KayOhhh | ケーオー

🇯🇵🇺🇸 Options trading, investing, triathlons, Mariners, Seahawks, オプショントレーダー、投資、トライアスロン, マリナーズ、シーホークス

[John Paton @johngetstrong]

Using Lactate to Find Your Training Zones

Testing Protocol:
Ramp protocol. I started at walking pace (6km/hour), then increased pace by 1km/hour every three minutes until reaching an "extremely hard" level of intensity. Lactate was measured at each steps.

Definitions:
I was looking to find key heart rate thresholds using the lactate values.
Aerobic (AeT):
- The point below the first rise of lactate of > 0.3mmol/L
- Represents a the beginning of increased usage of a glycolytic (IIa) fibers over slow-twitch (I) fibers.
- My heart rate was 136bpm at this point
Anaerobic (Ant):
- Point farthest from the line connecting AeT and AnT
- Represents a shift away from Fast Oxidative Glycolytic (IIa) (Fibers), to Non-Oxidate (IIx) Fibers.
- My heart rate was 171bpm at this point

Calculating Zones:
From these two thresholds we can now calculate 7 training zones. These are the 7 training zones that @Alan_Couzens recommends in chapter 6 of his book (high recommended).

Zone 0: Active Recovery
High HR: AeT minus 10 beats per minute (bpm).

Zone 1: Easy Aerobic
Low HR: Approximately AeT minus 10 bpm.
High HR: Aerobic Threshold (AeT).

Zone 2: Steady Endurance
Low HR: Aerobic Threshold (AeT).
High HR: AeT plus 10 bpm.

Zone 3: Moderate Aerobic
From Alan: "“no man’s land” of training zones.... (unless the athlete’s target event takes place in this zone), minimal time should be spent here"

Zone 4: Threshold
Low HR: Approximately Anaerobic Threshold (AnT) minus 10 bpm.
High HR: Anaerobic Threshold (AnT).

Zone 5: Max VO2
Low HR: Anaerobic Threshold (AnT).
High HR: Maximum Heart Rate (Max).

Zone 6: Lactate Tolerance/Production
Low HR: Maximum Heart Rate minus 10 bpm (Max-10).
High HR: Maximum Heart Rate (Max).

Zone 7: Speed
Low HR: Approximately AeT plus 10 bpm.
High HR: Anaerobic Threshold (AnT).

Now I have my training zones, I can focus on the task at hand. Lots of mileage at zone 2 and below, with some training at zone 5 and above. I want to be highly polarized -- building a stronger base, then working on improving my top end as the season progresses.

[KayOhhh | ケーオー @The_Kay_Ohhh]

A little zone 2 ride to close 2023, a little zone 2 ride to start 2024

[Dr Paddy Barrett @Paddy_Barrett]

Those with the highest levels of fitness

Are about 56% less likely to die from heart disease over a 10 year period.

This includes people who already HAVE heart disease.

[Alan Couzens @Alan_Couzens]

What are "good", "average" and "bad" numbers for fat oxidation?

Some good references in the table below from Randell et al. (https://t.co/asLQUexalU)

Anything north of ~0.5g/min or ~5kcal/min is a good, solid number for a "health and fitness athlete" to shoot for. Ideally, this should occur at ~60% VO2max.

As you can see, metabolically unfit individuals will have much lower numbers ~0.2-0.3g/min (~2 kcal/min) & often occurring at <50% VO2max!

Professional cyclists and long distance triathletes that I've tested (not shown on the table) are significantly higher than any of the numbers shown at ~0.8-1.1g/min (7-10kcal/min) at >70% VO2max!

That is, your typical professional Ironman triathlete has 4x the #FatBurning power of the average Joe Bagodonuts !

[ロアネア@最多情報源バズニュース @roaneatan]

Googleのデータによる、各国が住みたいと思う国

[Noah Smith 🐇🇺🇸🇺🇦🇹🇼 @Noahpinion]

40% of U.S electricity was green electricity in 2023

[Ryan Holiday @RyanHoliday]

These Are 11 Things Stoics DON'T Do:

[Dr Paddy Barrett @Paddy_Barrett]

Being in the top 5% of V02 Max for the population means you are 5 times less likely to die over a 10-year time horizon compared to someone in the bottom 25%.

There is almost nothing medicine that offers that kind of survival advantage.

[James Clear @JamesClear]

Anyone planning to read (or re-read) Atomic Habits to start the new year?

[Alan Couzens @Alan_Couzens]

Diving in a little deeper to how Molly's typical 193km training week breaks down...

* Only 3% speed work each week! (5K pace or faster)
* ~13% in and around race pace &amp;...
* Half of the volume each week eazzzy at LESS THAN 70% of 5K Pace!

https://t.co/uABmAlDnS8

[KayOhhh | ケーオー @The_Kay_Ohhh]

@stoke_space Very cool 😎

[KayOhhh | ケーオー @The_Kay_Ohhh]

@_twinmohammed Every game… 😂

[KayOhhh | ケーオー @The_Kay_Ohhh]

@Joe_Fann Got solid starts from pitching and the bats too which had been missing… brutal…

[KayOhhh | ケーオー @The_Kay_Ohhh]

Wet and windy but getting back into race prep

5 x 15’ sweet spot

[KayOhhh | ケーオー @The_Kay_Ohhh]

@DaikanyamaG 🙏🏻🙏🏻☺️☺️

[KayOhhh | ケーオー @The_Kay_Ohhh]

The traffic and offers on #mfers is crazy

[KayOhhh | ケーオー @The_Kay_Ohhh]

@CryptoKaleo Omg 🤣😭

[KayOhhh | ケーオー @The_Kay_Ohhh]

@kr_jeongwoon @TheHashmasks 🚀

[KayOhhh | ケーオー @The_Kay_Ohhh]

This is great 👇🏻

[azfnft.eth 🦊 @azfnft]

How long will $LOOKS sustain a 800% APR?

I did some math. Again.

🧵👇

[KayOhhh | ケーオー @The_Kay_Ohhh]

What are people doing with their $LOOK, 1) hold 2) sell 3) stake ?