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Travel to Mont Ventoux: Part 4

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By Ron Berry, PHASE IV Director of Rehabilitation

Part 1: 3 Months to Mont Ventoux

Part 2: 2 Months to Mont Ventoux

Part 3: 3 Weeks to Mont Ventoux

Travel to Mont Ventoux: Part 4

Managing jet lag on long trips

When we travel far away it is such a shame to find ourselves suffering from jet lag. When it comes to adventurous trips, we want to be able to get right into the excitement and action upon arrival, so missing an entire day of one’s trip due to exhaustion can be so annoying. A trip to Europe can benefit from some preparation adjustments to sleep patterns. Not that this is always possible for everybody in our busy lives but whatever we can do to mitigate jet lag can make our adventure that much better.

SLEEP TECHNIQUES TO REDUCE JETLAG

For my recent week long bicycle tour in Provence, France I prepared by going to bed two hours earlier than normal and waking up three hours earlier the few days before my trip. The week before my trip was also the final week of the Tour de France so waking up earlier worked out well for me as I got to watch the bicycle races live while pedaling on my bicycle trainer at low intensity for an hour. This activity served several purposes including keeping my legs fit and capable in my taper week before my bicycle tour, and also getting my body used to being awake at 4am.

Another benefit was that I was tired in the afternoon from waking up early so it was easier for me to take an hour-long nap and get used to falling asleep at European bedtime. A little adjustment to my work schedule really wasn’t that difficult. After my hour long riding session on the trainer I was able to sit at the desk and do a little work. This allowed me to have more time after lunch so I could sleep a full hour, although it took a few minutes to wake up without caffeine. However, those few minutes of being groggy were being traded for less time being groggy once I arrived in France.

On travel day, I made an effort to sleep during French sleep time and also limited my caffeine and alcohol use to when I normally would partake on French time. Throughout the day when I checked the time I looked at the time at my destination which was helping my brain adjust to European time.

AVOIDING ACHES AND PAINS ON A LONG FLIGHT

I avoided sitting while waiting in the airport terminal. I would be doing plenty of sitting in the plane so why sit when I could stand? It’s good to keep the stresses on my body varying.

When I was booking my trip I valued the cost savings of an economy seat. I had to balance my trip costs with having higher quality accommodations and a higher quality tour company once I got to France. However, because I had limited personal space to stretch out, I had to do what I could to stay loose and comfortable and avoid aches and pains that often result from sitting for too long on a 14-hour plane ride.

I made an effort to not sit in any slouched posture as that can easily lead to spinal muscles and discs becoming irritated. I traveled with a small Thermarest inflatable pillow that I used at times behind my lumbar spine to support my curve, and, occasionally, underneath me in the back part of the seat to change the weight bearing pressure on my bottom.

Another choice I made was to have a 90-minute layover on the East coast so I could walk around and also sync up my longest sleep period on French time while flying over the ocean.

EASY STRETCHES TO DO ANYWHERE

Hip flexors

There are several stretches that are easy to do while waiting at the airport or in the aisle of the plane. Muscles that have to be stuck in the same position for a long time are more likely to be achy and unhappy. The hamstrings and hip flexors are two of the most victimized by long bouts of sitting. The hip flexors can be stretched by going down onto one knee in a lunge position then moving the hips forward while keeping the torso upright. This lengthens the front of the hip that you are kneeling on in the opposite position of sitting. Be cautious that the kneecap is not on too hard a surface and that the front foot is far enough in front so that the front knee doesn’t go past the toes. This will protect the patellar tendon.

Hamstrings

To stretch the hamstring of the front leg from this position, move your hips back and straighten your front leg while keeping your torso upright.

Back / Spine

Another simple move to do to keep the stress off the back by being flexed forward from sitting too much is to stand and put your hands on the back of your pelvis and lean your upper spine and shoulders backwards about half of what you can do comfortably. Hold for a second then return to vertical and repeat 5-10 times. Again, the opposite of sitting for the spine and a good way to change the position and length of the lumbar muscles, as well as, change the pressure on our vulnerable lumbar discs.

If the spine feels especially compressed from sitting too long there are ways to counteract that. One is to put your hands on the arm rests of the seat then straighten your elbows while your feet are on the floor so that your buttocks are in the air. From this position let your spine relax and have the compressive pressure be relieved. If you’re too tall or don’t want to put as much stress on your arms, you can put your hands on your lap as close to the hips as possible then lift your chest up and push down on your lap. This can create a similar relief as having your hands on the arm rests.

Knees

If your knees tend to be stiff upon rising from extended sitting, it is wise to avoid sitting with your knees bent more than 90°. This position puts pressure underneath the kneecap and could impact the lymph nodes in the back of the knee from reducing any swelling. Also, intermittently making big circles with your feet keeps the circulation and joints moving in your lower legs.

