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Moderator: Cycling B®y, spinbike, velocity


โพสต์ โดย visual3dmax » 04 มิ.ย. 2018, 12:01

FTP and New Metric TTE (TTE อยู่ใน WKO4 ) :mrgreen:

FTP พูดถึงเรื่อง กำลังสูงสุดที่ให้ใน 20 นาที การออกกำลังแบบต่อเนื่อง จุดที่กำเนิดกรดแลคตริค และ การล้างกรด จนไปถึงจุดที่ไม่สามามารถให้กำลังต่อไปได้

TTE คือการให้กำลังจนถึงหมดแรง การให้กำลังอาจจะน้อยกว่า FTP แต่ให้กำลังที่ยาวนานกว่า FTP อาจจะเป็น 80-90% ของ FTP //// การให้งาน อาจจะมากกว่า 30 - 70+m ผลลัพมาจากตารางซ้อม และ แผนการฝึก

TTE จะเป็น Index Aerobic capacity ของการออกกำลัง

ข้อมูลนี้รู้ไว้เพื่อ เราจะรู้ขอบเขตพื้นฐาน ว่าเราหนีเดี่ยวเราจะสามารถ ใช้กำลังเท่าไหร่ ? ขอบเขตใช้กำลังได้กี่นาที
เพื่อจะกำหนดแผน ระหว่างแข่ง

เช่น ระยะทาง 120 แข่งไปแล้ว 80 ///ความเร็วกลุ่มนำ watt np 230-250 (หมกไม่ลาก)

เช่น my FTP 300 TTE เรามีค่าที่ 270w ยิงระยะได้ 60m

****วางแผนการแข่ง**** 120km ปั่นไปแล้ว 80 เหลือ 40 km เราสามารถยิงที่ km 100 หนีเดียว 20km


ซ้อม set โดยใช้ watt 88-95% set ละ 20 30 40m /// total time 2-3hr พัก set ละ ต่ำกว่า 5m

ตัวอย่างของ TTE


ตารางซ้อมตัวอย่างเพื่อจะขยาย TTE ตัวอย่าง (Time To Exhaustion)

What Does Threshold Mean?
As alluded to above, exercise physiologists tend to often use the term threshold (or sometimes even lactate threshold) to generically refer an individual’s metabolic fitness. The term threshold is used because even though with increasing exercise intensity changes in substrate metabolism occur on a continuum, there comes a point (or exercise intensity) at which your body’s metabolic responses change significantly and measurably. This transition is typically tracked by measuring blood lactate levels during a test in which the exercise intensity is increased progressively, making it possible to prescribe training intensities based on specific lactate values.

Athletes generally believe that lactate is a waste product produced only during high intensity, anaerobic exercise, but in reality, aerobic and non-aerobic glycolysis can occur simultaneously, regardless of how hard you’re exercising. The contribution of each process will vary depending on the intensity of exercise. At low intensities, when the rate of glycolysis is low, all or essentially all of the pyruvate produced will be oxidized by the mitochondria, such that the production of lactate is minimal. As exercise intensity increases, however, the rate of glycolysis (and in particular, the rate of glycogenolysis) accelerates, causing more and more of the pyruvate to “spill over” to lactate. The accumulation of lactate in muscle, and hence in the blood, therefore provides a very convenient, albeit indirect, marker of muscle energetics and substrate metabolism, which are key determinants of exercise performance.

Measurement of blood lactate for the above purpose has therefore become quite commonplace, both in the scientific literature and among coaches and athletes. Unfortunately, many definitions exist as to precisely what constitutes lactate threshold. In general, these various definitions tend to yield results that cluster around two exercise intensities. First, the exercise intensity at which blood lactate levels first begin to increase during incremental exercise, or second, the exercise intensity at which blood lactate levels increase continuously during constant-intensity exercise. At intensities in between, blood lactate levels will rise initially, but will then decline back towards, and possibly all the way back to, resting levels. During prolonged exercise to fatigue, there can also be a secondary increase late in exercise, due to recruitment of type II, or fast-twitch fibers, still containing residual glycogen, and/or catecholamine-induced glycogenolysis in non-exercising muscle.

The first point actually corresponds to an exercise intensity that can be sustained for several hours, like the duration of marathon run for example. However, in reality, it is the second point that coaches and athletes perceive as “threshold”, and it is this disconnect between the scientific and applied realms that has contributed to so much of the confusion that exists about this topic.

This second, higher, exercise intensity can be estimated or determined in various ways, but the most direct, and hence most accurate, approach is to simply have an individual perform a series of longer (typically 30 minutes) efforts at constant intensity and measure blood lactate throughout exercise. The highest exercise intensity at which blood lactate levels are stable (or quasi-stable) represents the athlete’s maximal lactate steady state (MLSS). MLSS represents the highest exercise intensity at which the rate of lactate clearance matches the rate of lactate production, and corresponds to an exercise intensity that can typically be maintained for 30 to 60 minutes, though some scientists say 40 to 70 minutes.

Notably, this exercise intensity also tends to correspond to a number of other physiological transition points, the iEMG threshold, the NIRS breakpoint, the second ventilatory threshold or respiratory compensation point, etc. among them. In other words, MLSS is simply a surrogate marker for numerous physiological/metabolic events. Ideally, MLSS will occur at a relatively high workload, indicating a high level of muscular metabolic (as well as cardiovascular) fitness. Adaptations to training that result in an improved ability to produce ATP aerobically will be reflected by MLSS occurring at a higher workload.

Why Functional Threshold Power?
The metric was designed to utilize bicycle power meters to determine and track a power-based, highly accurate estimate of an athlete’s metabolic fitness through simplified testing or data tracking. Before power data, athletes who wanted to track such changes generally needed access to an appropriately equipped laboratory run by knowledgeable personnel. Not only is such testing invasive and often costly and difficult to obtain, it only provides an indirect estimate of an individual’s actual performance ability. Coggan’s introduction of a functional metric that utilized power data to provide such information directly allowed for easy measurement based on an athlete’s functional abilities as measured with a power meter.

Sustaining Functional Threshold Power
As noted, MLSS is an exercise intensity that can typically be sustained for 30 to 70 minutes. Since FTP is a simplified tracking metric of MLSS, it has the same sustainable time range (not specifically one hour, as often stated by others). Since this roughly corresponds to the duration required to complete a 40km time trial, the latter provides an excellent estimate of power at MLSS, especially when you consider how flat the power-duration relationship is in this region. In addition to improved metabolic fitness being reflected in a higher power at MLSS/FTP, however, training also tends to improve the duration that exercise at this intensity can be maintained.

To better understand this, we need to first understand the idea of sustained power output. Sustained power output reflects the length of time an athlete can put out a level of power without a noticeable degradation or decline in such power- statistically speaking, a point of deflection. Although again such changes actually happen gradually on a continuum and not really abruptly, such a point can typically be seen in in most athletes’ power duration and mean maximal power curves for hard, steady-state efforts lasting around an hour.

ลิ้งเพิ่มเติม นะครับ
บทความจาก TP
https://www.trainingpeaks.com/blog/intr ... c-in-wko4/

เคดิส Goldencheetah thai

Re: FTP และ TTE

โพสต์ โดย ว่าวต้องลม » 05 มิ.ย. 2018, 07:19

งานพิมพ์ด่วน รอรับได้เลยยยยยยยย บริการรับพิมพ์สิ่งพิมพ์ทุกชนิด http://www.thaiutsaha.com

Re: FTP และ TTE

โพสต์ โดย wisit.b » 12 มิ.ย. 2018, 21:36



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