[Music] [Music] hello everybody and thanks to be with us uh in this uh evening in this afternoon here in Spain um to share this chat with us and um yeah this time with Raul Lon is one of our professors of the program um this program is the sports training and nutrition master um and we are so proud and uh thanks to him to share with us this time to try to share with us some information about the things we are doing in our program so raahul once again thank you so much for your time and to be with us uh now I give you the the chat the control to stay with the with our with our mates hi to everyone thanks to you for the invitation to to share this this short time to to the people and show the the things about the the endurance training and the field that I work and I research well um like GMA said before I’m going to talk today about nutrition and training for success in endurance raisins and training and the implication from the endurance uh area the endurance field the endurance research and application in conjunction with nutrition and thetics and all the matter about the ER small detail to improve the performance and of course the health of the athletes uh first of first of all I would like to say that when I start my studies and Sport Science I I was in very very interested in the metabolism and the application for the endurance and other powers and team sport and the time between the the the high performance uh reaching at the training for get this success no in the athletes for that I uh continue studying thetics and nutrition and after that I did my PhD and Physiology and the different sports coach certificates to apply not only with the practice and experience in training and competing by me and translating the research and the new things or the new Lo knowledge and the new contacts with other people and other college uh from my student from my uh athletes and the people know today with with you I would like to thanks a lot all the institu I I have been working or research uh doing research um collaborated today with s of them and I would like to thanks on this opportunity today with s universitaria Real Madrid from un eura I would like to uh give the opportunity uh to you about the S inputs uh we uh take in account in the master program and different uh program in the master uh at the beginning with uh nutrition and training or endurance training we have to take always and keep in mind the SSI physiology for that I always say to the people and to the student to the sport athletes uh this is a phology we have to uh have a look to the clinical uh recommendation to the continuity is the main things in the training if the athletes have continuity maybe they reach their goals after that we have to do the interpretation from some lab uh exercise test or some data from this test and translate and put in the real field in the practice with the trainings program for that the SSI physiology books I recommend it are some of this I I also you for for keeping the your library personal liy and the most uh actual um in the current sport nutrition books is this the new version of sport nutrition from Mikel gon ask J andr who is a professor in this master too with uh some classes in in Madrid and like um d m and James Morton from Birmingham University say in this books for biochemistry for support an metabolising all the student all the athletes uh uh when they are training is quite or very important to keep in mind the question how occur the things and why and this uh or the responses uh uh to to to this question or the answer to this question are very important to interpretate the data from biochemistry physiology and of course in training and uh uh diet plan uh and some uh books on some refer very very uh news very uh from this year in the last month of the previous year is endurance training science from practice from inoa and other collaborator and one of the most applied to the Endra training uh like cycling is in this book interal training from Ben Rona from Norway who is working with some threats uh or Elites in the top today War a scenario like uh Christian blumel Gustaf Eden from Olympic distance in Thad to Iron Man dist and record and victories in Hawai or corner and from Spain Carlo St is a coach nutrition fion therapist and fada from Argentina instead of is quite important to keep in mind the cycl San and the mass hypertrophy implicated to keep the musle mass in endurance not only Toopy for power for and U the the actual magical things no nor magical because it’s very very useful and is the principal metric we take in account today for prescription of training in endurance not only in cycling instead of running and thread is the power or the power meter uh the AET are using in the bike shoes Etc and is related directly with metabolism and kilo and kilo calories that the atlet have to take uh take in in the inest and different periodization of nutrition and finally I would like to show you two books with different receipts H adapted to cyclist these books are from Han and Stacy s jef or doctor nutritionist from L cycling teams and during the tour the France and other uh grand Tours and different stage uh tours in in the world in the top and El little level but all the people can put in the kitchen and cook and dietician or or nutrition put in their peration well the intruction of this speech is about the different metrics of different variable we have to take in account V2 Max thresholds economy different points like fat Max or maximum fat oxidation these points and the amount of fats the athletes are using a different intensity uh which is the start Point like resting metabolic rate and different consideration like a foot in Che tring low rest uh different pathologies know in amateur people or Master people or different age group uh categories competition uh if we go to the to the lab test we have different tests ason Remy two or four M uh thresholds of lactates power FTP critical power or ventilatory threshold or the newest know today is HRV viability with DF Al a alpha one from assess and uh check the different uh threshold with no invasive techniques and only um tablet and iPad and uh the four in the AR no like cycling or running in the lab or in a a very close space in the gym or Box Etc excuse me uh yeah we use elometer or the bike or yeah another equipment and the variable to measure or take in account the external load