Tag Archives: periodization training

3 Months To Mont Ventoux: Part I

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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

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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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