INSCYD the Numbers: Fatmax
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- Опубліковано 19 жов 2024
- INSCYD's Sebastian Weber dives into Fatmax and the impacts on athletic performance.
Fat combustion is the amount of kcals being combusted at all intensities. It is critical for critical for triathletes, cyclists and runners. We can look at ways to harness your fat burning (Fatmax) potential, yielding better results during longer rides and races. Think of it this way, riding 20 watts harder at the same perceived exertion, all while burning fat, not additional carbs.
Read more about FatMax via: inscyd.com/whi...
So how do you train to push up your fat max, fasted low intensity workouts ? … if you fill your carb stores before you race and the body chooses to use the carbs how is the fat max relevant ? How does that change depending on say a 3 hour event vs a 1 hour event etc ??? Thanks for the content.
The explanation in this video is vague for the general understanding . Body choose CHO as fuel above LT1/AerobicTreshold(AeT) or ~ FATmax ( as it is in the same zone as the otheres), when tip2a fiberes are activated . Tip1 fiberes (endurance fiberes) are runding predominantly on FAT and use "only" aerobic system , with maybe a verry small perecent of anaerobic system . Tipe2a fiberes utilise a small precent of fat (depending of your VLAmax but also VO2max (is a little more complex here)) but theiy mainly use CHO aerobically and anaerobically .To train a system , you most of the times need to push that system to limits / to train at that system. Rising fatmax is usuly done with FATmax training (long endurance Z2 rides (Z2 out of 5 zones system / endurance zone) . Components of FATmax to train are VO2max (with longer interval of vo2max so you target less the anaerobic system and more the aerobic ) , Low cadence training between AeT(Z2) and FTP(LT2 / LActate treshold ) for tipe2a fiberes . You cand also do normal cadence on sweet spot intensity so you becom more aerobically per overall (thouse tip2a become stronger on aerobic part and usualy theier VLAmax is lower for them) , you combine this information with next --->>> Nutrition : Eating less carbs in daily overall diet (3g-5g/ kg shall be enough but depend how much you train) . In trainin you shall and is recomanded to consume CHO but with a lower glycemic index or glycemic load every hour . Even if you want to increase FATmax you need CHO to eat in training (because at any intensity you consume some CHO beside FAT) so you can finish the training and be ready (and not bonked so it afects you'r recovery) for the training next day . CONSISTENCY IS KEY HERE .
This is the general information . TO understand why exacly this happenes you need to dedicate few mounths of you time to understand muscluar system and nervous system + biochemestry and energy in the body and cell / Nutrition and energy fundamentals .
To answer to you'r last 2 questions : If you' r lactate rise your FAT consumtion decrease and viceversa. On you'r race , if is a long race you usualy go lower then LT2/AnT and lactate si not so much in blood (that untill you rise with lactate over you lactate value of you lactate treshold (with is usualy around 4mmol) ) and you still consume fat. The longer you event the higher your FATmax you want to have so you save CHO(carbs)/Glycogen for the end . On shorter events like XCO MTB you use only CHO becasue for 1.5 hours you ride verry hard .
Fasted workouts work but how mutch , and for how many humans is posibly dependent on many factors . Better try a good 1.5-3 hours ride at AeT/FATmax as is better for overall aerobic engine (even for VO2max) . YOu are at FATmax/ AeT usualy a little before you stop breathing on your nouse and start breathing much on you mouth and starts to feel a little harder - read a little about Ventilatory treshold 1 and a little about breathink and Aerobic trehsold.
@@raresale889 Thanks for taking the time to answer my questions, I think I followed your answer 👍... I'd also like to try " TO understand why exacly this happenes you need to dedicate few mounths of you time to understand muscluar system and nervous system + biochemestry and energy in the body and cell / Nutrition and energy fundamentals . " and also about " Ventilatory treshold 1 and a little about breathink and Aerobic trehsold." ...... Do you remember the recommended books and lectures that I need to read so I can learn it to??? I have a book called oxygen advantage I'm going to read soon that might have info about that, but any other suggestions would be appreciated. Thanks again for your time!
Isn't Fatmax basically a fancy name for aerobic treshold?
Kinda yes. Teoretically is AeT . But maybe you have to lower fat max and you wake up that is a bit higher then AeT . (just a teory of mine)
@@raresale889 I was thinking that just because you use carbs doesn't mean that you are above AeT. Is that not true ?