HYDRATION

To counteract jet lag a very common adage is to drink more water. A hydrated body is critical for so many systems of the body. The inside of the airplane is pressurized so that the atmosphere is similar to being at 4,000 feet. Since this is more altitude than what most of us live at the benefit of hydrating is similar to that of hydrating when we are up the mountains. Also, if you are drinking more water you probably have to pee more so this will force you to get up and move a little more.

COUNTERACTING LEG SWELLING

If we are moving more it is less likely to have swelling occur in the lower legs, a common problem with, long flights. When traveling I always wear my knee high EC3 compression stockings, which clearly reduces the mild swelling around my feet and ankles when flying. These are some of the steps we can take to reduce the effects of a long travel day on our body.

EXERCISE

Another common adage to reduce the effects of jet lag is to get a workout in soon after you arrive to your destination. This brings us back to my recent bicycle trip to Provence with the touring company InGamba. The first afternoon we got together, the mechanic had the bikes we would be using set up to our measurements. The first ride wasn’t overly challenging – 41 km over rolling hills – but it was enough that I had some sense of fatigue. That, followed by a delicious salad of locally farmed Provence fruits and vegetables and salmon, led to me falling asleep quickly, at a normal French bedtime.

The next morning the meeting time was 7:15 am France time (10:15 pm California time). We had a light breakfast of yogurt, croissants, fruit, and coffee. Then we were onto our bikes by 8am. Twenty two hours after I arrived in Europe, we rolled through a beautiful ride of 80km (50 miles) with 1,344 meters (4,400 feet) of climbing, and I felt great. Whether it was my joy of embarking on a great holiday, or riding a top of the line Pinerello bicycle, or all of my efforts to avoid jet lag, I felt no effects of jet lag nor pain from sitting in an economy seat for 14 hours. It was a great feeling to have at the start of an active vacation.

IN SUMMARY:

Begin adjusting sleep and wake times a week before travel to reflect those of the place you are traveling to
Stay mobile much as possible at the airport and on the plane when awake
Practice the appropriate stretching exercises several times throughout travel day to avoid aches, pains and stiff joints
Wear compression stockings, walk around and keep knees bent less that 90 degrees on the plane to avoid leg swelling
Stay hydrated throughout travel, but especially on the plane
Exercise the day you arrive at your destination if early enough

COMING UP…

In the next installment of this column, read about how Phase IV science, and Ron’s 3-Month training plan, helped him in his week of bicycling in Provence and his culminating ascent of the legendary Mt. Ventoux. If you are planning a long trip soon and are concerned about the effects of traveling on a vulnerable body part or want to learn more about strategies to avoid jet lag please contact us at ron@phase-iv.net. If you are interested in learning more about high quality bicycle tours please contact InGamba.pro.

If you are planning a long trip soon and are concerned about the effects of traveling on a vulnerable body part or want to learn more about strategies to avoid jet lag please contact Ron Berry at ron@phase-iv.net. If you are interested in learning more about high quality bicycle tours please contact InGamba.pro.

3 Weeks To Mont Ventoux: Part 3

By Ron Berry P.T., PHASE IV Director of Rehab Services

Part 1: 3 Months to Mont Ventoux

Part 2: 2 Months to Mont Ventoux

Part 3: 3 Weeks to Mont Ventoux

Bicycling has long been a passion of mine. From being a teenager and riding from Santa Monica to Santa Barbara, then back the next day, to today, preparing to go to France for a challenging week of riding in the mountains supported by the high quality tour group, InGamba. It’s been a great three months of stoking my passion for being on two wheels and feeling healthy, strong, and in control of my freedom. Now, as I write this, I’m just three weeks away from my Provence France tour.

I’ve done my homework: initially riding slower and flat, incorporating strength and flexibility exercises into my routine, and progressively accomplishing the up and over of several of the canyon climbs in the Santa Monica Mountains. It’s been satisfying to become more fit and confident and wonderful to know that training intelligently with scientific principles does have its rewards.

The training program that we created at Phase IV three months ago included a five day period of recovery one month before my challenging event. This would be followed by two weeks of more vigorous training, then another week of recovery before my tour in the mountains of Southeast France.

The interesting thing about my recent recovery period is that I spent those five days in Telluride, Colorado, at around 8,800 feet. Altitude training is practiced by many athletes in various forms. The Phase IV interpretation of the science is that altitude training doesn’t necessarily mean hard training at altitude. I did relatively easy rides while at altitude but I still garnered the benefits of altitude training by simply being at 8,800 feet and improving the ability of my body to utilize oxygen. Theoretically, my blood changed. Through a process of erythrocythemia, more red blood cells develop over the time at altitude, up to a point. This means more red blood cells to optimize oxygen to feed my muscles so they can work harder.