like velocity radiant condence terum or apply apply force in the train training know like a gy with encoder and apps always taking account the physics and translate to the metabolism no from mechanic work like whats to metabolic or caloric H units like kilo calories or kilo after for that it very easy to uh communicate the warp that the H athletes are doing in the bike for example with some while they are cycling to uh expenditure during this time in training or competition like from aerobic Source or substrates uh to anerobic like uh lactate or phosphagen ATP or supplement related with creatine all of this yeah for that it’s very important to take in account like uh this uh paper shows uh longitudinal ER assessing or uh go to the lab or test in the field uh to monitorize the response to the load the training program and specifically to nutritional periodization or use different supplements so that is interesting to uh see which metrics with Device uh we are using we are uh uh comparing from the previous year for the previous session for the last top competition or in a injury uh period not for that is uh very useful uh uh if the people the training the trainer the dietician or nutrition have a lot of data we analyze today with different software different apps um interpretate all the uh responses to the to the training and the uh application uh with the nutrition in this area is very important the try intensity distribution or not only try sometime a distant intensity distribution for example with um physiological checkpoint like threshold or fat Max or B2 Max um we can classify the uh training and more specifically nutritional field to the different option or the special estimation to the expenditure of Which substrate the athletes are using for example in this picture we can see from New York City Maron uh the day after uh like uh the the runner is suffering to go uh Dan there and maybe there is a musle injury there is a muscle uh aspects take they are changing know from the minute one in the marathon the days after no and What’s happen What’s happen inside the mass What’s happen there well we can go to molecular uh Pathways of the cell inside the cell inside the mitochondria What’s happen with pgc1 Alpha tan Etc and all the things relating the metabolism with the effort in the competition like near City Marathon or training session after that we have to consider the different mass of F and they metabolism the different option to use the Cates like uh phosphor creatin or ATP or carbohydrates fats uh Etc not only in the thoughts on in the uh musle store Li Li STS and uh supplements or food uh they are intaking pre during and after the the for uh yeah these picture show like uh women uh women that are running no uh very old age maybe we hope reach this age doing a sport or doing exer or physical activity or movement at least no uh we con consider all the things during the long life and the lifespan in different uh age group age period and different categories uh with uh former or senior or where we change to master at till this this age know after that we consider all the thing from companies Medical pharmacological company Etc the research always taking account the illegal things the dopping and always make sure that your athletes are doing the proper things always with uh supplement uh are legal are with renom Brands Etc and after that go to running no and go to the apply in the uh training of competition scenario when we talk about SP nutrition uh I have in my mind no I have in my head always two image like that uh one is The eort Agonist until the end until the Finish Line until yeah and after that we we say which things magical things like panoramics or another wizard is well which thing I have to check I have to uh put in my next intake no during my planning or my competition execution no always the basis of this endurance say par fter if you want to be you want to be an Olympic champion choose your parents Wesley because the main thing is or the start point is the genetics because the basic predict of performance in endur is B toax the anerobic or ventilatory threshold two the second one and the running economy maybe nor an the last years or this uh century is more more important put in the Practical things which trainer uh medical staff nutrition staff for that go to front genetics to different option for the improve the running economy for example we have to take H the metabolic efficiency always in the planning in in running for example but just in cycling or and and tri or enduron Sport and the cardiorespiratory efficiency for that it’s very important to assess the cardiorespiratory Fitness and goes to metabolic efficiency or of the Su strats we uh research uh in the pass about the metabolomics and spontaneous exercise in animals suggesting increase lipolisis and alter glucose metabolism when the animals are in at rest for that is very important that the people uh thinks uh think about the uh expenditure that they are doing on the are taking in the in the practice and what’s what’s uh the uh consequence in the rest for health not only for improve uh the performance between the eort and rest uh to uh translate to the normal life the real life not only for the competition of the young age uh and the transmitting the importance from the next year or the next decades for that uh we can see here in this slide um glucose metabolism is Alter insulin sensitivity the Cal daily policies Etc always with the exerise spontaneous uh if you think the SSI is planned okay it’s very very useful to obtain or get the the objective the goals and What’s happen with the fat oxidation uh what the fat not another words the inut from dehydration and SSI and performance like Danel play and Professor Paul beon say in this post no always the start point is basal parameters and relationship with physical fors and if we are going to do a test in the threadmill elometer or different sensor device or or scale like impression no the feelings about the for we can check What’s happen about the uh sub substrates sorry carbohydrate fats and SSI intensity relationship and What’s happen with with all of them well we can see here in this picture from ask J andan act carbohydrate intake reduced fat oxidation for that is the application for the intakes at different times during the day in the early early morning for the first training or first session and what’s