower intensities
Energy Expenditure Table Power
Heart Rate
Calorie hour/min
CHO (gr/cal)
Fat (gr/cal)
100
75
354/6
49/196
18/162
125
83
465/8
69/276
22/198
150
91
524/9
79/316
23/207
175
101
602/10
89/356
28/252
200
114
693/12
95/380
35/315
225
122
821/14
117/468
40/360
250
136
914/15
137/548
41/369
275
155
1033/17
163/652
42/378
300
169
1130/19
181/724
46/414
325
183
1313/22
282/1128
20/180
Energy Expenditure Table Power
Heart Rate
Calorie hour/min
CHO (gr/cal)
Fat (gr/cal)
100
75
354/6
49/196
18/162
125
83
465/8
69/276
22/198
150
91
524/9
79/316
23/207
175
101
602/10
89/356
28/252
200
114
693/12
95/380
35/315
225
122
821/14
117/468
40/360
250
136
914/15
137/548
41/369
275
155
1033/17
163/652
42/378
300
169
1130/19
181/724
46/414
325
183
1313/22
282/1128
20/180
Energy Expenditure Table Power
Heart Rate
Calorie hour/min
CHO (gr/cal)
Fat (gr/cal)
100
75
354/6
49/196
18/162
125
83
465/8
69/276
22/198
150
91
524/9
79/316
23/207
175
101
602/10
89/356
28/252
200
114
693/12
95/380
35/315
225
122
821/14
117/468
40/360
250
136
914/15
137/548
41/369
275
155
1033/17
163/652
42/378
300
169
1130/19
181/724
46/414
325
183
1313/22
282/1128
20/180
Energy Expenditure Table Power
Heart Rate
Calorie hour/min
100
75
354/6
49/196
18/162
125
83
465/8
69/276
22/198
150
91
524/9
79/316
23/207
175
101
602/10
89/356
28/252
200
114
693/12
95/380
35/315
225
122
821/14
117/468
40/360
250
136
914/15
137/548
41/369
275
155
1033/17
163/652
42/378
300
169
1130/19
181/724
46/414
325
183
1313/22
282/1128
20/180
CHO (gr/cal)
Fat (gr/cal)
Nutrition Rx Female SC Triathlete • Race intensity >85% max Power
HR
Calorie hr/min
100
75
354/6
49/196
18/162
125
83
465/8
69/276
22/198
150
91
524/9
79/316
23/207
and exogenous CHO feedings
175
101
602/10
89/356
28/252
• Fat expenditure less important
200
114
693/12
95/380
35/315
• Consume minimum only:
225
122
821/14
117/468
40/360
250
136
914/15
137/548
41/369
275
155
1033/17
163/652
42/378
300
169
1130/19
181/724
46/414
325
183
1313/22
282/118
20/180
• Race EI is ~15-25% of race TEE • Emphasis on CHO expenditure
~137-170 kcal/hr on the bike
CHO (gr/cal)
Fat (gr/cal)
MCEA Examples and Applications: Constant Workload
Constant Workload: Month 1
C H O (black) and Fat (red)
Bike: Competitive Amateur Cyclist
65%
33%
74%
24%
64%
67%
69%
65%
34%
31%
30%
33%
58%
63%
63%
40%
36%
36%
0%
RPE
4
4
4
4
5
5
5
5
5
Watts
250
250
250
250
250
250
250
250
250
Total Kcals
1117
1126
1127
1132
1128
1130
1120
1091
1103
Heart Rate
149
152
153
154
154
157
155
156
156
Percent Contribution from CHO and fats to TEE
100% 90% 80% 70%
74% 65%
64%
67%
69% 65%
63%
63%
36%
36%
250
250
58%
60% 50% 40% 30%
40% 34%
33%
20%
31%
30%
250
250
33%
24%
10% 0% 250
250
250
250
Power (Watts)
250
Interpretation of Data Average CHO Expend. (cal/hr) 731
Average HR (bpm)
Average power (watts)
154
250
Average Average CHO Fat oxidation oxidation (%) (%) 65
33
CHO (black) and Fat (red)
Constant Workload: Month 2
46%
51%
46%
49%