Similar to people who sleep in oxygen deprivation tents at lower altitudes then work out hard in their normal environment, the improved oxygen efficiency is allowing for me to have higher intensity workouts in my final build period at lower elevation. Except, as opposed to sleeping in a plastic sealed chamber, I was up in one of the more beautiful places in the world doing my recovery rides with lots of stretching, massage stick use, foam rolling and healthy eating.

The Phase IV staff will be exploring how to utilize altitude training much more with our clients in the coming year and may even be sponsoring some Altitude Training/Recovery camps in the future in Southern California or Colorado.

“Just as important, as pushing through doubt and a little suffering during a workout, is allowing for recovery.”

Obviously, on the path to fitness and making ourselves healthier we have to put in a little effort but recovery is critical. Just as important, as pushing through doubt and a little suffering during a workout, is allowing for recovery. As a physical therapist, I’ve heard too many stories from patients who haven’t appreciated recovery and found themselves asking me for help to fix an injury. It’s not a defeat to put ice on something that’s sore and it’s not wimpy to take 5-7 days of working out 50% less intense. It’s smart.

Ever since Phase IV began, we have personally learned from legendary coaches like Tudor Bompa, one of the fathers of periodization, and Bobby Kersee, coach to dozens of Olympic track and field medals, that we must work hard and put in effort but also honor the time to allow our body to regenerate and become stronger.

Now, I’m three weeks out from my trip and after taking a week off for a little vacation (AKA – recovery period) “I am chomping at the bit” to get a few more good workouts in. This is another benefit of periodization and taking some easy time; I’m actually excited for the next phase.

So, what does the final push for me in this training cycle involve? Not excess volume, but rather staying consistent with getting on the road bike and also going for a few hill climb, time trial-like rides to push my physiology. It will be fun and helpful to build more speed and power, and will be especially interesting for me to see if 5 days at 8,800 feet was enough for the red blood cell adaptation to have an effect.

And, since I am going to France for 6 days to enjoy my peak, I’ll be putting the bicycle on the trainer and watching the Tour de France while doing some of my bike training. Fortunately, three weeks out from my peak, the Phase IV coaching program has me tapering a bit and doing a few intense workouts, like the time trial hill climbs, mixed in with some relatively easier and shorter workouts – perfect for a little indoor training. The Tour de France will actually be on some of the roads that I’ll be riding on, so watching that while pedaling should definitely help further stoke my excitement for my August trip.

This past week the InGamba team contacted me for my measurements so that the team kit that I will be getting will fit me just right: matching jersey, bib shorts, socks and gloves – very cool. The other reason for my measurements is so that the Pinerello Dogma bicycle that they will provide for me to ride during my trip (just like the bikes that Team Sky will be riding in the Tour de France) will fit me similar to my own bicycle. So far, this tour company has really impressed me.

“It’s good to be fit, good to have confidence, and good to know more about how my body works.”

Even if I hadn’t signed up for a multi-day bike tour, having a goal to improve my physiology, then making a plan to achieve that goal, has been very good for me. It’s good to be fit, good to have confidence, and good to know more about how my body works. If you ever find yourself wanting to achieve a physical challenge such as a multi day bike tour, a century ride, a marathon, a triathlon, a big hike, or something unique that you’ve always wanted to achieve and would like the benefit of Phase IV science and our collective experiences to help you achieve your goals, please contact us.

Hormone Response To Exercise: Cortisol

By Shelby Stoner, PHASE IV Exercise Physiologist

Previous articles in the Hormone Series:

Hormone Response To Exercise: Insulin

Hormone Response To Exercise: HGH

Hormone Response To Exercise: Ghrelin

Hormone Response to Exercise: Leptin

ROLES OF CORTISOL IN THE BODY

Cortisol is a steroid hormone that is released into the bloodstream by the adrenal glands and plays an important role in carbohydrate, protein and fat metabolism in the body. More specifically, cortisol stimulates gluconeogenesis, which is the fancy way of referring to the conversion of noncarbohydrate sources (usually in the form of amino acids) into carbohydrate within the liver. It also helps facilitate fat breakdown, allowing fatty acids to enter the bloodstream and be used for fuel. This is important because by freeing up fatty acids for metabolic fuel, our precious glucose stores are spared for feeding the brain.

Another primary role of cortisol is serving as one of the body’s stress hormones, released as part of the fight-or-flight response. An example of this includes shutting down less critical functions like reproduction and immunity to focus on fighting immediate physical threats. These particular functions of cortisol are supposed to be immediate and short lived, just enough to see off any physical challenge. This may have been great back in the day for cavemen fighting for their lives-but less ideal in modern times when stress can be psychological and consistent.

