Metabolism 101 Video Series #2 Making Energy Overview

🔆Your body is pretty cool on this part. It has a lot of ways of accomplishing the same tasks, a hierarchy of activities and roles and ways to compensate like none other. I think our kind of primitive way of doing medicine, my opinion please, as insurance has driven a dumbie-ing down of things so to speak. The Indian wise woman knew a lot more. Functional nutritionists like myself and functional medical docs are going in the direction of the wise woman, with cool tests to back it up.

The intention of this lecture is to help you understand a bit more about: ✅HOW the body TRANSFERS ENERGY, ✅what that even means, and ✅how that applies to what you are doing. The hope is that you realize that things are bigger and more complex than what we are defaulting too.

Then you will realize that this diet or that diet, while it might have good intentions ... we need to take a step back to see HOW and WHY and apply those principles to the INDIVIDUAL so a person can find their JAM, it be a lifestyle change. And they are smarter to support the BIG EPIC goals and activities, in a healthy and safe way.

ENERGY CAN NOT BE CREATED OR DESTROYED

Smarites many years ago came up with these principles. Newton and his laws. The laws of Thermodynamics. This principle is very important to understand. In life. We think we are invincible and and that we can just keep going forever. If we were to think about yourself as a car, with a battery, alternator, oil, gas and what not, we would be so much better off in understanding that we just can't go 90 miles an hour all day long and something bad not happen. We know this about the car. How in the world do we lose sight of this with our own body.

The science behind this is, for nutrition, is simple. The nutrients in food, they are put together with chemical bonds. Like two or three ingredients that "combine" to form say glucose. When the body uses ENZYMES to "break" the "bonds", energy is "released".

First.

ATP: body's "energy currency". Just about every CELL in the body needs ATP to do it's J O B

  • ATP is required to move skeletal muscle
  • ATP is required to contract our digestive muscles
  • ATP is required to produce enzymes
  • ATP is required to carry molecules across cell membranes
  • ATP is required to process what you see
  • ATP is required to think thoughts
  • the list goes on and on and on

ATP is made from nutrients in the body obtained from metabolism, or what we eat and digest/absorb/...

To keep it simple, just think about it like this. Your body is super cool in that on the fly it can use the nutrients in the blood to combine and break in order to make ATP. Then the body will "pull" nutrients for the liver and the muscles in order to do this J O B. Again to keep things simple, in relation to working out and ENDURANCE training, we get these nutrients for two places.

💥Triglycerides💥 & 💥Glycogen💥

These are the "storage" form of FATTY ACIDS (fat) and CARBOHYDRATES. These two are stored in both the liver and the muscles. So two important things to say here.

  • ❤️Be mindful to not villianize Triglycerides. They aren't from the devil. They are needed in the body. In the correct amount.
  • ❤️ While the body CAN use protein for "fuel" to make ATP, it is not really designed to do that. It is a BACKUP method. Please think about that for a moment. And don't take this to think that protein isn't important in the body. It is not the designed means for making ATP, but it is required to provide the building blocks to help the body make ATP from triglycerides and glycogen.

BEANS WITH OUR AVOCADO / GUACAMOLE

  • 💥Simple sugars (glucose) from the BEANS (complex carbs)
  • 💥From the beans: fiber for the GI track to feed gut bacteria to convert short-chain fatty acids
  • 💥Beans Protein: amino acids
  • 💥Avocados fat into fatty acids
  • 💥Glucose goes to our liver, stored as glycogen
  • 💥Short-chain fatty acids that the gut bacteria makes from the fiber, usually used as energy within the colon/intestinal epithelial cells
  • 💥Avocado's longer-chain fatty acids go to the liver to be converted into triglycerides
  • 💥Amino acids from this meal go into the body's amino acid pool, which provides the body with material for new proteins, but can be used as fuel as well.

MAKE AND REPLENISH ATP IN MANY WAYS DEPENDING ON:

  • How QUICKLY we need energy
  • How FAST the reactions are happening
  • What nutrients are AVAILABLE (c / f / p)
  • If there is ENOUGH O2 to contribute to the reaction

3 Main Ways the Body Produces ATP

  • 💥ATP-PCr (super fast)
  • 💥Glycolytic Pathway
  • 💥Oxidative Phosphorylative Pathway

ATP-PCr is a super fast system that can only support a couple of sections of activity. This system recovers fairly fast. But it does take some rest. Think of this like when you are doing sprint intervals.

