What are the Trainable Components of Endurance Physiology? International Biathlon Union
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- čas přidán 26. 08. 2024
- After an invitation from the International Biathlon Union that came on a date I was already busy with a speaking engagement, I made a video for my contribution to this digital seminar, with follow-up questions to be answered liver by a colleague, Professor Øyvind Sandbakk.
It is remarkable how much quality information is condensed in this video. Pure gold!
I still can't fathom how come this channel doesn't have millions of subscribers and views. The information contained here is pure gold for whoever is involved with endurance training.
Real and intelligent information, no gimmicks or the 5 best of whatever
Too many people think learning is boring stuff only chumps do
These people will never be champions of anything
he doesn't begin with......BIG MISTAKE!
Fascinating. Thanks for the in-depth analysis and presentation
As an endurance coach in Belgium I simply love your video's and approach. Thank you so much for keeping on posting them. Learnt so much from you!
This is really informative. No channel I have seen so far covers all of this in so much depth. Thank you!
This is the best ever concise explanation of physiology out there. Thank you!
Great content professor. I always gladly listen and learn. What I have missed in the presentation are for instance the factors neuro-muscular force, muscle endurance / fatigue resistance and mental aspects. The focus was somewhat on the metabolic and central physiological factors. Neuro-muscular force is highly trainable. The legit question is of course if force highly important is in endurance events. Running I would not say so, but maybe cycling as we know the high power demands (short but also mid-long duration, like longer hills). But of course, you had 30min 🙂 Thanks again and keep up the good work! Cheers.
Hugely insightful yet concise presentation, Stephen. Thank you so much 👍
Very cool lecture, thanks! My apple watch VO2max was 26 at my worst. Now steady at 29-30 after half a year of burpees, treadmill jog, lifting and multiple multi-day water fasting. I do have Alpha Thalassemia Trait, so my red blood cells are permanently microcytic. Now I am more motivated to do more burpees heheh.
I had to look up the Alpha Thalassemia Trait. That is clearly a big factor in limiting your aerobic capacity. But, improving the other components in this oxygen transport and utilization process slowly and deliberately does help!
@@sportscientist Phil and Stephen, do you know of treatments or therapies that can treat Thalassemia? I have it as well and my hematocrit is perpetually low! I tried iron, EPno without success.
@@SimpleEnduranceCoaching you didnt hear it from me but trt
@@alex9046 ???
@@SimpleEnduranceCoaching #1 problem for guys on trt is hemoglobin jumping over 17
Pure gold right here. Thanks, Dr. Seiler!
Thanks for this service!! amazing this lecture and your commitment Dr. Seiler
The heart and arterial compliance being improved via exercise is an important one for being healthy independent of endurance capacity. This stuff is fascinating to know what's going on inside. For us amateurs it's a mix of improving our endurance performance but also delivering longevity of our health.
Fascinating Stephen. A lot of useful information, succinctly delivered. On a side note, I find it interesting that in men's pro cycling it seems to be the under 23 riders dominating, whilst in the women's it appears to be more skewed towards the over 30's. Any thoughts welcomed.
Yes, this is an interesting observation that certainly seems to be largely correct. I think recruitment to men's cycling is at an all-time high and access to good training and racing guidance at a young age has dramatically improved. Cycling has not grown at the same pace on the women's side, but I am hopeful that will change and we will see some really exciting female cyclists emerging in the next few years. Well, we already ARE seeing that, but champion athletes like AvV and Vos do still win a huge % of races.
@@sportscientist AvV and Vos are amazing, they seem immortal!
@@sportscientist Thanks for your thoughts Stephen. Certainly something to look forward to in women's cycling
@@sportscientist so it's more a result of training than physiological changes happening at a slower rate, "peaking" at a later age?
Younger women have lots or cardio blood flow ready to make babies...that's stealing O2 not for legs
Dr. Seiler. Would love to hear you discuss the inner workings of a yearly physiological peak if you haven't done so already? I've reviewed quite a bit of material on periodization from Bompa and Siff who deal more widely with general athletic performance rather than specific endurance protocols. I'd be interested in the macro/micro cycle approach concerning intensity and volume and the expected duration of seasonal peak performance. It seems some pro's (particularly cycling) have many peaks throughout the year while other endurance athletes train for a specific competitive time frame (4-6 weeks) to peak. Also, thank you for making mention of the misnomer of the anaerobic classification of work.
Many, if not all popular training apps classify intensity using the anaerobic designation, which as you said is incorrect.
It's oxygen dependent or independent when identifying energy systems. I once tried to explain this to a fellow cyclists of mine and he looked at me as though I had two heads. I simply told him to hold his breath while doing an interval session to see how far he could make it:)
Fantastic Lecture.