PROS AND CONS OF CORTISOL

Cortisol has a vital physiological role. By raising plasma glucose levels at times of stress, cortisol provides the body with the energy it needs to face bodily attacks from injury, illness or infection. However, too much cortisol for too long can have serious, negative effects. The tissue breakdown, reduced protein synthesis and conversion of protein to glucose can decrease musculature and increase abdominal fat, not an ideal result! In addition, excess cortisol levels decrease the usage of glucose and increases blood levels where in more serious cases can lead to diabetes. With this in mind, it is important to make sure we are actively controlling our circulating cortisol levels for optimal health and well-being.

EXERCISE AND CORTISOL

Exercise is perceived as a form of stress by the body which stimulates the release of cortisol. In general, as your fitness improves, the better your body is at handling and dealing with the physical stress. As a result, less cortisol will be released during exercise and in response to other emotional or psychological stresses.

It’s important to remember that the TIME and INTENSITY of exercise can affect levels of cortisol release. When it comes to exercise, more may not be better.

REDUCING CORTISOL IN THE BODY

Although exercise is considered a stressor and raises cortisol levels in the body, it is possible to enjoy the benefits of exercise without skyrocketing cortisol concentrations and wreaking havoc on our metabolisms. Following these general guidelines can help ensure you’re reaping the benefits of your training without over-doing it:

Incorporate proper recovery into your training regimen. Take regular breaks from intense training and listen to your body. Proper recovery determines strength gains and weight loss, the physical adaptations we all seek. Not to mention, it prevents burnout and fitness plateaus. Make sure you are getting at least one FULL day recovery each week, with active recovery after hard workouts to help promote blood flow to the muscle and eliminate toxins.
Eat right to fuel your body and workouts. Check out this article to learn more about this.

Follow the hard/easy principle. The principle states that one or two days of hard training should be followed by one day of soft or easy training, which allows the body and mind to fully recover and prevent overtraining. The hard / easy principle is a crucial component of all periodized training programs. Periodization is the gradual cycling of specificity, intensity and volume of training in order to achieve peak levels of fitness.

Sleep! It’s our body’s natural way of recovering. All of your hard work towards reaching your goals will be unproductive if you aren’t getting enough sleep. Getting at least 7-8 hours of sleep each night helps control the release of hunger hormones and allows the body to detoxify. This helps curb harmful inflammation in the body that leads to heart disease, stroke, diabetes, and many other health conditions. Make it a habit to get to bed by 10 pm each night, and away from distractions. Replace technology with breathing techniques and other forms of relaxation in order to help reduce stress.

Whether your goals are related to weight loss or improved performance, PHASE IV science has the answers. Call us to schedule a complimentary 30-minute health and fitness consultation at our facility in Santa Monica. 310-582-8212

2 Months To Mont Ventoux: Part 2

By Ron Berry P.T., PHASE IV Director of Rehab Services

Create Confidence.

Self confidence can be very powerful when working towards a goal. Recently, I recall listening to students talk about their final exams. The students who seemed to be prioritizing their school work throughout the school term had more confidence going in to finals week, and no surprise they were the students who came back saying that they did well. This is a similar situation as when one prepares for a challenging athletic event. Do your homework it will make you feel good!

For the past 2 months I have been preparing for a week long bicycle tour in France put on by the bicycle tour company, InGamba. The tour culminates with an ascent of Mt. Ventoux on August 4^th. The week will have 5 days of climbing more than 3600 feet. The final day up Ventoux will have 5200 feet of climbing. This is much more climbing than I’ll have ever done in a week. It was daunting initially but recently I have been developing confidence that I’ll be able to really enjoy the week of riding. It’s a confidence that I feel I’ve earned and it feels good.

What led to this confidence? Good preparation and following a plan based on science has helped me see several signs along the way that I’m getting ready. Last week I entered the build phase of my training in which I’m putting in multiple days of significant climbing. On the second ride of the week with 3200 feet of climbing in 30 miles, one of the signs that buoyed my confidence revealed itself. I was able to climb one of the more challenging climbs in the Santa Monica Mountains, Latigo Canyon, in a time that I hadn’t done in several years. For the past few years I’ve tried to make it to the first summit, the driveway of the big copper dome roof, in the same time as my age. It’s been a very reasonable goal for my level of fitness the past few years. I made it in 42 minutes last week, 8 minutes faster than last year. And, even more important, I felt great the rest of the ride, and that evening, and the next morning. It was a nice bump of confidence going into another week of building climbing strength and endurance, per my Phase IV training plan.