Glycolytic Pathway is a very quick system as well, providing ATP for just a bit longer, like 10-15 seconds. This system makes ATP much slower than the ATP-PCr though they both last about the same. This is a much more complex system, with many more enzymatic processes involved. It produces a lot of hydrogen as a by product which can be harmful. Think of them as very unstable and can be like Wreck it Ralph. Hydrogen gets gets "buffered" with the ending result a lactic acid.

Lactic acid is designed to buffer the hydrogen ions (harmful dudes) and carry them out of the cells where they don't reek havoc. This is what allows us to continue to exercise.

Oxidative Phosphorylative Pathway uses two processes, the krebs cycle and the electron transport chain. This process is designed to run a lot slower. So when the requirement for energy (aka ATP) is lower/slower, instead of using "energy components" to make lactic acid, it shuttles those "components" into the krebs cycle. And this is where we start thinking about carbs, fats and proteins can be used to provide "components" into the krebs cycle to support this "engine" of making ATP. When things are rolling smoothly, the hydrogen ions made during this process do different things than make lactic acid and get moved to the electron transport chain where they will make MORE ATP. A LOT MORE!!!! This is why that gray zone training, where you aren't completely in this way of producing energy can be hard on the body.

Heart rate training aligns directly with these three ways of producing ATP / ENERGY. If you follow a good heart rate training program that stimulates and helps the body improve and become more efficient with these. AND YOU UNDERSTAND it better, you become a smarter and stronger athlete and racer. In this way you can do well with training, racing and what sideways stuff happens. Like it's HOT. Or mother nature decides to throw 25+ MPH winds your way and you have to work hard, but your race is x long so you know you can do y.

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Mind Body Transformation Program

❓❓❓Are you batting yourself and making the same freaking resolutions every year? Fighting to get to race weight but nothing seems to work? Struggling to stay on track even with big goals ahead of you?

If so then it is time to clear the path and find the way to your badass self! 💥🌟❤️

Join us for either a 3 or 6 month program designed to set you up for success in 2020.

NO waiting for January, we are starting NOW.
SIGN UP TO GET THE DEETS
https://mailchi.mp/611d3964967c/mbt2019

Lace up those boots and get ready to rock because in the MBT Program you will:
✅ Reset your mindset to align with your goals, get outta your own way!
✅ Develop your mental grit
✅Kick your bad habits to the curb
✅Drop the freaking weight
✅Get strong AF in your mind and body
✅All so that you will be ready to hit the ground running in 2020.

What you get (3 month/6 month):
-Guidance and support from two kick butt wellness warriors (Valued at $600/$1200)
-Access to a private closed Facebook group for support and -accountability (and fun!)
-Access to guest speakers where we will discuss the real real - forgiveness, mental health, why women are freaking superheroes, disordered eating and so much more. (Priceless!)
-A full scripted workbook to guide you through your mental reset (valued at $75)
-Body work (yoga /strength) and nutritional support (recipes, food guides and healthy eating resources) to help support your Transformation (valued at $300/$600)

We want to make this program as impactful and accessible as possible - so we are opening the doors NOW for early bird special pricing!

Register by *September 30th* for early access to the FB group, materials, and some bonus prep time with Coach BK and Jenniferlyn!

SIGN UP TO GET THE DEETS
https://mailchi.mp/611d3964967c/mbt2019

We are also offering a PLUS version of both programs including a fully printed and bound version of the workbook mailed to you, and a monthly PRIVATE Breathe Through to Break Through call with the coaches to check in on your specific progress.

