i did a lactate/spiroergometry test today, but the lady had no clue how to interpret my fat metabolism data, because of the “wavy form” and the start/stops.
The Test started at 100w, every 3min +30 Watt. I am a short guy with only 64 kg /141 lbs.
i did 5500km in 2022. i trained much in the 130-150w area
my goal is a race in the alps over 10h long.
can you help me decoding my fat metabolism and can you tell me what to train in the next 10 weeks before race?
Thank you and sorry for my bad language
greetings from germany
I wouldn’t worry to much about the wavy fat metabolism curve.
For such a long ride I would focus on riding as much as possible in zone 2 and about. You don’t have to train for 10h to be able to ride for 10h but if you could manage a couple of 5-6h rides in addition to the 2-3h rides that should make up the bulk of your training you will be good. I also recommend that you fit in 2 or 3 harder workouts a week, threshold and/or Vo2max. Basically a polarized approach. If you are on Trainerroad there are a couple of options. You could try the experimental polarized plans or a low volume Sweet Spot with additional z2. You could also consider a traditional base plan. Either would probably work in this case. Don’t forget to fuel your training accordingly and make sure you sleep well.
Thank you! I was worried about not getting energy from fat and have to use carbs als the only energy source. My maximum fat burning rate is 18g/h, which is als low als 150kcal/h. But maybe this rate is that low because i didnt train much in the last 4 weeks because of flue (not covid) and on the other hand i was really excited and maybe this effected the fad oxidation?
My advice is not to overthink this. I’d even say that exploring the weeds of your fat metabolism is too much data that won’t help you.
Truly, just get some consistent riding in, a mix of 2-5hr rides, between now and your event. You’ll be totally fine.
Your fat-burning abilities are highly dependant on the amount of mitochondria in your muscle cells. It is likely that the amount was reduced during those 4 weeks. Once you start training they will be regenerated. This is why consistent training is so important.
Like others said, I don’t think tests like this tell you a ton of info that is super important for riders that aren’t pros and looking to gain small percentages. Also, lots of things change physiologically after 4 weeks of being sick that it wouldn’t be representative anyway. It’d be like doing a car track day with a compact spare on.
I would just do lots of Z2. Regular 2-3 hour rides with a long 5-7 hour ride every week or 2 as your time allows. Then once or twice a week do a threshold or VO2 workout. Also, make sure you have easy enough gearing so you aren’t grinding up these mountains for 10 hours
Good advice. Whilst tempting, I wouldn’t overthink it.