My PHASE IV Training Plan

My Phase IV training plan started with a VO2 Analysis which gave me a heart rate zone to ride in during the earlier phase of my training. Even though I was working towards a goal with many miles and feet of climbing, my initial rides were 18-20 miles and mostly flat and in a relatively low heart rate zone, per my VO2 analysis . This allowed me to train my body to access my fat as my primary fuel source. Trusting that riding slow and flat was a good strategy to achieve my goal of becoming a climber was like doing homework, not especially fun and exciting and at times difficult to trust. I was also doing strength training exercises to improve my core and hamstrings consistently. Doing my homework in the base training phase has allowed me to feel confident now in my build phase. My physiology has been prepared, my legs and spine are stronger and I have grown accustomed to being in the saddle for over 2 hours, so my training plan will progress my rides to be longer and with more climbing. The training plan will also include pre determined short periods of rest and recovery.

It’s the confidence that I’ve developed in my riding and the trust and confidence that I have in my training plan that will allow me to appreciate the recovery days, not always easy to do when you feel the goal is fast approaching.

Confidence is a beautiful thing and definitely helps lead to success, especially when it’s a confidence born of putting in good work that is based on scientific analysis. Like Stephen Curry shooting thousands of jump shots in the offseason allows him to throw up ridiculously far 3 pointers knowing they’re going to go in, I intend to arrive in France feeling confident that I’ll have done what I need to do to have a great week long tour of challenging riding.

For more information on Phase IV training plans, strength training for cyclists, and effective recovery methods please contact Phase IV. For more more information on bike tours put on by InGamba go to ingamba.pro.

3 Months To Mont Ventoux: Part I

By Ron Berry P.T., PHASE IV Director of Rehab Services

Building to a peak is exhilarating, and self motivating – especially when it is the peak of Mont Ventoux. The top of the mountain at 6300 feet is the site of epic Tour De France battles. It is triumphant, the “giant of Provence,” and is the final day of a tour I’ve signed up for in 3 months – a perfect amount of time to prepare with eager anticipation and PHASE IV Science.

The tour…

The tour I’ll be taking is one put on by InGamba, a well regarded bicycle tour company, who puts on many multi day bicycle tours in California and Europe. The Tour of Provence, in the south of France, will span 6 days starting July 29. InGamba will be providing food and lodging, soigneurs (massage therapists), a support van, a Pinerello Dogma Bicycle if I’d like, 2 cycling outfits (aka kits – it’s always cool when the group matches), and expert guides who will accompany us through the rolling hills and mountains of southeastern France.

The well planned out itinerary will build to a final day ascent of Mont Ventoux on a 26-mile ride with 5200 feet gain, a mile up in a span of a marathon. The 6 days will have almost 26,000 feet of climbing and 280 miles. It will be the hardest 6 consecutive days of cycling that I will have ever done.

Recovery, food and wine…

Recovery from day to day will be critical during the week. InGamba providing massages will be helpful. But, when it comes to recovery, nutrition might be the most critical factor, and nutrition in Provence is a centuries old art form. Known for fresh local produce and heartily flavored seafood and poultry, the food is part of the attraction. From the ham and cheese croissants at breakfast to the Ratatouille for dinner I’m sure the cuisine will be incredibly nourishing and delicious. In Provence, the French eat well. One challenge to my daily recovery may be the wine that is so greatly appreciated in this part of the world. This may have to be another aspect of my training in preparation for this trip. InGamba touts that their desire is to combine the world’s best cycling with the most delicious local food and wine. This mission works well with some of the other tour destinations they offer; Tuscany, Portugal, Catalonia, and Napa among others.

However, the main attraction to sign up for a trip like this is not the food but, the riding. This tour has so many great rides, from rolling hills past lavender farms, over cobblestones, down canyon descents, with 5 days having more than 3700 feet of climbing, and the iconic Mont Ventoux on the last day. Having a thoughtful plan to prepare for such an adventure will only make the adventure that much more exhilarating and fun.

How I will build strength and endurance…

Using PHASE IV science I will address various factors of fitness necessary for a multi day cycling challenge. Where I’m starting from, metabolic fitness wise, is being a 4-6 miles per day 4 days per week bicycle commuter with usually a weekend ride on my road bike of 17 to 20 miles. I’ve been doing this for many years and get myself up and over some decent climbs every year, but, not since last summer. Considering my structural integrity, I have occasional minor neck and low back pain. I’ll initially take stock of potential injuries that may derail my progress, and assess where certain muscles may be less than strong or lack flexibility. I will do this by having one of my physical therapist colleagues at PHASE IV do a Structural Exam. A Structural Exam is a service we do at Phase IV in which the physical therapist does a head-to-toe assessment using a variety of examination methods. The information from the exam will direct which exercises I would benefit from emphasizing in the initial phases of my training, which will be more about injury prevention. In the second part of my training the 2-3x/ week workouts will turn into a program more directed at performance improvement ( I really don’t want to be the last guy up the climbs ).

