In the last blog post, we explored the benefits of strength training as well as outlining how to implement strength training for endurance athletes. In this post I want to provide a personal case study, as to how I am currently using my Moxy Monitor to dictate an endurance/hypertrophy-based weight lifting session. The first weight training session was completed on Dec. 24th, and consisted of 4 sets of 15-20 reps of lunges, renegade rows, Body weight squats, and weighted lunges with 30-90s rest. You can find the heart rate details on TrainingPeaks - here. The goal of the workout was to push SmO2, (with the Moxy on the right v.lateralis) as low as possible within the 15-20reps then recover, until SmO2 reached a peak and started to come back down.
Consistent training is one of the hallmarks to success in most sports. This is especially true for endurance sports that require hours of repeated movements to elicit the necessary adaptations for an athlete to excel on race day. When injury occurs, athletes are left sidelined and unable to participate in the sport they love and have invested so much time into. The prevalence of injuries related to overuse in endurance sports is extremely high. With conservative estimations predicting that (19%) of runners [van der Worp et al. 2015], (11.5%) of cyclist [Dettori and Norvell 2006], and (~20%) of triathletes [Zwingenberger et al. 2013], will be injured each year. While there aren’t any promises of a magic pill that could get rid of injuries forever, one simple thing, that most, if not all endurance athletes should be doing regularly is strength training (ST).
Topics: strength training
We often talk about identifying physiologic limiters with Moxy. We can determine if an athlete is limited by oxygen delivery or oxygen utilization and we can further discern if a supply limitation is due to the cardiac or the pulmonary system.
Three Energy Systems
There are three energy systems in the body, all using different substrates to synthesize adenosine triphosphate (ATP) which is the energy currency of the cell. Without ATP our muscles would not be able to contract making locomotion impossible. Briefly, the three energy systems are:
In Part 1: Creating a Proper Warm-up the principles of a proper warm-up were discussed as well as a simple FTP based warm-up model which allows for the creation of a simple, effective warm-up. A warm-up should leave an athlete feeling invigorated, and prepared both mentally and physically for the hard work ahead, whether that be a race or tough workout.
Topics: warm up
The purpose of a warm-up is simple: to prepare for the workout or race in the best way possible. A warm-up should leave an athlete feeling invigorated, and prepared both mentally and physically for the hard work ahead. Physiologically, a warm-up literally increases body temperature, allowing for a number of benefits which can lead to enhanced sprint times, jump heights, and time to exhaustion during maximal aerobic exercise (Bishop 2003). The proposed reasons as to why increasing body temperature can lead to better performance are: 1) Increasing power output through accelerating metabolic reactions; 2) allowing muscle and tendons to become more pliable through a decrease in viscoelasticity; and 3) allowing for oxygen to be off-loaded from hemoglobin more readily to active muscle (Bishop 2003). With this in mind one of the main purposes of a proper warm-up should be to increase body temperature without increasing it too much. Unfortunately, many athletes get to the starting line in an ill prepared manner, putting them at a disadvantage before the race has even started.
Topics: warm up
Moxy and Training Peaks
For the past few years, leading endurance coaches and serious athletes have integrated Moxy’s Oxygen and Hemoglobin data into warm up, training, recovery and racing protocols with tremendous results. Realizing the value of Moxy data, these forward thinking men and women often created their own training workarounds whether engaging in-house or online.
I am extremely excited to officially announce the release of support for Moxy data in Training Peaks and WKO4+ software. This integration allows athletes and trainers to seamlessly share muscle oxygen data using an industry leading training platform.
This development is the next step in our strategy of expanding the availability of critical and accurate physiological data to an ever expanding base of users. Since our founding, we’ve taken the position that the Moxy data belongs to the athlete and should be leveraged in ways that are most effective for the athlete and by extension their coach.
Topics: Business of Training