46%
53%
48%
52%
50%
53%
5
5
5
5
5
5
250
250
250
250
250
250
250
1187
1192
1170
1189
1187
1171
1157
1154
138
140
139
140
140
140
140
142
55%
52%
52%
51%
44%
46%
47%
47%
4
4
4
Watts
250
250
Total Kcals
1220
Heart Rate
141
0%
RPE
Percent Contribution from CHO and fats to TEE
100% 90% 80% 70% 60%
55%
52%
52%
51%
50% 40%
51% 46% 53%
44%
46%
47%
47%
250
250
250
250
46% 52% 48%
49% 50%
46% 53%
30% 20% 10% 0% 250
250
Power (Watts)
250
250
250
Interpretation of Data Average CHO expend. (cal/hr) 588 (-143)
Average HR (bpm)
Average power (watts)
140 (-14)
250
Average Average CHO Fat oxidation oxidation (%) (%) 50 (-15)
49 (+16)
•
In one month emphasizing aerobic, heart rate based training, athlete increased utilization of fats as energy.
•
Athlete was able to decrease reliance of CHO per hour, thus the need for exogenous CHO was reduced.
Application 1. Athlete can appropriately determine caloric expenditure based on heart rate and/or power/pace training zones.
2. Athlete can appropriately determine total calorie and exogenous CHO needs per hour for each training zone.
MCEA Case Study •
Male endurance athlete
•
Training for 100 mile run
•
Goal to finish under 30 hour cut-off
•
Trains with a heart rate monitor
•
Knows lactate clearing efficiency (akalactate threshold) heart rate and pace zones
Month 1 100% 90%
90%
80% 70%
93%
83% 74%
60%
70%
74% 66%
End of Transition Cycle
50%
Dietary CHO: 7.7 g/kg (61%)
40% 30% 20%
26%
30%
34% 26% 18%
10%
11% 0% Min/mile: 10:00
9:32
9:05
8:42
8:20
8:00
8% 7:42
3 months later 100% 90% 80%
70%
70% 60% 50% 40%
58%
55% 45%
50% 50% 42%
54%
56%
58%
46%
44%
42%
30% 20%
End of Preparation cycle
10%
Dietary CHO: 5.4 g/kg (53%)
30%
0% Min/mile: 10:00
9:32
9:05
8:42
8:20
8:00
7:42
MCEA Case Study Summary Pace (min/mile)
CHO Expend. Month 1
CHO Expend. Month 3
FAT Oxidation Month 1
FAT Oxidation Month 3
10:00
74
55
26
45
9:32
70
50
30
50
9:05
66
58
34
42
8:42
74
54
26
46
8:20
83
56
18
44
8:00
90
58
11
42
7:42
93
70
8
30
MCEA Case Study Summary Pace (min/mile)
CHO Expend. Month 1
CHO Expend. Month 3
FAT Expend. Month 1
FAT Expend. Month 3
10:00
74
55
26
45
9:32
70
50
30
50
9:05
66
58
34
42
8:42
74
54
26
46
8:20
83
56
18
44
8:00
90
58
11
42
7:42
93
70
8
30
Application Underdeveloped aerobic system
Higher CHO diet at less appropriate times of year
More reliance on supplemental CHO
Poor utilization of body fat stores for energy
Inability to properly feed during training/racing
Want More Proof? Male Elite Cyclist Percentage
Start 100 50 0 1
2
3
4
5
Stages
Percentage
3 w eeks later 100
50
0 1
2
3
Stages
4
5
Future Looks Bright! 1. MCEA will allow athletes to further individualize nutritional needs for competition. 2. Calorie and carbohydrate intake can be matched for specific heart rate and power/pace training zones. 3. Crossover Concept can be utilized to gauge fitness in addition to it allowing an athlete to manipulate nutrition needs based on fitness throughout the year.