Another aspect of my fitness to develop is my endurance. A critical component of this is what fuel my body uses to power me on the rides. To utilize mostly stored fat as fuel is the most efficient for endurance workouts. Fat is the primary fuel source at light to moderate levels of exertion but at a certain level of exertion stored carbohydrates become the dominant fuel source. However, we only have so much stored carbohydrates and burning carbs (glycogen) leads to more lactic acid in the body. So, to become a “better butter burner” means producing less lactic acid and therefore less post exercise soreness. In addition, there will be less chance of bonking (“delirious fatigue during exercise”) because there are vast reserves of stored fat in all of us.

To help achieve this I will be taking advantage of a VO2 analysis with an exercise physiologist at PHASE IV. The VO2 analysis will give me various heart rate zones that I should emphasize to manipulate my ability to use fat as fuel. This is in effect what we refer to as Base Training. The data will also help guide the exercise physiologist in advising what intensities I should be riding in during the various phases of my 3-month training plan. This data is important in creating a science based training plan.

My first month of training…

For the first month of my 3-month training plan I will be riding mostly in heart rate zones that will develop my ability to have sustained efforts. I will also be motivated to get my trunk and legs strong and balanced, and my whole body flexible, with certain points of emphasis, based on the Structural Exam. I may also try to learn a few French phrases, although I have a feeling the InGamba guides will takes care of me quite well if I start making a linguistic fool of myself. Oh, and at some point I better assess the impact of French wine on my next day’s riding.

Allez! Allez!

Gauging Workout Intensity: How Hard Should You Go?

By Shelby Stoner, PHASE IV Exercise Physiologist

How many times have you hit the track, gone to spin class, or hopped on a treadmill to do your routine workout, and by the 5^th minute your heart is beating out of your chest, you’re hyperventilating, or dripping in sweat? Too often we go out too eager, too hard, or too fast and burnout too soon. And the problem isn’t just the pace, your legs or your lungs- it’s your heart rate. What many people don’t realize is that your heart rate is actually a measure of your exercise intensity, i.e. the harder the workout is, the higher your heart rate will go. And as most of us know, what goes up must come down. The key to understanding your exercise heart rate / heart rate zones is to understand what system you’re working- the aerobic system, anaerobic system, or your lactate threshold.

This is why we implement VO2 testing at Phase IV, in order to determine the fat-burning zones and heart rates where your body is efficient in using fat for fuel as compared to carbohydrates. If you’re working with a heart rate monitor, it’s easy to see exactly what zone you’re working in throughout the workout. However, if you don’t have a heart rate monitor or assigned zones (yet!), there are other physical markers to assess exercise intensity such as the “talk test.”

For example, if you are able to speak in full sentences while exercising, you are most likely performing aerobic (with oxygen) work, and can also be considered as fat burning exercise. The purpose of working in the aerobic zone is to accustom your body to favor burning fats over carbohydrates and spare muscle glycogen. In addition, the benefits of burning fat include that it is a much more efficient fuel providing more energy than carbohydrates per gram, it is abundantly available, and it does not produce lactic acid. Most of your training should be in this aerobic zone.

If you can only get out a few words at a time, you’re most likely at your lactate threshold. The purpose of training at your threshold is to train your body to metabolize lactate, and allow you to work harder yet maintain lower lactic acid levels. Training within this zone will elevate your lactate levels slightly, and helps improve your lactate tolerance. As your body adapts you will start to produce less lactate because it will be using more fats than before, and your body will be more efficient at removing accumulated lactic acid. The benefit of this zone is that you will be able to work for longer periods. Over time, you will be training your body to move faster without a large buildup of lactic acid.

Finally, if you can barely get out one or two words, you’ve probably found yourself in the anaerobic or submaximal zone. Training at submaximal levels can be used as part of interval training, which focuses on improving power output and anaerobic endurance when a lot of energy is needed quickly, but will not last long.

The benefit from using tools such as heart rate training or utilizing the “talk test” during exercise is to measure exactly which of these zones you are working in. Your body can become very efficient at burning fat for energy so it can last a long time. Over time, and with the right type of training, the pace at which you can do this will improve, i.e. running faster at the same heart rate. However, if you consistently push yourself into zones like the lactate threshold and anaerobic zones, you won’t train the fat burning system of your body. By consistently training at high heart rates, your body will become tired and fatigued, which will actually cause your heart rate to be higher while at slower paces. Eventually, exercising at a heart rate that’s too high for the purpose of your training will lead to a plateau, burnout, or injury.

So you’re out for a long run or cycle, and you notice your heart rate rising (without coming back down), your breathing becomes heavier, and possibly feel dizzy, what do you do now? It’s imperative in situations like these that you not only listen to your heart rate, but other physical markers such as your breathing or focus. Although you may want to be competitive while training with friends or beating someone’s time on Strava, it’s important to remember that workouts are not meant to be won or lost. So if you find yourself in a situation where you feel yourself pushing too hard, take a moment to slow down for a minute or two, walk for a bit, or stop altogether and take a few moments to gather your composure and breath. While it may seem counterintuitive, working harder isn’t always better.

