Update on metabolic testing!

In December I had mentioned I got a lactate test and VO2 max tested. It was quite delayed with the holidays but I finally got my official results a couple weeks ago. My VO2 was higher than I initially thought which was pretty cool. They estimated it at 64 but it was actually 67. Still way above average for my age, but really nothing out of the ordinary. To put it in perspective one of the most decorated Nordic skiers ever from Norway, Bjorn Daehlie clocked a 94 I believe! This is also one of the highest ever recorded! 

From the lactate testing I learned I’m operating in the aerobic zone up until 152 beats per minute. This is defined as my aerobic threshold or lactate threshold 1 (LT1). So theoretically if I’m under that and just keep feeding myself I should be able to go on forever. Obviously other factors come in to play but I was really happy with this. Mainly because it gave me confidence that I’m ok if I’m below that, and now I know at that effort level I’m not going too hard. 

Lactate Threshold 2 (LT2), or my anaerobic threshold, was found to be at 171 I believe. So beyond this number I’m running on borrowed time! This point is where my body is producing too much lactate that I can no longer process it and my muscles begin to refuse to work. 

Very simple biology from high school, lactates (lactic acid) are a by product of exercise. You actually use them as fuel up until your body is too overloaded with them. Between LT1 and LT2 is a sweet spot where you are creating more and more lactates up until it’s too much. You’re able to process them though and use them for fuel alongside the sugars from the lower intensity. 

Knowing these heart rates I can fine tune my training and as mentioned it’s really given me confidence pertaining to effort levels. So, I’m doing much more faster sessions now which yes are difficult but really fun! The fun part is the adaptations to these workouts come fairly quickly, however you still need to be doing at least 80% of  training below that LT1. This is the aerobic base training that supports the harder work. A great analogy is the base aerobic training is a  vacuum cleaner that sucks up all the lactate. A bigger vacuum can utilize more lactate. 

Another metric they tested was power. I’m all slow twitch muscle. Never been powerful. They performed two tests, a  vertical jump test, and a static isometric deadlift. Both were on force plates and measured the total production of force I could produce. I was below average on both! And below average compared to average people, not athletes! No surprise really. I do strength work but it’s never max weights, it’s for muscular endurance. I rarely do all out speed work, or speed work in general. So I’m not going to produce power if I don’t train it! Time to wake up what fast twitch muscles I have! 

This was another motivator. I’ve begun weekly all out hill sprints again. I’m also frantically looking for a squat bar, weights, and squat stands as this is one extremely good way to build power. Heavy squats. These could actually be the unicorn exercise I’ve been missing. Supposedly many runners see significant improvements from these, I sure sound like a candidate! Weights are surprisingly expensive but I’m looking for used ones which are everywhere and sometimes dirt cheap. I’ve yet to get any mainly because I’ve got to get the timing belt changed on my car, and after that expense I’ll see what’s left and get squatting! Really excited for this! 

Post Arc Thoughts

Well here’s pretty much a cut and paste from my phone. Post race thoughts from the Arc of Attrition. These lists are great for improving things in the future. I’ll refer back to these for most races to fine tune things. The reality is you really don’t need much. The races require a lot, you use very little of it. I’m not one to buy things just because they are new, I’ll use something until it’s broke or if it isn’t working. In training I’m tolerant of things like less breathable jackets but during a race it can make difference. You’re already uncomfortable so minor things like chafing (of which I had none!), a wet or jacket hat that keeps you chilled, can make it less comfortable and can be avoided in the future. 

Looking back at physical issues and nutrition are most important. The reason for my DNF will need to be resolved, more strength training? More descent training? Probably. I’ll have a deeper look at my training.

Shoes: 

Blisters on left foot, pinky, callous/bunion 

Maceration from wet conditions at St. Ives (expected) 

Swapping footbeds was good idea, probably helped maceration and cheaper than two pairs of shoes. HOKA Mafate Speed otherwise great Probably should’ve broke the shoes in rather than wear a brand new pair! 😂 Most likely the reason for the blisters. 

Headlamp: 

1st battery lasted only 4 hours, second only 6-7. These should be at least 8 hours each. My Petzl is nearly 12 years old!  Time for a new headlamp!?

Hands:

Shell mitts were actually great for keeping hands warm without liner, need to experiment with this. Also nice to have waterproof palm for wet gates, rocks, etc. Liner gloves get wet they are worthless. Didn’t have a chance to use chemical heat warmers.

Clothing:

Need to look into long sleeve shirts, that being said Patagonia t-shirt and long sleeve combo did work well. Rain jacket excellent. Arcteryx orange wind jacket seems to always wet out, not breathable enough. Always worried wearing a waterproof would be too hot but for some reason, ideal conditions or maybe the long sleeve, this worked excellent. 

Race Vest:

New Salomon race vest was good but disorganized, lots of little kit to deal with (simplify), flasks hard to get in when full, maybe medium size is better? 

Compressport belt was excellent for nutrition and empty gel packages Phone was cumbersome and a worry. Should I carry a small power bank? Depends on race possibly. 

Need to research headphone options, may be worth trying in ear again for complete immersion in music. This really helps with mental focus on the treadmill. In ear headphones seem to bounce and give residual noise which sucks though. Expensive experiment finding one that works.

Purple Vaga hat was too hot, in the past the black one held too much sweat and water I got cold. These hats fit well but maybe there’s a better fabric out there, breathable and more weather resistant. Maybe go back to Patagonia duckbill.

Ended up wearing buff for headlamp forehead protection and then kept it on, no complaints but could be too hot. Buffs are dorky but it worked! 

Poles? I joked about them but could they have helped descend in the really technical bits? 

Deep heat, foam roller with crew for possible injury issues? 

The run/training: 

I was strong in the climbs 

Still hesitant in the technical stuff, especially descending 

Descending trashed legs, maybe cause of injury? I don’t train descending ******* Need to strengthen hip flexors, this seems to be a common theme on your right. 

Pace seemed about right, heart rate could’ve been higher though. Could I have ran faster at the beginning? 

 Food: 

SIS Betafuel gels 100%!!! Precision Hydration 90g gels alright but cumbersome, Precision Hydration caffeine gels taste metallic but worked well! Nut bars were kind of nice to have for salt and solid food. Need a salty solid fuel option, crew with salty broth could be a great option Craved salt later on, electrolytes? 80g carbs per hour felt about right but probably could and should do more. May actually have been more like 90g per hour withTailwind drink mix.

Tailwind drink mix was good but a faff to deal with during the race, I never used it at aid stations as planned. 

 

Apple juice always good too, had this with my crew. 

 Aid stations: 

Didn’t care for for aid station options, next time if possible just stick with gels. Beef stew was good at St. Ives. Crisps were a pain to eat. Coke was ok. Seemed to be happy with water, gels, maybe tailwind but it was difficult to deal with while running. 

 Porthleven (mile 25) didn’t need to go in with crew outside. Make sure you have plenty of gels here!!!!! You ran out!!!!