Summary • A good coach understands the “why.” • Over-testing is as bad as under-testing. • Coaching is as much an art as it is a science. • Know how to apply science but don’t get bogged down with it. Listening to your athletes and observing them gives more information and feedback.
Great Resource!!! $15 per signed copy available at the USA Triathlon Booth
Thanks to USA Triathlon!
Contact information: [email protected] www.fuel4mance.com
Bob Seebohar, MS, RD, CSSD, CSCS USA Triathlon Level III Elite Coach Sport Dietitian/Exercise Physiologist
Objectives 1) Describe principles of advanced metabolic testing and physiological monitoring. 2) Discuss how to improve performance with specific metabolic and physiological assessment and monitoring tools. 3) Customize performance nutrition plans for athletes based on individual physiological parameters.
Metabolic Calorie Efficiency Assessment (MCEA) How efficient is the body in utilizing CHO and FAT at different intensities and during certain training cycles and how can these answers be utilized in practical sports nutrition recommendations for athletes?
0 0 20 40 60
% VO2 max (intensity) 80 100 40
30
50 60
20
70
80
40
90
50
Carbohydrate (%)
30
10
Fat (%)
100
60
Crossover Concept
40 30 0
20
40
60
% VO2 max (intensity)
80
100
Carbohydrate (%)
70 50 60
30 20 10 0
Fat (%)
40
80
50
90
60
100
Improvement in Fitness =
40 30 0
20
40
60
% VO2 max (intensity)
80
100
Carbohydrate (%)
70 50 60
30 20 10 0
Fat (%)
40
80
50
90
60
100
Nutrition Periodization and Improved Fitness
MCEA Protocol •
Measurement of gas exchange (O2, CO2)
•
Metabolic cart with freedom of data manipulations •
%CHO, %FAT
•
RER/RQ
•
REE (Kcal/day)
•
Sub-maximal exercise bout, 45-60 minutes
•
Warm-up of 15-20 minutes on the cart
•
No calories or stimulants for 2-4 hours prior
MCEA Protocol •
Bike with power measuring capabilities
•
Treadmill (1-2% grade)
•
Two methods: 1. Incremental (crossover point) •
Five minute stages
•
Increase 15-25 (50 elite) watts or 0.2-0.4mph
2. Steady-state (competition nutrition planning) •
Continuous at predetermined power output, pace and/or HR
MCEA Overview •
Markers •
RQ/RER start and increase
•
Crossover point (0.85)
•
Calorie use efficiency (%CHO, %FAT)
•
RQ/RER >0.93, no need to continue in most cases in an incremental test
•
RQ/RER may have to be maintained at >0.93 for steady state test
Data Sheet
MCEA Examples and Applications: Incremental Workload
Amateur Male Ironman Athlete Run: Incremental 100% 90% 80%
81% 70%
77%
75%
78%
78%
75%
72%
60%
68% 61%
50%
52% 49%
40%
39%
30% 20% 10%
20%
23%
26%
23%
23%
11:46
11:07
26%
28%
10:31
10:00
32%
0% Min/mile: 14:16
13:20
12:30
9:32
9:05
8:42
Conclusions • Lower carbohydrate diet • Good aerobic/cardiovascular system • Very efficient in burning fat at higher intensities
Energy Expenditure Table Pace
Heart Rate
Kcal hour/min
14:16
103
355/6
18/72
32/288
13:20
128
495/8
28/114
42/378
12:30
137
510/9
33/132
43/387
11:46
143
528/9
30/120
46/414
11:07
145
536/9
31/124
46/414
10:31
153
578/10
38/152
48/432
10:00
160
580/10
41/164
46/414
9:32
165
621/10
50/200
47/423
9:05
171
650/11
63/252