While using the “talk test” is a great tool to see if you’re training in the appropriate zones, the numbers used from VO2 testing don’t lie. Scientific VO2 testing allows us to get an inside look at your exercise metabolism, i.e. how well your body uses fat for fuel while measuring your current fitness level and aerobic capacity. From the results of the testing, we line out specific heart rate training zones that are tailored to you and your own physiology, making each workout more effective and efficient.

Looking for personalized exercise and training guidance?

At PHASE IV we create customized daily training plans that are designed to boost performance and optimize your metabolism. Call us to schedule a complimentary 30-minute consultation at our facility in Santa Monica. 310-582-8212

8 Reasons You’re Not Losing Weight

By Tina Paymaster, PHASE IV Functional Nutrition & Health Specialist

The journey to losing weight – easy for some and a frustrating enigma to many others. If eating “right” and exercising were the magical solution to dropping pounds, the weight loss industry wouldn’t be the billion dollar giant it is.

Yet so many people are still approaching weight loss with outdated thinking.

If you feel like you’re doing everything right and still not losing weight, check out the 8 reasons why you may not be losing weight and get your metabolism back on track.

1. You’re not eating enough

Seems pretty simple – eat less calories and you should lose weight. However, if you eat too little, you can actually end up gaining weight! Every person has a TDEE or Total Daily Energy Expenditure, which measures how many calories your body burns on a daily basis. Your RMR, or Resting Metabolic Rate, defines how many calories you need to eat just to sustain your metabolism. Many people walk into our facility after years of calorie restriction and yo-yo dieting wondering why they can’t lose weight. When calorie consumption goes too low, the body turns down calorie burning to match it and maintain balance. This is how the body avoids unwanted weight loss and starvation. However, for many, the consequence (typically a result of yo-yo dieting and over training) is a slower metabolism and potential muscle loss as well. Severe calorie restriction and also cause hunger cravings to increase leading to binge eating and overeating. Some studies show that it can take 8-12 weeks or even more to just stabilize your metabolism again after prolonged dieting and under eating. If you feel like you’ve been eating less but not losing weight, it would be a good idea to have a Resting Metabolic Rate Test done to see how fast or slow your metabolism is and how much you need to eat to support it and still drop those pounds.

2. You’re eating the same every day

If you’re eating the same way on your cardio, weight training and rest days, this could be why you’re holding onto weight. Your body requires more calories to support more intense activities and proper recovery. Otherwise, just like mentioned above, it will hold onto fat and even break down muscle for the energy it needs. On days you go for long runs or rides you will need more overall calories. High intensity exercise will require more carbohydrates and weight training days will require more protein. Our personalized nutrition programs take into account your daily activities and give you guidance as to how to eat to support them for the best results.

3. You’re overtraining

You’re hitting two back to back soul cycle classes a day, then hiking 7 miles on the weekend, getting in one HIIT class and doing heavy weight lifting three times a week. Sounds like dedication, but there is such a thing as too much exercise. Your body uses two types of fuel: carbohydrates and fat. When you’re doing high intensity exercise, typically your body is only tapping into carbs for fuel, leaving fat to stay stored right where you left it. The solution here is training your body to use fat as its preferred source of fuel through Periodization Training.

In addition, overtraining and not taking enough recovery days will lead to higher cortisol levels, which can eventually leading to adrenal fatigue, high blood glucose levels, hormone imbalances, muscle loss, weight loss resistance and even weight gain. This is why at PHASE IV, all of our personalized metabolic and strength periodization training plans emphasize daily, weekly and monthly recovery. “Basically, the Periodization model builds the athlete up to optimal performance with a stair-step series of methodical, progressive challenges and recoveries that strength your body and keep brain and brawn fresh.” It is “a model of human adaptation that provides predictable outcomes when exercise is done in a scientifically rational sequence.” (Healthy Running Step by Step by Robert Forster P.T. and Roy M. Wallack)

4. You’re doing the same thing over and over again

It’s been six months since you started your new workout routine and while you saw great results in the first two months, the scale the past few months hasn’t budged. Did you know that every 6-8 weeks your body adapts to the activity you are doing? The human body reacts to the stress of exercise by increasing hormones such as testosterone, growth hormone and insulin. This helps the body adapt to stress and become stronger. However, after about 8 weeks, the stress response fades because the body becomes fully adapted to that one type of exercise. Continuing the same types of exercise can not only result in “hitting a plateau” because of stale workouts, but also in overtraining and injury. Periodization training keeps your hormonal system peaked throughout the year which will help you optimize your metabolism, become a “better butter burner”, maintain peak energy levels and improve overall performance.