Love how you break these down for us mere mortals. Super useful. Thanks!
Great content for on the trainer, thanks for sharing Stephen!
Thanks, I am Glad you enjoyed it. Target audience is coaches, athletes, and regular exercisers I would say
The last bit about development vs. age was informative. Thanks for posting!
You might like this video: czcams.com/video/bzphy5EN8lg/video.html
Awesome video. As an engineer and a recreational endurance athlete, I love the technical stuff!!
Good stuff. You have to have a big heart to do well in endurance sports. And you have to love the sport.
I love this channel and Dr. Seiler's work. I'd love to see a video dedicated to the subject of optimizing and progressing training session frequency and duration - both for Zone 1 (base, sub-AeT training) and Zone 3 (supra-threshold intervals). For example, touching questions like (1) If the athlete has 6 hours per week to devote to endurance training, better to do 3 x 120 mins, 4 x 90 mins, 6 x 60 mins - or something more akin to a "conventional running week" like 4 x 60 plus 1 x 120 . . .? (2) Is there a Zone 1 session so short that it provides little or no benefit (other than for novice trainees, is a 20-30 minute session effective? Or "better than nothing?") (3) What is the minimum effective dose of Z3 (hard intervals) work for novices, intermediate/recreational, and competitive athletes - 15% of total volume? Or some other approximation? Love your work Dr. S!
Our national speed skating coach often referenced the speed/lactate curve saying we wanted to 'shift' the curve to the right. In other words, be able to go faster with less lactate production at that speed through training.
Thanks for this awesome presentation
Great presentation, thanks!
Glad you liked it!
This is great. Thanks so much for posting.
At 23:20 you mentioned that cardiac endurance is not trainable. This is a very interesting topic as in clinical medicine the cardiac remodulation and decline in cardiac function is in many ways an expression of cardiac metabolism. I wonder if the perspective of cardiac endurance comes from the biased pov of a team that is used to looking at humans in the peak of their life or that people trained all their life. I wonder if this is applicable to a young person with a sedentary childhood or an adult going through life style changes. I think this is very important as this can influence the intensity of prescribed exercise to allow for healthy/sustainable transformation, and needs to be taken into account when considering risks of ischaemic heart disease and arrhythmias.
Well, you have to distinguish between the myocardium as muscle fibers and the myocardium as a vascular network. If oxygen availability is compromised then of course muscle contractile function is reduced. Certainly patients undergoing cardiac rehabilitation are very much rebuilding the function of their hearts. But, if we examine healthy, normal, "untrained" hearts, their mitochondrial density is about 10x higher than skeletal muscle.
Fantastic video! Thanks!
Just started using heart rate for first time in my life.... well trained tho so not new to riding 6days a week... 32/m 51bpm resting. Im fairly quick and im using a new polar h9 chest mount that sure seems accurate and quick updating.... First ride with it was a 65k TT in absolutely brutal wind & humidity, I rode at 151-153bpm the entire time which seemed low since it was a good effort and I had plenty of energy the entire time and breathing rate was very low, I could deff talk the whole time or sing to music if I was so inclined, the last 2k I rode at 400+watts and sprinted over 1k for about 15sec yet my max heart rate was 173 and I was smoked after the sprint.
Main thing to me that im taken back by is id have thought my HR would be like 120-130 considering I can almost breath thru my nose and talk at a really solid pace the whole time no way id think it was that high, and on top of that with a long 400+ effort then a all out sprint for it to only go to 173 max seems weird? Do I have a strange heart pattern with 51resting 152 crusing pace and 173 max at my age? no smoke, no drink, vegan. thanks for your thoughts.
Great presentation. Stewart Mcsweyn has run 3:29/7:28/12:56 so he is in the Ingebrigtsen/Aouita/Komen group too. Australia is an md powerhouse at the moment.
Good to know!. Thanks! Yes, I see he completed that triple with the 12:56 this year at age 27. So he falls into the Aoutia category. I will have to make a new slide :-)
@@sportscientist I think Ollie Hoare can do it too. He has run 13:09 5k indoors and a 3:47 mile which is worth 3:29 but only a 3:30.1 for the 1500. Keep an eye on him for future slide updates too!
@@sportscientist it would be interesting to see a similar presentation on trainable physiological components of speed too. At the moment your 2019 paper with Haugen is the best thing out there in this area.
Thank you for this informative video! As you said: maximum heart rate isn't trainable, but the heart rate that can be sustained over long intervals is. What is the physiological change that allows you to sustain higher heart rates?