44/396
8:42
173
695/12
90/360
38/342
CHO (gr/cal) Fat (gr/cal)
Energy Expenditure Table Pace
Heart Rate
Kcal hour/min
14:16
103
355/6
18/72
32/288
13:20
128
495/8
28/114
42/378
12:30
137
510/9
33/132
43/387
11:46
143
528/9
30/120
46/414
11:07
145
536/9
31/124
46/414
10:31
153
578/10
38/152
48/432
10:00
160
580/10
41/164
46/414
9:32
165
621/10
50/200
47/423
9:05
171
650/11
63/252
44/396
8:42
173
695/12
90/360
38/342
CHO (gr/cal) Fat (gr/cal)
Energy Expenditure Table Pace
Heart Rate
Kcal hour/min
14:16
103
355/6
18/72
32/288
13:20
128
495/8
28/114
42/378
12:30
137
510/9
33/132
43/387
11:46
143
528/9
30/120
46/414
11:07
145
536/9
31/124
46/414
10:31
153
578/10
38/152
48/432
10:00
160
580/10
41/164
46/414
9:32
165
621/10
50/200
47/423
9:05
171
650/11
63/252
44/396
8:42
173
695/12
90/360
38/342
CHO (gr/cal) Fat (gr/cal)
Energy Expenditure Table Pace
Heart Rate
Kcal hour/min
14:16
103
355/6
18/72
32/288
13:20
128
495/8
28/114
42/378
12:30
137
510/9
33/132
43/387
11:46
143
528/9
30/120
46/414
11:07
145
536/9
31/124
46/414
10:31
153
578/10
38/152
48/432
10:00
160
580/10
41/164
46/414
9:32
165
621/10
50/200
47/423
9:05
171
650/11
63/252
44/396
8:42
173
695/12
90/360
38/342
CHO (gr/cal) Fat (gr/cal)
Energy Expenditure Table Pace
Heart Rate
Kcal hour/min
14:16
103
355/6
18/72
32/288
13:20
128
495/8
28/114
42/378
12:30
137
510/9
33/132
43/387
11:46
143
528/9
30/120
46/414
11:07
145
536/9
31/124
46/414
10:31
153
578/10
38/152
48/432
10:00
160
580/10
41/164
46/414
9:32
165
621/10
50/200
47/423
9:05
171
650/11
63/252
44/396
8:42
173
695/12
90/360
38/342
CHO (gr/cal) Fat (gr/cal)
Nutrition Rx for Ironman Athlete • Ironman EI is ~25-35% TEE HR
Kcal hr/min
CHO (gr/cal)
Fat (gr/cal)
14:16 103
355/6
18/72
32/288
13:20 128
495/8
28/114
42/378
12:30 137
510/9
33/132
43/387
is maximized to reduce
11:46 143
528/9
30/120
46/414
exogenous CHO feedings
11:07 145
536/9
31/124
46/414
10:31 153 578/10
38/152
48/432
10:00 160 580/10
41/164
46/414
9:32
165 621/10
50/200
47/423
9:05
171 650/11
63/252
44/396
8:42
173 695/12
90/360
38/342
• Race intensity 65-75% max • Emphasis on fat expenditure and at what intensities this
• If bike nutrition was adequate, safe to consume ~173-217 kcal/hr on the run
Pace
Elite Female Short Course Triathlete Bike: Incremental 100% 90% 80%
86%
70% 60% 50%
55%
40%
45%
59%
60%
42%
40%
30%
59% 42%
55%
57%
45%
44%
60%
41%
63%
64%
37%
37%
20% 10%
14%
0% Watts: 100
125
150
175
200
225
250
275
300
325
Conclusions • Did not achieve a true crossover point • Higher carbohydrate diet • More efficient at burning fat at higher vs. lower intensities
Energy Expenditure Table Power
Heart Rate
Calorie hour/min
CHO (gr/cal)
Fat (gr/cal)
100
75
354/6
49/196
18/162
125
83
465/8
69/276
22/198
150
91
524/9
79/316
23/207
175
101
602/10
89/356
28/252
200
114
693/12
95/380
35/315
225
122
821/14
117/468
40/360
250
136
914/15
137/548
41/369
275
155
1033/17
163/652
42/378
300
169
1130/19
181/724
46/414
325
183
1313/22
282/1128
20/180
Energy Expenditure Table Power
Heart Rate
Calorie hour/min
CHO (gr/cal)
Fat (gr/cal)
100
75
354/6
49/196
18/162
125
83
465/8
69/276
22/198
150
91
524/9
79/316
