Critical Power and VO2 kinetics with Mark Burnley, PhD | EP#257
Oct 26, 2020
auto_awesome
Dr. Mark Burnley explains VO2 kinetics and Critical Power, discussing warm-ups, CP assessment, and fatigue management. Topics include muscle fiber training, fatigue resistance, optimal pacing, and critical power testing. The episode highlights the importance of multiple tests for accurate CP measurement and analyzes fatigue development in different exercise domains.
Understanding VO2 kinetics is crucial for optimizing performance and managing fatigue during exercise.
Effective warm-up exercises can enhance performance by preparing the body for intense activity and improving power output.
Balancing training around critical power levels is essential for improving endurance, stamina, and energy efficiency in triathlon.
Deep dives
Importance of Oxygen Uptake Kinetics in Performance
Oxygen uptake kinetics play a crucial role in performance, determining the pace at which oxygen uptake responds during exercise, impacting energy utilization and fatigue. The fast and slow components of oxygen uptake influence how efficiently the body converts energy for sustained activity, with rapid oxygen uptake critical for achieving optimal performance.
Maximizing Warm-Ups for Enhanced Performance
Effective warm-ups, such as priming exercises, can significantly enhance performance by preparing the body for intense activity. Prior heavy exercise, like sprinting before a race, can improve time to exhaustion and power output, optimizing performance by reducing reliance on anaerobic energy sources and enhancing aerobic response.
Understanding Critical Power for Endurance Training
Critical power is a key parameter defining exercise intensity spectrum, indicating the highest sustainable power output and threshold before fatigue sets in. Training above critical power improves endurance and stamina, while training just below aids in threshold training to enhance performance and increase energy efficiency.
Balancing Training Intensity with Threshold Adaptations
Balancing training intensity around critical power involves staying within the optimal power band to stimulate threshold adaptations and build endurance. Proper pacing strategies at or near critical power help maintain a steady state, achieve long-term performance gains, and effectively utilize energy stores for sustained effort.
Research on Fatigue Mechanisms in Exercise Testing
The podcast discusses research on determining critical power and fatigue mechanisms in exercise testing. The speaker conducted tests using isometric contractions to measure muscle activity accurately and understand the fatigue process. By studying isokinetic dynamometer tests and muscle activity through MRIs, they aimed to delve into the fatigue mechanisms at varying exercise intensities.
Recommended Testing Methods and Interventions for Athletes
The discussion covers testing recommendations for athletes to determine parameters like critical power and W prime. Practical testing advice includes single self-paced 30-minute time trials, repeated times to exhaustion tests, and the accuracy of the three-minute all-out test if executed properly. The podcast also touches on interventions like caffeine consumption to enhance endurance performance and prevent central fatigue.
Mark Burnley, PhD, is an exercise physiologist at the University of Kent. Mark's main research interests include oxygen uptake (VO2) kinetics, where an important application is how to optimally use warm-ups, as well as Critical Power, which forms the transition point (or transition area) between the heavy and severe exercise domains. Because of the non-steady-state nature of exercising above CP, it has significant importance in a large number of training and racing applications.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-VO2 kinetics - what does it mean?
-The fast and slow components oxygen uptake
-Heavy priming exercise and its effects on VO2 kinetics (or the importance of a good, specific warm-up)
-Critical Power (CP) - what is it and how does it compare to other "threshold concepts"
-How to assess CP and use it in training
-How fatigue develops differently in the different exercise intensity domains (moderate, heavy, severe) and interventions to minimise fatigue
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