MBT Program:
3 month Early bird $75 by September 30th / $97 until October 14th
6 Month Early Bird $145 by September 30th / 180 until October 14th

MBT Program Plus (printed workbook mailed to you and monthly 1 on 1 coaching with BK and Jenniferlyn):
3 months Early Bird by September 30th $125/ $150 until October 14th
6 Months Early Bird by September 30th $275/ $275 until October 14th

SIGN UP TO GET THE DEETS
https://mailchi.mp/611d3964967c/mbt2019

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Time to cut the crap and prioritize my goals and dreams

This summer sure has been a lot. We had a busy race schedule. D had a lot of military commitments to accomplish. The boys decided to shift from homeschooling to brick and mortar school. Some personal issues that are lingering. The experience of the Madison 70.3 drownings. My own race at Ohio 70.3. The experience of the bikers death on course during Ohio. I decided to take on healing abuse and rape from my past head on. These last couple of months had been a lot. I think I've adulted fairly well. Though admitted I did pack on 15 pounds and drank a bit too much there for a bit. Here I am. Coming out of much of that stuff. Stronger. More wise. I totally want a big fat gold star for holding my own and not stabbing anyone. ⭐️⭐️⭐️ ❤️❤️❤️I'm thankful that I signed up for Ironman Texas prior to all of that. ❤️❤️❤️ I like to use a big race to rationalize buying a new 💥Plum Papers journal💥 and working on something big. Big like Ironman. But this time around, big like being a better human being and with less of an injured soul. I've come to learn that only YOU can accomplish that. Once you are ready. We bounce from thing to thing, trying to find a comfortable place to learn our lessons. When in reality ... we just need to stop. Do it. Work. Know it will be hard. And have faith on the other side things will be ok. So the $$ I dropped down for IMTX and that darn $50 journal has been the key factor in my continuing to move forward in the path I'm on now. I usually bale and go find a different road. Missing the lesson. Coach John and D were talking the other day. And I was looking at Johns countdown numbers that he updates. DAILY. I started thinking ... wow, that's dedication. And a great tool to help him keep the eye on the prize. #gysd THEN ... I was like ... HOLY SHIT BK ... You have no idea how many days to IMTX. And I started doing math in my head. And I started with a quick summary of my paces at the moment and what I want at Tx. And I walked out of his pain cave with a new resolve. While adulting is critical. Handling your shit is important. So is prioritizing your goals and dreams. SQUIRREL MOMENT .... Someone said to me a while back ... not your monkeys not your circus, when I was looking for support for my things going on. And that really pissed me off (and I stopped going that way for support) because I didn't want to abandon my boys to handle life on their own. Or take the avenue of counseling and what not when I know there are things I can do and offer. And I didn't want to end certain relationships because of things and the non clarity of what's going on. 🐒🐿🐵🐿🥜 So I need to find the balance of taking care of some of this big stuff on my plate but I also need to make sure that I am prioritizing my goals and dreams. 💥 13:50 Ironman Texas 💥 Happiest kids on the block 💥 Brilliant marriage 💥 Guide Brave Soul and the Wolfpack to the next level So ... in conclusion ... let's wrap this up!! ✅ I need to stop sleeping to much being in a mini potty party. And I need to eat with excellence so I can help the body recover from the copious amounts of stress that has resulted in the need for more sleep. ✅ I need to hold better boundaries with those around me. Hold them to doing what they can for themselves more. ✅ Do that first thing better so my anxiety and general sense of upheaval lessens. So I can communicate more effectively. ✅ GYSD ✅ HONOR my beings need for self care and prioritize that as well. https://youtu.be/3bGAZbb1BfQ

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Metabolism 101 Video Series #1

Why do you want to pay attention to all of the videos?

✅Learn the basic concepts of metabolism, help you to be a smarter eater of food and athlete

✅Learn how to take these principles and apply them to you as an individual and your current health situation

✅Learn how to take these principles and apply them to your current A Race and training / racing situation

✅Learn how to correct imbalances or to not CAUSE them

✅Learn how to manage your own ENERGY WELL, feel great, preform great

✅Learn how to drop weight if you want, get strong if you want, BE EPIC

REAL LIFE EXAMPLES

Topic: Electrolyte Management: Sodium, Potassium, Magnesium

  • Your nervous system is broken up into two parts, flight or flight and rest and digest. Or sympathetic and parasympathetic nervous system. Being low in sodium can cause your parasympathetic nervous system to be dominant, thus resulting in low blood pressure.
  • Not ingesting enough sodium during exercise can cause a decrease in the ability to contract muscles, aka performance goes down. As well as your body's ability to keep itself cool. And can also cause decrease in cognitive function, so maybe you have balance issues on the bike or you make poor decisions or get lost.
  • Magnesium is responsible for so many activities in the body, it is outstanding. These span from activation ATP to increasing glucose availability to reducing inflammatory responses to facilitating the clearance of lactate acid to increasing melatonin to help you sleep to increasing insulin sensitivity to supporting stable and regular heart rhythm to turning off muscles contractions. What does this actually mean? Without the right kind of magnesium in our body (not just your blood), you will experience fatigue, sore muscles, sluggish muscles, crappy sleep, possible irregular heart rhythms, cramping.