23/207
175
101
602/10
89/356
28/252
200
114
693/12
95/380
35/315
225
122
821/14
117/468
40/360
250
136
914/15
137/548
41/369
275
155
1033/17
163/652
42/378
300
169
1130/19
181/724
46/414
325
183
1313/22
282/1128
20/180
Energy Expenditure Table Power
Heart Rate
Calorie hour/min
CHO (gr/cal)
Fat (gr/cal)
100
75
354/6
49/196
18/162
125
83
465/8
69/276
22/198
150
91
524/9
79/316
23/207
175
101
602/10
89/356
28/252
200
114
693/12
95/380
35/315
225
122
821/14
117/468
40/360
250
136
914/15
137/548
41/369
275
155
1033/17
163/652
42/378
300
169
1130/19
181/724
46/414
325
183
1313/22
282/1128
20/180
Energy Expenditure Table Power
Heart Rate
Calorie hour/min
100
75
354/6
49/196
18/162
125
83
465/8
69/276
22/198
150
91
524/9
79/316
23/207
175
101
602/10
89/356
28/252
200
114
693/12
95/380
35/315
225
122
821/14
117/468
40/360
250
136
914/15
137/548
41/369
275
155
1033/17
163/652
42/378
300
169
1130/19
181/724
46/414
325
183
1313/22
282/1128
20/180
CHO (gr/cal)
Fat (gr/cal)
Nutrition Rx Female SC Triathlete • Race intensity >85% max Power
HR
Calorie hr/min
100
75
354/6
49/196
18/162
125
83
465/8
69/276
22/198
150
91
524/9
79/316
23/207
and exogenous CHO feedings
175
101
602/10
89/356
28/252
• Fat expenditure less important
200
114
693/12
95/380
35/315
• Consume minimum only:
225
122
821/14
117/468
40/360
250
136
914/15
137/548
41/369
275
155
1033/17
163/652
42/378
300
169
1130/19
181/724
46/414
325
183
1313/22
282/118
20/180
• Race EI is ~15-25% of race TEE • Emphasis on CHO expenditure
~137-170 kcal/hr on the bike
CHO (gr/cal)
Fat (gr/cal)
MCEA Examples and Applications: Constant Workload
Constant Workload: Month 1
C H O (black) and Fat (red)
Bike: Competitive Amateur Cyclist
65%
33%
74%
24%
64%
67%
69%
65%
34%
31%
30%
33%
58%
63%
63%
40%
36%
36%
0%
RPE
4
4
4
4
5
5
5
5
5
Watts
250
250
250
250
250
250
250
250
250
Total Kcals
1117
1126
1127
1132
1128
1130
1120
1091
1103
Heart Rate
149
152
153
154
154
157
155
156
156
Percent Contribution from CHO and fats to TEE
100% 90% 80% 70%
74% 65%
64%
67%
69% 65%
63%
63%
36%
36%
250
250
58%
60% 50% 40% 30%
40% 34%
33%
20%
31%
30%
250
250
33%
24%
10% 0% 250
250
250
250
Power (Watts)
250
Interpretation of Data Average CHO Expend. (cal/hr) 731
Average HR (bpm)
Average power (watts)
154
250
Average Average CHO Fat oxidation oxidation (%) (%) 65
33
CHO (black) and Fat (red)
Constant Workload: Month 2
46%
51%
46%
49%
46%
53%
48%
52%
50%
53%
5
5
5
5
5
5
250
250
250
250
250
250
250
1187
1192
1170
1189
1187
1171
1157
1154
138
140
139
140
140
140
140
142
55%
52%
52%
51%
44%
46%
47%
47%
4
4
4
Watts
250
250
Total Kcals
1220
Heart Rate
141
0%
RPE
Percent Contribution from CHO and fats to TEE
100% 90% 80% 70% 60%
55%
52%
52%
51%
50% 40%
51% 46% 53%
44%
46%
47%
47%
250
250
250
250
46% 52% 48%
49% 50%
46% 53%
30% 20% 10% 0% 250
250
Power (Watts)
250
250
250
Interpretation of Data Average CHO expend. (cal/hr) 588 (-143)
Average HR (bpm)
Average power (watts)
140 (-14)
250
Average Average CHO Fat oxidation oxidation (%) (%) 50 (-15)
49 (+16)
•
In one month emphasizing aerobic, heart rate based training, athlete increased utilization of fats as energy.
