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10/17/2010

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Roberto

Dear Joe,

Simply put: a superb post.
...as usual.
Regards,

Roberto from Chile

Sheila

Joe - So glad to see youu address this critical part of an athletes' training. As a Registered Dietitian specializing in sports nutrition I have seen first hand that this works. I provide metabolic testing in the Sacramento area. www.MyNutritionZone.com

Pat

Is it possible to test this on the road as opposed to a lab? Is there some kind of correlation between how long someone can sustain something like a zone 2 or 3 power output without any caloric intake and the percentage of fat their body is metabolizing? It would be neat if I could go for a long ride, and see after that my power dropped off at a given point and then find that that correlates to a particular RQ...

Joe Friel

Hi Pat--Thanks for your comment. No, there really isn't a way to do a field test for RQ short of seeing how long it takes for you to bonk at a given intensity.

Laura Wheatley

Joe- I echo Sheila's thoughts. Of all the metabolic and fitness assessments we can do in our lab (Illinois State University), I feel that the results from our "FUEL" test are the most useful for endurance athletes. Athletes walk away from this test with custom training/race nutrition plans, and a better understanding of their "metabolic efficiency" during exercise.

This is also a great assessment for those seeking weight loss through exercise - by looking at the fat/carbohydrate breakdown, we can determine the optimal intensity for "fat burn" as well.

We provide this assessment at the Illinois State University Exercise Physiology Lab- open to the public! It costs $100. Check out our website at http://kinrec.illinoisstate.edu/lab/service/
or contact me: lavedee at ilstu dot edu

Ted

Joe, I have a client in the Portland, Maine area (an orthopedic practice with a performance center) that would be interested in having you speak on this topic. How can I best contact you to provide you with the details?

Ted Darling
tdarling@ethos-marketing.com

Hans

Hi Joe, thanks for a great article and many great books.
I did a VO2 max test a couple of years ago (running on a threadmill).
I then got a RER of 1.16 (My VO2 max was 60.3)
What can i read out of my RER number?

Best regards
Hans from Norway

Joe Friel

Hans--Almost everyone stops the test between 1.1 and 1.2. So your 1.16 tells us that you are normal in that regard (for an athlete). It's how fast RER ramped up early in the test that tells the story.

Cookie

Interesting post Joe.
I switched loosely to the "Primal Blueprint diet" about 6 months ago so my body could learn to utilise fatty acids more effectively. Just 2 weeks ago I competed in the World 24 MTB solo event and feel it was a key to my performance and enable me to ride 24hours with minimal stops.
I will say that changing your diet lifestyle can be tough initially as "my" body was programmed to need the sugars. My cravings were bad for a few weeks but now I find so much stuff overly sweet. Its good to not need all that sugary stuff (gels) on long road rides etc.

cheers!

Paul

Hi Joe,

Thanks for the post, really great information! So what is the prognosis for a sugar burner for long distance -- Ironman or ultra runs? Can a sugar burner still excel at these events?

Thanks again!
Paul

Joe Friel

Paul--Being a sugar burner is one strike against you before you even start. Trying to stay fueled becomes more challenging--not impossible. Just more challenging.

Ron Arroyo

Great info Joe thanks for hitting this topic it's easier for me to print out your explanation than for me to try to explain it. We are team testing at bike ranch the 13th and 14th if you are in town stop by.

Thanks again,

Ron A

wayne

Great articule Joe - I have recently done a couple of ramp tests and got the RER results along with figures for how much carbs and fat I was burning in each target training zone (the training zones were provided as well). In summary I started with a RER of 0.91, which makes me a carb burner based on your article, but in the training zones my recovery zone has me down as burning .12 grams of carbs and 1.12 grams of fat. In my endurance zone it was .8 vs 1.16 carbs vs fat. Are these results consistent?

Dani

Great info, very in depth

I'd never really considered how much sugar I was taking in but the bloated and nausea feeling is familiar, maybe I should cut back

burner

Almost everyone stops the test between 1.1 and 1.2. So your 1.16 tells us that you are normal in that regard (for an athlete). It's how fast RER ramped up early in the test that tells the story.

cholesterol lowering diet

I have stumbled upon your blog and this post is exceptionally informative. My friends told that by having the right food and exercise will help. I have always been thinking of lowering my cholesterol level through biking as I like to ride on bike. Do you think it will help? Does fat burning help to lower my cholesterol level?

Joe Friel

Cholesterol--Adequate levels of exercise through activities such as endurance cycling tends to raise HDL ('good' cholesterol) and lower LDL ('bad').

deri ceket

Great info Joe thanks for hitting this topic it's easier for me to print out your explanation than for me to try to explain it. We are team testing at bike ranch the

Victoria sallas

I really enjoyed the info.i have been running for a year.i ran my first marathon in march.during training I found using 2 accelerade gels worked.i felt as if I needed more and more carbs.i wasnt losing any more weight despite all the training runs.so I decided to do the paleo diet fo athletes and started really trimming up.i also modified it to my schedule ,more calories for my biking swiming and running.it takes some tweaking and good info from other athletes.best in health,vy

Ole Cyclist

Hi Joe!

Very informative! I'd barely thought about this. I have three questions.
1. For how long races is this information adequate?
2. So, if I am a fat burner, what should I eat during long races?
3. Will a fat burner be as fast as sugar-burners on shorter events?

dinle

Great info Joe thanks for hitting this topic it's easier for me to print out your explanation than for me to try to explain it. We are team testing at bike ranch the 13th and 14th if you are in town stop by. thankss

Joe Friel

Ole Cyclist - The longer the event is the more important it is for your body to preferentially use fat for fuel. Short events (let's call that those lasting less than an hour) are not limited by fuel type. Of course, there are always individual exceptions such as extremely low aerobic fitness or depleted glycogen stores from previous extensive exercise.

Rachel Peacock

Joe,
Great info! But I am really interested in knowing what to eat before a short race or during a long race, as a fat burner. Please share! Thanks!

Joe Friel

Rachel Peacock - That's a short question but takes a very long answer--as in a chapter in a book. There are so many "it depends." I'd suggest you read my book, The Paleo Diet for Athletes. Available at Amazon.

Amateur

I did a VO2max test at my school, but for confidential reasons I'm not allowed to have the data. Anyway I was able to determine that I had an RER of 1.0 at an HR somewhere around 185-186bpm and an RER of 1.11 at 193bpm. Would these values correspond with AT and LT thresholds fairly close? They don't do lactate testing. Max HR which probably isn't important I think I got 202bpm.

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