297: Nerd Lab: Dr. Véronique Billat - A Pioneer in Interval Training Research
Dec 14, 2023
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Dr. Véronique Billat, a pioneer in interval training research, discusses various topics including different types of intervals for training, the importance of active recovery, individualizing interval training prescriptions, the role of lactate in supercompensation, physiological differences between men and women, and the hydrodynamics and power requirements in swimming.
Short intervals at critical power are more effective in increasing time spent at VO2 max compared to continuous work at critical power.
The individualized approach of customizing the workload to around 50% of the time limit at velocity at VO2 max allows for a sustainable training method with shorter intervals.
Lactate threshold varies among individuals and can be influenced by factors such as muscle fiber type and training status, challenging conventional understanding and highlighting the need for further research in young athletes.
Deep dives
Focus on Short Intervals
One of the main ideas discussed in the podcast episode is the effectiveness of short intervals, such as 15-15s or 30-30s, in training. These short intervals allow athletes to spend more time at or close to their VO2 max, while avoiding excessive lactate accumulation. The research suggests that shorter intervals are more taxing on the aerobic system and can lead to improvements in performance. Additionally, these shorter intervals prevent glycogen depletion and promote higher fat burning. The active recovery periods between intervals also play a crucial role in maintaining high oxygen consumption levels.
Longer Intervals and Velocity at VO2 Max
The podcast also highlights the discussion on longer intervals and their relationship with velocity at VO2 max. Longer intervals, lasting around 4-6 minutes, deplete glycogen in type 2 muscle fibers and result in high lactate accumulation. On the other hand, VO2 max can take some time to reach during longer intervals, limiting the amount of time spent at this high intensity. However, customizing the workload to around 50% of the time limit at velocity at VO2 max allows for a more individualized and sustainable approach. With shorter intervals, athletes can achieve VO2 max more consistently and without excessive anaerobic contributions.
Understanding Lactate Threshold
The importance of lactate threshold, or the point at which lactate accumulation increases in the blood, is another key point discussed in the podcast episode. Lactate threshold is seen as a significant factor in predicting performance, accounting for about 92% of the variance. The episode highlights the outdated concept of lactate threshold being solely based on lactate levels of 4 millimoles per liter. Instead, it is now understood that lactate threshold varies among individuals and can be influenced by factors such as muscle fiber type and training status. It's also interesting to note that pre-pubescent children produce significantly less lactate than adults, challenging the traditional belief that they are more anaerobic in nature. This highlights the need for further research and understanding of physiological differences in young athletes.
Interval Training: Shorter Intervals at Critical Power
Short intervals at critical power (VO2 max) are more effective in increasing time spent at VO2 max compared to continuous work at critical power. Elite athletes show a flattening of heart rate during intervals at critical power, indicating more efficient training.
Long-term Effects: Adaptations and Training Methods
The adaptations to interval training depend on the individual and their training goals. A study showed that long intervals and continuous running led to higher VO2 max improvements compared to short interval training. However, short intervals may have other positive effects, such as lower lactate accumulation and reduced stress on the body, making them potentially useful in certain situations.
In the early days of interval training research, it was hard not to come across the name of Dr. Véronique Billat who shaped much of our current understanding of interval training.