Topic: Macro nutrition intake balance:

  • The understand of the macro nutrients needs to be at the functional level. Carbs and Fats provide ENERGY and proteins provide building blocks. Proteins, or the resulting amino acids, provides the building blocks for body structure and strength, hormones, cell signaling molecules, enzymes, immune function. Protein CAN be used for energy needs as well. So if you are low carbing it and not providing enough fat for instance, aka doing just LOW calorie, the body will use it's own protein to provide energy to go about your day or it will use your leg muscle (or your heart muscle), bone or connective tissue to make enough hormones/melatonin to get that crappy sleep or feed your carb hungry brain.

WHAT ARE THE MACRO NUTRIENTS

Forget about the food pyramids. And the plethora of eating diets. Let's go geeky sciency for a second. Let's explore how the body is actually designed.

🌟🍎🥦CARBOHYDRATES 🥨🍇🍪

Carbohydrates provide your body with energy. The simplest are sugars, like glucose, fructose, sucrose and lactose. Complex carbohydrates, like starch, are made up of lots of sugar molecules joined together. The 'identity tags' (antigens) on the surface of all cells are made from carbohydrates joined to proteins. These molecules are essential for cells to recognize each other and to keep the different parts of your body working together.

Carbs are the body’s most important energy source. This is how it is designed. However, we might need to reconsider how many we eat and if the kinds that we are eating actually do harm. Like in the case of High Fructose Corn Syrup.

Carbs are separated into groups based on who many saccharides they they are made up of. The simplest, most fundamental unit of a carbohydrate is a monosaccharide—a single sugar molecule—made of carbon, hydrogen, and oxygen atoms.

Sugar, Starch, Fiber

The human body needs all three types of carbs—sugar, starch, and fiber—to function well, according to the U.S. National Library of Medicine because they all get used by our bodies in different ways.  Now, broadly speaking, sugars and starches get broken down for energy usage and storage in our cells, tissues, and organs, per the U.S. National Library of Medicine. But fiber is the odd carb out: It actually passes through the body mostly undigested, but helps regulate things like digestion, blood sugar, and cholesterol. More on carbs later.

🐿 🥓🥓 FATS 🍗🥓🌟

Triglycerides, cholesterol and other essential fatty acids—the scientific term for fats the body can’t make on its own—store energy, insulate us and protect our vital organs. They act as messengers, helping proteins do their jobs. They also start chemical reactions that help control growth, immune function, reproduction and other aspects of basic metabolism.

The cycle of making, breaking, storing and mobilizing fats is at the core of how humans and all animals regulate their energy. An imbalance in any step can result in disease, including heart disease and diabetes. For instance, having too many triglycerides in our bloodstream raises our risk of clogged arteries, which can lead to heart attack and stroke.

Fats help the body stockpile certain nutrients as well. The so-called “fat-soluble” vitamins—A, D, E and K—are stored in the liver and in fatty tissues.

The brain is very rich in fat (60%) and has a unique fatty acid composition; docosahexaenoic acid (DHA) is the major brain fatty acid. The lipids of the retina also contain very high concentrations of DHA. More on Fats later.

🐿 🥓🥓 PROTEINS 🍗🥓🌟

Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

Along with fat and carbohydrates, protein is a "macronutrient," meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called "micronutrients." But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.

There are 20 different amino acids in total, which can be broken down into two main groups, per the FDA. Nine of the 20 are what are referred to as essential amino acids, meaning that the body is unable to produce them itself and so we must get them from food. The other 11 are nonessential because the body is able to synthesize them out of the essential amino acids or the normal process of breaking down proteins, according to the U.S. National Library of Medicine. Many of these nonessential amino acids are also considered conditional amino acids, because they can become essential in rare, severe instances when the body is unable to synthesize amino acids properly, per the U.S. National Library of Medicine.

