I'm fat...no you're not... yes I am...Ok, you are...now what? Sound familiar? I am asked time and time again, why am I not losing body fat although I am riding better or why am I not riding faster but my jersey is fitting looser. Stay tuned on the next Dr Oz for all your questions and answers to these problems and many more.
What you need to overcome these problems is an understanding of your training zones, the fuels burned in each zone and patience/discipline to stay in or go out of each zone based upon the nature of your daily planned ride or physical goals.
First, lets utilize Joe Friels Training Bible Zone Classification System with the addition of the last column, created by me Outcome; pertaining to what happens to the size of your fat cells due to the zone you choose to ride in:
Zone /Perceived Effort/ % Max HR/ Metblc sys/ Fuel/ Outcome
Z1 /Easy /50-65% /Easy Aerobic/ Fat/ Leaner*
Z2 /Moderate/ 65-80%/ Aerobic/ Fat/ Leaner*
Z3 /Moderate-hard/ 75- 85%/ Aerobic-ana Fat&Carbs/ Lean*/no change
Z4 /Hard/ 80-90%/ Anaerobic/ Carbs/ no change
Z5a/ Threshold/ 85-92%/ Anaerobic/ Carbs/ no change
Z5b /Very hard/ 85-95%/Anaerobic/ Carbs/ no change
Z5c /All out/ 95-100%/ Muscular/ Carbs/ no change
*fat cell reduction
There you have it! If you want to stay a "FB" from Austin Powers ride hard all the time or if you are tuning up for a race and have no desire for physical change ride 80% or Zone 3 on. Of course, only on your Tempo/Speed days, but we'll save that for another discussion.
Z1 /Easy /50-65% /Easy Aerobic/ Fat/ Leaner*
Z2 /Moderate/ 65-80%/ Aerobic/ Fat/ Leaner*
Z3 /Moderate-hard/ 75- 85%/ Aerobic-ana Fat&Carbs/ Lean*/no change
Z4 /Hard/ 80-90%/ Anaerobic/ Carbs/ no change
Z5a/ Threshold/ 85-92%/ Anaerobic/ Carbs/ no change
Z5b /Very hard/ 85-95%/Anaerobic/ Carbs/ no change
Z5c /All out/ 95-100%/ Muscular/ Carbs/ no change
*fat cell reduction
There you have it! If you want to stay a "FB" from Austin Powers ride hard all the time or if you are tuning up for a race and have no desire for physical change ride 80% or Zone 3 on. Of course, only on your Tempo/Speed days, but we'll save that for another discussion.
However, if your desire is to see physical change and build efficiency for a stronger season ahead...ride Zone1 to Zone 2. Do not get caught up with the Hammerheads! Groooovy Baby...now go shag yourself a nice ride.
Q:Was just curious.. I thought the new school of thought was the whole interval training way. That’s all about ramping up and resting and ramping up etc… How does keeping it in low zones help you with burning fat? Really curious.. I keep hearing that the whole low intensity training is old, but I know you know your stuff!
ReplyDeleteA:Physiologically your body burns fat at 60 to approx 84% of your maximum heartrate. Beyond 84% you burn carbohydrates(stored energy...once supplies are gone you burn protein(muscle) via a process called gluconeogenesis. Fat burning requires a slow flame to burn. You could interval up and down within those parameters to ascertain optimal fat loss; beyond that you are working on performance. Cheers!