5. You’re not sleeping

Sleep is essential to weight loss. At night, our cortisol levels are supposed to decrease, allowing us to settle into a good night’s rest. However, being constantly stimulated throughout the day and staying up late disrupts this natural biological process. As discussed earlier, when cortisol levels increase, blood glucose levels increase. Overtime, this can lead to insulin resistance, Type II Diabetes, increased fat storage, increased hunger and weight gain. Make sure to prioritize sleep getting at least 7-8 a night and also incorporating daily stress reduction practices such as meditation, breath work, spending time in nature and yoga, to support more balance cortisol levels

6. You’re not drinking enough water

Thirst can often disguise itself as hunger. Therefore, not drinking enough water throughout the day can make you reach for food more often, even though what your body really needs is more H2O. In addition, when your body isn’t supplied with enough water, the filtration rate of the kidneys decreases, causing an increase in water levels in the body, which can tip those numbers on the scale as well. Aside from balancing water levels in the body, the kidneys also help to flush out toxins and it needs adequate water supplies to do this. Water also promotes regular bowel movements, another way the body removes toxins. Increased toxic load in the body can lead to digestive issues, immune suppression and weight gain. Some studies have also shown that drinking water increases Total Daily Energy Expenditure by 24-30% within 10 minutes of drinking water and the effects can last up to 60 minutes.

7. You’re eating too much too late

After 6pm your digestion begins to slow down as the body prepares for relaxation and sleep. However, many people are still eating the bulk of their calories at dinner time and late into the night. Stressful schedules and impaired digestion can often cause irregular eating habits throughout the day and strong hunger later in the evening because the body is screaming for food. However, when digestion is weak, your body can’t absorb nutrients or eliminate toxins and waste as efficiently. This can lead to digestive issues, reduced immune function and inflammation in the body. In addition, many people are less active in the evening and therefore are not burning off the calories they are consuming which can lead to weight gain. It’s best to eat the bulk of your calories earlier in the day, making lunch the main meal of the day, when digestion is the strongest.

8. You’re still drinking your calories

Aside from sugar-laden sodas, iced teas and coffee drinks which are obvious weight gain culprits, the focus here is on alcohol – whether it’s a margarita or straight vodka on the rocks, regular alcohol consumption can be the one thing standing in your way from losing those unwanted pounds. The fact is, your body can’t store alcohol, so it needs to metabolize it immediately. When your body is doing that, it puts metabolizing fat on the back burner. So if you’re eating a clean diet, getting your ZZZ’s but still throwing back a few drinks a night, you may want to give your body a break from the booze for a bit and allow your metabolism to focus on the fat.

At PHASE IV we do a variety of metabolic testing and create personalized science-based nutrition and training programs that will help you lose weight in a safe and sustainable way.

Contact us today to schedule a complimentary 30-minute consultation with one of our staff members.

PERIODIZATION: THE SOLUTION FOR OPTIMAL PERFORMANCE

PHASE IV Science Based Coaching

An Excerpt from Healthy Running Step by Step by Robert Forster PT & Roy Wallack

If you just want to stay active and don’t care about getting faster or losing large chunks of time to nagging injuries, keep doing your regular workouts But if you want to improve, get fitter, stop getting injured, and maybe score a personal record at a race, your run-of-the-mill haphazard training won’t cut it. To kick your running up several notches, you have to train in a way that is good for your body, building it up and speeding it up while limiting the potential for injuries.

To do that, you need a strategy that is almost bipolar, in that it combines increasingly hard efforts with rest days and rest weeks. Over the weeks and months, this hard-easy schedule is the paradigm that gives your body time to heal, recover, and build bigger, stronger, faster muscles and connective tissue.

Sequence is the key. The science shows that you have to properly sequence your training to develop one aspect of fitness at a time and then use that as a foundation to build the next. In fact, to be your fittest by the time the starting gun goes off, you must be incredibly patient. You will spend a long time building a broad base of aerobic infrastructure and musculoskeletal resiliency before adding on layers of higher-intensity work such as hill training and intervals as you approach race day. This strategy is virtually foolproof, used by the world’s best athletes in every sport, and it’ll work for you if you have the discipline to follow it.

It’s called Periodization.

Basically, the Periodization model builds the athlete up to optimal performance with a stair-step series of methodical, progressive challenges and recoveries that strengthen your body and keep brain and brawn fresh. It starts with a goal (such as a marathon or 10k) and plans a workout schedule leading up to it, breaking up your training time for your targeted event into five training cycles or phases, each with a specific fitness goal in mind.

To learn how you can incorporate Periodization science in your training, contact us for a complimentary consult with a member of our Exercise Physiology staff. 310-582-8212 or email info@phase-iv.net.

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