In addition to muscle growth, protein is essential to the growth and repair of virtually all cells and body tissues—from your skin, hair, and nails to your bones, organs, and bodily fluids, according to the FDA. That’s why it’s especially important to get enough of it during developmental periods like childhood and adolescence.

Protein also plays a role in crucial bodily functions like blood clotting, immune system response, vision, fluid balance, and the production of various enzymes and hormones, per the FDA. And because it contains calories, it can provide the body energy for storage or use. More on protein later.

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How to start your “off season” well

So you are done with your season …. NOW WHAT!?!?!?!?

🥳 CELEBRATE 🥳
<3 REFLECT <3

✅ Step 1 is to to WRITE UP and race report and a season report. I love love love doing this part in my Journal One app on my ipad. Love it! I add pictures. Take the time over a week or two to get pics together and put all my thought and emotions down.

  • What did you really enjoy!? KEEP DOING THAT SH$T!
  • What didn't work so well? Objectively look at it. Think about it from a couple of different views if you can. Try not to judge yourself harshly. But it IS OK to re-experience the situation, work through the emotions a bit in order to process them. Write them down. This activity takes the power away from them. When you see it in black and white, you can look at it from a couple of different perspectives. Then decide if you need help with making changes. Or do you need help with figuring out what to do?

one side note … sometimes we don't know what we don't know. Thats why getting different eyes on the situation is a good one. For triathlon for example, maybe you feel like you just suck because your running at the end of a tri has always sucked. But … maybe you need to hear that if you were to do your electrolytes different, maybe that would totally change up that picture? Worth the ask right?!?

another side note … a LIFE TRUTH is that generally, in order to be different we need to do different. And in order to DO different, we need some different in our lives. Whatever that is. In my 15 years of coaching, I have seen over and over that until someone allows change to come, things never change. That means that you need to be teachable, coachable, open to change. Doesn't mean that you need to be all NAMASTE about the change, but that you see it and are ok with it coming and deal (hopefully well) with the uncomfortableness of change.

GOD / Universe / Life / Karma are all very faithful in giving you the next lesson. The next thing you need in order to get to that NEXT BEST VERSION of yourself. For me … these lessons are coming from Coach John and Coach D, and my kids!! <3

So … WRITE UP your race season. Your life season. From here back to the last time you did the write up or … you'll know when. REFLECT.

…. this is part of the activity of our health/performance assessments. This is how you set up for doing the next step well.

💥💥 SET NEW GOALS 💥 💥
CHALLENGE YOUR COMFORT ZONE

✅ Step 2 is about committing to doing something different. About working towards that NEXT BEST VERSION of yourself. After having spent some time in step 1 …

(and this is why goals and such don't work all that well sometimes, you skipped step 1, the connecting with your heart and soul <3 <3 <3)

You will be crystal clear on what you want to keep and what you want different. Will you know how to get there. Sometimes not. Thats why we have coaches, teachers, mentors, strangers, etc. While I think books are ok … they don't have a lot of ENERGY and JUJU in them. People do. So if you are particularly stubborn and think you can do all this yourself … well, I'd challenge you to look back historically and see how well you do change and personal evolution by yourself. You are biased. ;) hehehe.

Seriously though. We need each other. Our tribe.

The things you want different …. less sucky runs, drop some belly weight, faster on the bike, take on a LONG race … it's time to set the goals. High level goals. Then start to break it down. And if you aren't sure how to get there. Don't lower the goal. Go get help.

✅ NUTRITION
EVERYONE can stand to look at nutrition and work to make changes. If you are considering a long distance race season, it's stupid smart to work on nutrition, body systems (example - hormonal balance), etc. Things to work on in the off season …

Sleep better (hormonal)
Gut health
belly fat / brain fog (hormonal)
Drop stubborn weight (hormonal)
Do better at fat burning
Decrease anxiety/depression (hormonal)

✅ STRENGTH
WE MUST DO THIS. If you want to be injury free.