Essentially it comes down to being able to produce a very high metabolic flux in a large amount of muscle without hitting a point where Lactate/H+ production exceeds removal capacity. the farther that balance point can be pushed "to the right", the greater percentage of cardiovascular capacity can be used continuously.
@@sportscientist Is this why the large volume of low intensity exercise is important, to build out that lactate removal capacity? Without sufficient low intensity exercise over a long enough period, that the lactate removal becomes the factor limiting performance?
Some interesting and important questions have emerged here in the comments. I am sorry if I do not answer them all. Some of them are "big" enough that I would like to combine them and make a new Q&A video, like this one: czcams.com/video/StnxjISyeWg/video.html
So interesting! Thank u very much!
It's better if the peripheral and cell molecular adaptations are covered. But anyways it's still a good comprehensive talk
would love to see this same development taking into consideration the more recent corrections that the heart isn’t actually a pump*- real time time hydrodynamic manifold pressures are not sufficient to explain systemic circulation; the blood pushes the heart not the inverse (*it’s primarily the main sensory organ of the body)… glass ceiling stuff
What creates the pressure for the blood to “push the heart”?
The Earth's gravitational force is a myth. I'm the one that's pushing the Earth.
i also wanna plateau running above 22 km/h :) *just kidding* excelent lecture dr seiler
Thank you.👍
So for answering the question of what basic training techniques are genuinely important, does it really come down to all of the following categories having an important but different purpose:
1) extended periods of time in "threshold" intensity (as you define it), e.g. 10 to 20 minutes, to enhance the capacity to complete the oxidative metabolism of high volumes of lactate during a state of high lactate accumulation;
2) 10 to 20 minutes doing intervals around the VO2Max intensity to boost whatever is currently limiting VO2Max;
3) much more extended periods of time at the low end to boost the capacity for (and default selection of) oxidative metabolism of fat, glycogen, and circulating glucose
And the exact details within those three categories are much more arbitrary and less certain?
would be good to hear how endurance adaptations of the heart can cause inflammation, scarring and eventually atrial fibrilation, as a result of training.
Wow, I just discovered your channel. This is very valuable information. Thank you. You discuss a lot about improvements in heart function, but I thought that improvement in mitochondrial and capillary density (working muscles ability to uptake oxygen) was the main driver in performance improvement or not. No?
Perhaps one of the benefits of tapering is that it gives the parasympathetic system some "recovery" with the result of allowing for an increase in max heart rate. That's what I've seen. At age 55 my normal HR max in my typical 15-20hr. weeks on the bike is 181bpm, but if I do a week of taper @ 50% of volume/intensity I can get up to 187bpm. After a big crash a couple of years ago I had 2 months off the bike and when I started exercising again it was relatively easy to get up to 197bpm. Perhaps that's one of the real benefits of tapering (and also allowing for more glycogen replenishment/storage in the muscles and liver).
Very interesting theory. in my case, as a runner, i would venture that taperings benefits dont come from higher max hr: in long races i dont go close to max, but my legs feel light. maybe is it coming from muscular rest. or thanks to higher maxhr and thus lower % utilisation for my targeted pace - fitting your theory ;)
Fantastic presentation Stephen. If you’re still looking at this for questions, I’m really interested in what is happening physiologically with improved efficiency which seems not to plateaux as VO2 max and fractional utilisation does. Is it something happening in the muscles and what kind of training improves efficiency? Thanks again!
I'm super spitballing here and don't actually know, but! It seems to make sense to me that a large component of efficiency is actually on the *neuro* side of neuro-muscular, i.e. the brain and nervous system slowly playing an optimization game of exactly which muscle fibers need to be contracted at exactly what strength at exactly what time during an activity. In this case, efficiency would be almost exclusively improved by extremely specific training (i.e. actually doing the thing you want to become more efficient at) so that the brain has more time performing the action (given your current physiology etc) to adapt with.
Great video, thank you Stephen. Does fitness return faster in detrained athletes than new athletes? After 18 months training for IM I was the fittest I'd been in my life, took 4 months off to travel, started training again and finding all my times and power basically back at day 1 - from 22 months earlier!
Very interesting. For all the amateur athletes out there, what do we know about fitness and longevity? Do we know whether it's good or bad to go hard in our 40s, 50s, and so on? Does vo2max correlate with longevity? Is it causation? Basically, solving for both longevity and quality of life in old age, what do we know?
You might like this video with regard to the aging and training issue. czcams.com/video/bzphy5EN8lg/video.html
Thanks for the video it was great! Question: what changes did the final athletes make to seemingly break out of that plateau or decline in fitness? Or is it just dependent upon the errors made and the individual athletes adaptations?
