watchnerd
Level 8 Valued Member
I want something like the Food Pyramid for cardio
Other/Mixed Zone 2 cardio question
- Thread starter Cochran
- Start date
Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)
I want something like the Food Pyramid for cardio
I dunno if that works in pyramid form.
a -- Zone 5 --
b ----- Zone 4 -----
c -- Zone 3 --
d --------------- Zone 2 ---------------
well formatting this isn't working....
Bauer
Level 7 Valued Member
You can format it as code and than adjust the monotype font.
Code:
a -- Zone 5 --
b ----- Zone 4 -----
c -- Zone 3 --
d --------------- Zone 2 ---------------watchnerd
Level 8 Valued Member
I'd probably ditch the zone definitions.
I'd reduce it down to 3.
Hard stuff
Moderate stuff
Just being active and getting off your butt more
Bauer
Level 7 Valued Member
Conceptually, this article is quite interesting, outlining the relationship between volume at different intensities (polarized model).
Sandcastles: A Model of Endurance Training
Training endurance is like building a sandcastle. You need sand, water, the sense not to overdo either, and the creativity to build something great.
uphillathlete.com
watchnerd
Level 8 Valued Member
Conceptually, this article is quite interesting, outlining the relationship between volume at different intensities (polarized model).
Sandcastles: A Model of Endurance Training
Training endurance is like building a sandcastle. You need sand, water, the sense not to overdo either, and the creativity to build something great.
No way the People of Wal Mart are going to grok that.
Boris Bachmann
Level 7 Valued Member
How many calories does Zone 2 burn in 30 minutes? I'm guessing it's something south of 300 calories so...
Conceptually, this article is quite interesting, outlining the relationship between volume at different intensities (polarized model).
Sandcastles: A Model of Endurance Training
Training endurance is like building a sandcastle. You need sand, water, the sense not to overdo either, and the creativity to build something great.
I like this concept, and the article. It all makes sense to me, I agree, and I get what they are saying. But there is one sentence I don't quite understand: "To bolster endurance, an athlete must force fast twitch fibers to work longer than they want to. Once these fibers are recruited with a high load, the athlete extends the duration of work to force the fibers to work aerobically." Can anyone explain this in another way?
Do you mean how many calories does someone really burn? Or what does Gamin/Polar say that you burn?
Boris Bachmann
Level 7 Valued Member
Either way. (edit - what I mean is that either way, the caloric expenditure is probably not a lot if your goal is fat loss)Do you mean how many calories does someone really burn? Or what does Gamin/Polar say that you burn?
watchnerd
Level 8 Valued Member
Morphing your IIx fibers into IIa fibers?
That's kind of what I was guessing. But is that how it works?
Being a cyclist and weightlifter, I'm often wondering... Can I build more of both? Can I build the strength of both? Or to some extent, is it an either/or proposition?
I imagine you have similar thoughts relative to being a rower and weightlifter...
watchnerd
Level 8 Valued Member
My understanding is that the transition isn't permanent.
The way I handle it is that when I row during weightlifting season, I do a lot of interval work (below the glycolytic level), which is type IIx (like weightlifting), and lots of LISS (type I). This keeps my aerobic base decent and my "burst ability" intact.
But my 2K times drop way off because I can't extend the opening and finishing sprints into the 90+ second range without hitting the glyco wall and forcing adaptation (type IIx flipping to type IIa) that I don't want.
Then when weightlifting season is over, I go through a "Hell Week" (old football term) for 2 weeks to start pushing the envelope on sprint duration.
If I've kept my aerobic base intact, by about week 4 my conditioning is where it needs to be and 2K times are getting closer to race times.
Rowing is probably a bit easier to mix with weightlifting than cycling because the races are very intense, but much shorter duration than cycling.
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watchnerd
Level 8 Valued Member
Here is a little more:
www.thestrengthandconditioningcoach.com
Can You Change Your Type of Muscle Fiber?
Wondering if you can achieve type II muscle fiber gains with specific strength and hypertrophy training? Find out the answer from this article!
Using a couple of handy reference from my Google search....
The bottom one explains the fiber types. So you're saying convert IIx to IIa, which is probably what that original quote is saying.
But I'm wondering if, as the top graphic suggests, one converts type II (FG) to type I (SO) by doing endurance training, and if that might be what they are suggesting.
watchnerd
Level 8 Valued Member
This is how rowing peeps view it:
Muscle Fiber Types and Rowing Examples - Dark Horse
Rowing for long distances or hitting something short and fast, the questions are, how do you improve at either of those goals and is training muscle fiber types your secret to success?
darkhorserowing.com
500M Sprints: IIb/x
5K Middle distance: IIa
Marathon: I
So I standard 2K races straddles between IIb/x and IIa.
Ege
Level 6 Valued Member
Are they sprinters because they were born with more fast twitch fibers? Or they have more fast twitch fibers because they are sprinting? Maybe a combination of two ? Not easy to prove if a long term study is not conducted.