(as most of us aren't spring chickens 🐥🐥 🐥 and already have out of whack things going on…)

Strength training is key for being a well rounded and injury free athlete. It's a great time in the "off season" to learn some of the basics of smart and balanced strength training for runners and triathletes. If you consider the motions of running and triathlon, you can see the common sense need for good/smart strength training. To be faster. and to remain injury free. Or get there. Admittedly it is not the easiest thing to do to balance strength training with endurance. It's a skill and hard to do during the season. Our athletes spend the off season cultivating change, balance, strength and skill so when they get to the big season and sneaking up on their A RACE, they are in a great spot to be more aggressive, know what they are doing and change navigate it all. Plus … they are learning that they can focus more on strength work at the expense of all the time for endurance. With the same or better results in performance and happiness. IT WORKS!

✅SPEED / TECHNIQUE
WHO doesn't what to be faster?! You have to really get outside the comfort zone to accomplish this. (though strength training is probably the quickest way to get faster once you've reached a certain level of technique).

INTERVALS (with good fueling and hydration practices)
Drills to change the way you do things.

Sometimes you don't need to work harder, you need to be more efficient. Doing this work in the off season is S M A R T!! Say you decided you want to take on IM Wisconsin! OK!! Cool. Now you need hill climbing legs! How do you get those? You start in the off season because doing both speed / technique work and endurance is a lot to ask. If you spend the off season cultivating change you get to the A RACE season more prepared to KICK TAIL.

You know what this buys you? LESS ANXIETY about your race, your training, yourself and what not. So that means a happier experience. For you. (and those around you).

Do you now where you are? Do you know where you want to be? Do you know how to get there? If you want help, we do free athlete health/performance assessments. It's an online form you complete and a phone call with a follow up email with recommendations and resources, and coaching options if you'd like. Easy Peasy. No Strings. Our gift to the community.

What is your off season going to look like?
Free Athlete Health/Performance Assessment
🌟👉🏻 www.bonniekissinger.com/aha

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Loaded Chocolate Banana Coins

Looking for a simple snack to cure your sweet tooth? This is the recipe for you! These loaded banana coins are easy to assemble and require minimal ingredients. They’re perfectly sweet with a decadent touch from dairy-free chocolate. Keep them in your freezer to always have a healthy snack on hand!

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Bike and Cycle Faster Lecture 1

So you want to bike faster?

CHECK OUT THE BIKE FASTER IN 5 WEEKS PROGRAM

  1. Bike Fit: with all bikes being different and people physically designed a bit, a good bike fit can keep you comfortable, injury free and be a faster setup.
  2. Electrolytes and Fueling: having a fundamental understanding of how hydration works and how the body's fueling needs change based on effort level can help the speed workouts be more effective. There is a lot more to this, but understand that if you run low on sodium, your muscles can't perform as well. And you DO NOT burn fat very well during hard effort. When the blood, liver and muscles run out of glucose, you will slow down and not reap all the benefits of that strong workout that you could if you fueling well.
  3. Technique: basically being efficient with your pedal stroke and developing good body habits that are core centered, efficient and effective. Single leg drills, rpm work, among other things.
  4. Heart Rate / Power: use a system to get you out of that gray zone. Going slow enough and hard enough is where it's not. This is a science and art. There are many things to be said about this. More articles to come. Just understand that using both heart rate training and training by power is a wonderful mix, they both bring excellent things to the table.
  5. VO2 Max Improvements: making changes to the physiology of the body, on how it produces energy and fuels muscles. Check out this awesome article by Coach John. READ MORE
  6. Intervals / Lactate: making changes to the physiology of the body, on how it produces energy and fuels muscles. No, this is not a typo, these two topics are very closely related. Additional article to come. TDB.
  7. Strength Training: lifting weights the correct way is the fastest way to get faster and stay injury free. Though you MUST BE CAREFUL with this as combining endurance training and strength training takes a lot of knowledge of both worlds and most person trainers do not have enough education/experience with this.
  8. Other Considerations: DO STRONG WORK, not a lot of netflixing, use structured workouts or apps for structured workouts, rest and recovery is a must, eating well to support the changes and rebuilding is also a must, skill and adaptations take a bit of time but with all these topics above covered, changes will be quick and permanent.

