How to use lactate shuttle to improve your running performance.
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- čas přidán 26. 01. 2023
- Dr. Mark Cucuzzella explains the concept of lactate shuttle and how this transport method can help you run faster. Full episode will launch next week Friday, February 3rd.
#lactateshuttle #slowtwitch #fasttwitch #cucuzzella
Dr. Mark Cucuzzella has ran 25 Boston Marathons and he also ran a Sub 3 Hour Marathon for 30 consecutive years. His personal best is 2:24.
He is also a doctor, university professor in family medicine and a Lieutenant Colonel in the Air Force Reserves, designing programs to reduce running injuries in military personnel.
MORE ABOUT DR CUCUZZELLA:
► Website bio - tworiverstreads.com/pages/dr-...
► Dr Mark's Desk - www.drmarksdesk.com/
► Run for Your Life Book - runforyourlifebook.com/resour...
► Two Rivers Treads store - tworiverstreads.com
PODCASTS MENTIONED:
► Kilian Jornet on Extramilest Show #51: • Kilian Jornet's Advice...
► Kilian Jornet on Extramilest Show #52: • Kilian Jornet's Runnin...
► Dr Stephen Seiler on Extramilest Show #50: • 80/20 Training to Race...
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Personal Best Program: www.pbprogram.com
► Website: extramilest.com
► Strava: / strava
► Instagram: / florisgierman
► Podcast: extramilest.com/podcast
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT - Sport
Thanks Floris for having me. For the real scientist of this look up the work of George Brooks who has spent 40 yrs discovering and studying this.
Hi Dr. Cucuzzella. You describe the increase in blood acidity that results from pushing past our Lactate thresholds. My understanding is that the acidity is a result of a hydrogen ion that drops off during the biochem chain process, and it isn’t the lactate itself. The increasing lactate level, which is measurable, is correlated to the hydrogen ion acidity. Is that correct?
Dr Mark, what's your average mile time? What has been your top mile time? I am so inspired by your book "Run for your Life" and am currently working on developing Fat Fuel Energy system😬😬
Base training does the magic! Honestly. I have probably mentioned this already after watching one of your videos but it's true. I started my adventure with trail running 3 years ago (45 now) during pandemic and it's been part of my life ever since. It's been painful and frustrating at times but totally worth it. I remember 'all out' training sessions, running like a headless chicken. Since mid 2022 I have been focusing on the MAF training with some tempo or threshold workouts in between plus races and I must say the improvement is huge in distance running and the heart rate! I mean it, it's HUGE! I can do tempo workout at 140-145bpm at the pace 4:50-5min per km. 2-3 years ago my heart rate was around 160-165bpm. Now, 60-80km+ and +3000m ascents every week seem to be a piece of cake. The only thing I regret, didn't start trail running 20-25 years ago. Base running, nose breathing, nutrition can change lives.
Dr Mark knows his shit - thanks for this Floris!!!
He surely does!! Glad you're running again Liam. 🚀
@@FlorisGierman … almost!!! Almost!!!
Ooh can’t wait thanks for this interview floris ❤
Full episode available now: czcams.com/video/C8rxNRDPMCI/video.html Also, here is the first interview with Dr. Mark Cucuzzella on MAF HR Training, Running Form and Injury Prevention czcams.com/video/ROJXu3VvyhI/video.html
Looking forward for the full episode.
@@TonyHariman happy to hear that! Hope you and your fam are well.
I used this strategy in the second half of the half marathon to dial up the pace. I preloaded on the first half of the race with carbs then the second half I increased the pace to a more anaerobic activity.
LOVED this brief but easy-to-understand explanation! I get that a base has to be laid to create a buffer, but also wondering…I can run the same pace or faster during the last several miles of a long tempo compared to if I’m trying to simply run an all out 5k race with a little warmup. Does this lactic shuttle/buffering also happen within a single long run? If not, is this a different process that makes running harder efforts feel easier well in to a long effort?
Yes the lactic shuttle happens in a single long run.... long runs allow your body to manage lactic well but even better is if you can finish your last 5k quicker then the previous k's... also a big boost to managing lactic is strength training.... i mean start off with many light squat reps like 50 reps x 4 sets and then finish off with 3 max reps x 3 sets. Mainly focus on 1 leg workouts... because most people forget we run on one leg at a time....
@@Website9 thank you for the reply! All very helpful 😃
Wat vind je dan van de souplesse-methode? Bijna geen duurlopen maar elke dag relaxte intervallen. Ik heb toch veel van mijn PR's daarmee gelopen ondanks dat ik ook op de traditionele manier heb getraind (80/20)
is there a longer version of this video?
Yes, see first pinned comment, launches Feb 3rd here on the YT channel, so this Friday
What if you're born with predominant fast-twitch muscle fibers? Will endurance training also make your body transform them into slow-twitch, so that lactate is effectively shuttled better? I'm asking because I'm the kind of guy that can run a 10K in 42 minutes but when I'm doing a slow run, I'm going at 6/km pace and slower :D
Hi Gio, you will still greatly benefit from the low intensity exercise to be able to shuttle that lactate more effectively!
The run slow to run faster method
In the initial stages yes, after strong aerobic base has been developed, the higher intensity workouts are important as well for optimal performance.
I wonder how you can measure how maxed your aerobic system is. Of course pro cyclists are genetic freaks that also get their life around what their job is : cycling, that doesn’t mean if you do exactly what they do you will achieve the same results. I’m pretty happy with what I can do, sure with proper planning I can probably squeeze out a few more watts here and there, but it seems to me the room for improvement gets pretty slim now, and I think the place where I can gain most of my time is with proper pacing strategy. on top of that, getting a lab test where you can measure both lactate thresholds isn’t that easy, but even then it doesn’t really tell if for instance you’ve maxed your lung capacity, which is the one thing you can’t change right?
For non-elite athletes it's a balancing act, between how much time you can train and how well you can recover from this training. More training doesn't always lead to further improvements. Proper pacing strategy is key indeed, many athletes get in good shape in training, yet the pacing + fueling strategy will play a huge role in your race results.
@@FlorisGierman I totally agree! That also means making choices, unless you find like minded people whose zone 2 is like yours, you often have to decline group runs or rides where the intensity will not be high enough to gain fitness and not low enough to avoid burning matches for the next key session. Sometimes it's good for the head though, so sometimes I consciously trade a bit of fitness to spend time with friends.