Good question! It does depend on the training errors they were making. To be honest, a lot of times, it has been a problem of the athlete training too hard and not recovering sufficiently, resulting in chronic underperformance.
Great presentation. I was intruiged by the 'fresh fruit' concept. I was wondering if in preperation for an endurance race, you should take a lot of sodium to increase your circulating volume (at the expensive of more load to carry) or take a low sodium diet (and get to the start lighter)?
Thank you. I am 69 year old male triathlete that does international distance races. I do a majority of my training at Zone 2 or MAF, which is about 109 to 116 HR. I can't seem to find any data on how often and how long to do intervals for the best adaptation for me. Can anyone guide me to sources of information.
Thanks for the lecture. One question though: Many people say how important "proper" breathing during running, but seems it's not part of the equation, as oxygen delivery depends on heart and saturation. Or 'better breathing' is behind efficiency variable?
Such a fascinating video. I have always wondered about the effects / correlation of blood pressure on athletic performance. Do people with higher or lower blood pressures have any positive or negative payoff in terms of fitness? It seems like it can’t mean nothing!
Good question, have to think about that one.
Stephen, can you please tell me why Neuroscience is such a taboo subject in so called 'Exercise Physiology'?
I'd like to factor coffee stops into my training plan so I can get friends to join me on those long low-intensity rides. Is there some way to estimate the recovery "benefits" of a coffee stop during a low intensity ride so I can increase the ride duration accordingly to ensure I maintain the right level of work to generate the intended training cost? Is there a training prescription rule of thumb I could use to account for a stop, such as: for every 1 minute I stop I need to add 5 minutes to the interval in order to achieve the same strain?
What role does lung capacity have? Is it a limiting factor for O2 exchange and thus vo2 max. I guess hemoglobin concentration is mostly limiting at sea level and lung capacity at high altitude. But can it affect also vo2 max, all other variables kept the same? I'm asking because I got 30% more lung capacity than is normal for my size. Began seriously cycling at age 36 now and saw increase of 50% of my ftp in 3 months. No signs of plateau yet. I always did sports but never focused on aerobic endurance training. Could lung capacity be a factor to such rapid and good progress?
I’d say big increases in FTP in the first few months would be pretty normal. I don’t think worrying about FTP is necessary until you have adapted to some volume of cycling over a good amount of time
Amazing video. Why do you think at 14:23 females have highest VO2max in runners and XC, while men in Cycling and XC. What's special about cycling vs running
Higher VO2 max is more beneficial for cycling than running because relative efficiency versus power output of the two sports is different.
@@jono1457-qd9ft But what about gender difference? I think I don't get your answer because of lack of terminology understanding. Female VO2max is higher in runners and XC.
can you increase your rbc with high intensity exercise. Would low tss high IF training be an efficient way to trigger this adaptation with intensity paired with sufficient recovery.
Thanks for this presentation, been waiting for this unknowingly ;). But I beg to disagree on one thing, that threshold is an area between something (28:58). Isn't threshold rather at the edge of an area? When you move from an area to another you cross a threshold. LTP2 or 'anaerobic threshold is the point of no return regarding lactate concentration in blood. Between LTP1 and LTP2 you are in control of lactate and maybe it's called threshold training when you are in that area and that is mixing things up a bit?
It depends on exactly how you choose to use the word "threshold". A threshold can take up space. Consider how the threshold between the outside of your house and your front foyer is the width of the door frame: it is not necessarily a single point.
But yes, the variation in usage of the term definitely creates confusion.
Had to bail. I just wanted to know what to work on.
At the slide around 22:05, you didn't exlain what "BF distribution" is. What is that?
My max heart rate in my twenties and thirties was 215-220 bpm. Now at 60 it is only 170-175 bpm. Why? What happens when you age?
The speed or rate of metachondrial production or ATP creb cycle is slower...the SAN sinus node electric EKG heart system...the nerves get slower....higher electric resistance thru aging. You brain internal knows your not 15 yo anymore...it preventing you from excercising to hard...
so stroke volume... high intensity intervals the best way to max this out?
thats the question i was hoping to see addressed indeed. My own current conclusions are that those are helpful but so taxing that a tat too much quicly flips into detrimental (example of the cross skier at the end of the video). would keep those to one weekly session, pushing to 2 only if no other stressors. the good news is that lots of volume at low intensity helps. search for "Alan Couzens vo2max" and you will see how 18hours vs 13 hours could increase the cardiac volume several times (actual study by Berbalk)
p͎r͎o͎m͎o͎s͎m͎ 😓
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