CHECK OUT THE BIKE FASTER IN 5 WEEKS PROGRAM

https://youtu.be/UCvRwnTSeA8
Wolfpack Tri Club : Coach BK and Coach John on faster speed on the bike

CHECK OUT THE BIKE FASTER IN 5 WEEKS PROGRAM

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Biking Faster: VO2 Max

🤩🥳LET'S TALK GETTING FASTER ON THE BIKE🥳🤩

Author: Coach John Hill


✅ Today we are going to focus on aerobic capacity, or what most of us know as the holy grail of VO2 Max. Most of us chase this one with a passion but do we really know what it Is and how to measure it
✅The faster you peddle, the harder you breathe. Also, the longer you peddle, the harder you breathe. And if you sustain a fast cadence long enough, you will eventually find yourself breathing as hard as you can. Exercise scientists have a special term for breathing as hard as you can: VO2max. Research has shown that VO2max accounts for roughly 70 percent of the variation in race performances among individual athletes. Thus, if you are able to ride 5K one minute faster than I can, it is likely that your VO2max is higher than mine by an amount that is sufficient to account for 42 seconds of that minute.
✅The best way to increase VO2 max is interval training with an all out effort for approximately 6 minutes. One could do a VO2 max workout that would Include a 10 minute warm up, Immediately followed by a 6 minute time trial then followed by a 10 minute cool down. In doing this type of quick sets the VO2max slowly but surely increased and the ability of blood to carry oxygen to the muscles.

🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟

Workout:

  • warm up with easy peddling ~100 watts
  • every 2 minutes increase the workload ~36~50 watts
  • at the lower limit of your HR target take a short break
  • peddle easy for 3-5 minutes

THEN:

  • 2 minutes @ VO2 max intensity
  • 8 minutes @ threshold intensity
  • 10 minutes of easy peddling
  • 2 minutes @ VO2 max Intensity
  • 8 minutes @ threshold intensity
  • 10 minutes of cool down

Remember to refuel immediately after the second VO2 max session, give yourself the best opportunity to recover quickly so you real the benefits of your effort.


MORE HELP WITH GETTING FASTER!?!?!?!www.bonniekissinger.com/bikefasterin5

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Biking Faster: Lactate Threshold

✅🚴‍♀️✅FASTER BIKING SERIES PART 2‍✅🚴‍♀️✅
author: Coach John Hill

In part one, we discussed the benefits of increasing of VO2max numbers and why it is important to get these numbers as high as possible. Today, we will talk about the second factor to increase your average speed, lactate threshold.

Lactate threshold is the point at which lactic acid starts to accumulate in the blood faster than it can be removed, usually beginning around 85% of maximum heart rate. The advantage to the endurance athlete is that the higher our lactate threshold, the longer we can go at high intensity.

How do we raise our lactate threshold? Once again, interval training becomes or best ally; by doing intervals for 2-3 minutes at 5-7 beats above your threshold level (85% of max HR), we teach our body to clear the lactic acid faster for quicker recovery.

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DRILLS FOR LACTATE 
THRESHOLD IMPROVEMENT 
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STEADY STATE INTERVALS
After a good 15 minute warm up, ride 10 minutes at 3-5 beats below your LT (Lactate threshold), recover with an easy spin for 10 minutes, then repeat 2 more circuits. Once you're comfortable at this level do two twenty minute sets at 3-5 beats below LT then recover for 20 minutes,eventually what we are shooting for is a 30 minute effort at just below LT. This will build a strong base to increase the lactate threshold at a fairly rapid rate.

UP AND DOWN INTERVALS
This workout combines both LT and VO2 max training to simulate the effort you need while reading on a hilly course, where you have to push beyond you lactate threshold for short bursts then recover quickly
1. Warm up for 10 minutes at a moderate pace 
2. Pick up your pace to your LT heart rate and hold that place for 5 minutes 
3. Push to 3-5 beats above LT for one to two minutes then drop back down to LT. 
Do 3 cycles for a total workout of 18- 20 minutes

🤩🤩🤩WHOOP WHOOP! 🤩🤩🤩
Want more: Check out our 
Faster in 5 Weeks Online Program Bike Program
www.bonniekissinger.com/bikefasterin5

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