•
Athlete was able to decrease reliance of CHO per hour, thus the need for exogenous CHO was reduced.
Application 1. Athlete can appropriately determine caloric expenditure based on heart rate and/or power/pace training zones.
2. Athlete can appropriately determine total calorie and exogenous CHO needs per hour for each training zone.
MCEA Case Study •
Male endurance athlete
•
Training for 100 mile run
•
Goal to finish under 30 hour cut-off
•
Trains with a heart rate monitor
•
Knows lactate clearing efficiency (akalactate threshold) heart rate and pace zones
Month 1 100% 90%
90%
80% 70%
93%
83% 74%
60%
70%
74% 66%
End of Transition Cycle
50%
Dietary CHO: 7.7 g/kg (61%)
40% 30% 20%
26%
30%
34% 26% 18%
10%
11% 0% Min/mile: 10:00
9:32
9:05
8:42
8:20
8:00
8% 7:42
3 months later 100% 90% 80%
70%
70% 60% 50% 40%
58%
55% 45%
50% 50% 42%
54%
56%
58%
46%
44%
42%
30% 20%
End of Preparation cycle
10%
Dietary CHO: 5.4 g/kg (53%)
30%
0% Min/mile: 10:00
9:32
9:05
8:42
8:20
8:00
7:42
MCEA Case Study Summary Pace (min/mile)
CHO Expend. Month 1
CHO Expend. Month 3
FAT Oxidation Month 1
FAT Oxidation Month 3
10:00
74
55
26
45
9:32
70
50
30
50
9:05
66
58
34
42
8:42
74
54
26
46
8:20
83
56
18
44
8:00
90
58
11
42
7:42
93
70
8
30
MCEA Case Study Summary Pace (min/mile)
CHO Expend. Month 1
CHO Expend. Month 3
FAT Expend. Month 1
FAT Expend. Month 3
10:00
74
55
26
45
9:32
70
50
30
50
9:05
66
58
34
42
8:42
74
54
26
46
8:20
83
56
18
44
8:00
90
58
11
42
7:42
93
70
8
30
Application Underdeveloped aerobic system
Higher CHO diet at less appropriate times of year
More reliance on supplemental CHO
Poor utilization of body fat stores for energy
Inability to properly feed during training/racing
Want More Proof? Male Elite Cyclist Percentage
Start 100 50 0 1
2
3
4
5
Stages
Percentage
3 w eeks later 100
50
0 1
2
3
Stages
4
5
Future Looks Bright! 1. MCEA will allow athletes to further individualize nutritional needs for competition. 2. Calorie and carbohydrate intake can be matched for specific heart rate and power/pace training zones. 3. Crossover Concept can be utilized to gauge fitness in addition to it allowing an athlete to manipulate nutrition needs based on fitness throughout the year.
Summary • A good coach understands the “why.” • Over-testing is as bad as under-testing. • Coaching is as much an art as it is a science. • Know how to apply science but don’t get bogged down with it. Listening to your athletes and observing them gives more information and feedback.
Great Resource!!! $15 per signed copy available at the USA Triathlon Booth
Thanks to USA Triathlon!
Contact information: [email protected] www.fuel4mance.com