happened with the second session What’s happen with the next day session no and the nutritional periodization during the day from previous load out of energy carbohydrates Etc all different supplements with evidence What’s happen with the recovery or What’s happen with the adaptation we are uh trying to to force no for the for the athletes in this case uh we go to the to the study no and we can see here in the in the picture from uh nysis watch account is very useful I recommend to to follow them and what’s happened with the maximum fat oxidation or the fat oxidation in a different intensity from compared to the BO2 Max no and what’s happened with the carbohydrate intake H during or previously to the to the start the training and What’s happen with the goal no improve the body composition improve the physiological uh processes or What’s happen with the performance no um we try to put in a clear um image clear picture to the student in the master with different option with different possibility not only related to Fat Max uh instead of for example to to the energy consumption during the eort um correlated with the external low like kilometer uh Power another thing no and not only in endurance like uh me or my classes in another team sport and Power Sport with other college and another professor we can see here in the P from Daniel PL and Professor Len we can see the different fat Max groups between a highly or moderated uh training people or walking cycling uh taking Tak taking carbohydrates or placeo drink or food or supplement or What’s happen between the different uh from um women are men uh females and males are we can see for example in N TR mlan H kind areas in another part of the war we can see uh like uh the woman or the winess are uh reaching the performance of the of the top in the over classification of from males for example top 10 the last race we can see what’s happen with the metabolism the body composition and especially with training and nutrition and in this in this graph we can see the differ between the fat oxidation at different intensity uh between male and female no we can see here in the uh FS of lactic I from McLaren and Morton book uh we can see here uh the store in the in the liver uh we have the glycogen go to perides and go to the glucose until the blood to go to the Masset to be used now to obtain the energy to the movement uh mechanical movement like running cycling Etc and this is a cycling a a cycling phase because always are using or reusing the energy know like the low say the the energy not disappear we are transforming uh in the recovery for example in the training process like interval or different sets with rest duration uh modifying the density between eort and recovery and What’s happen with the energy what’s what happen with the uh substrates like uh carbohydrate especially with the glucose no when we are in recovery phase we can see here the glucose go to the Massa but not for use is to store like a glycogen M glycogen and go to increase the reserve for the next for depending how manage the athletes the effort and recovery and What’s happen with his or their liver and their muscle the substrates or carbohydrates carbohydrates sorry are moving in different uh option different uh ways to use or store for the next for or the next uh session and this case we can see here we H and we work in in class uh about the What’s happen with the oxidation rate from fats or carbohydrate we take the papers we take they will analyze the paper the formula the different option like uh we can see here in the slide about the frame research for the 0 years what uh translate the data from papers to apply for example in next F we can see that we only need to take the V2 and V CO2 values from uh SSI test with GES with speedometry and with these two variables we can uh estimate a more H individual approximation about the what about H the expenditure from carbohydrates and whats from H fats and What’s happen with the nutritional planning not only for the diet plan uh for the for the competition plan uh too you know like um for example the the time between the different option to take for example a gel or bar or fruit or sandwich or depend of the different option and different sport modalities no for that is uh quite important to take the data check the values from the different athletes and personalize the diet plan are the supplement option uh planning during the competition during the recovery we can see another formula from ask Jake and and G gu is from 2005 and we use a lot this formula different College from FR or like inos use in the previous use paper or uh Jr Ang formulas we use a lot to in the same way you know take the formula put in an xfi analyze the data from BO2 and bco2 values and after that interpretating the data to translate the numbers to food or supplement a different time option to the athletes and the training session recovery or competition propose in this graph from is glutos we can see uh like the carbohydrates oxidation are increasing in different uh uh ways no different um yeah different option and different intensity of What’s happen between the fat and the carbohydrate at one power uh especially for example in watts per kilogram Bally relative for body weights for example for cycling of another purpose which very important to the total weight no um after that we have to check uh the grams per minute are oxidating uh the the athletes at different intensity for example in sound to easy sound to Rite or to run or to swing or to SC different option to endurance sport different option are at intensities and after that what’s happen with the training plan during the season for example for different period of loading RS H pick performance to reach in one month or one week or one day you know for example the summer for Olympics game or what’s happened for example today uh in the Rolland garos or what’s happened the last uh uh week in the jro Italian and for that is very important to check to assess longitudinally uh the process between metabolism and mechanical work ER especially at substrates oxidation and [Music] use we can use another device like lactate uh in the ear or finger and we can see the sponse between the anerobic way or anerobic metabolism implicating the lactate production and or of course the carbohydrate use in nonoxidative uh way know I say with this movement because it’s very poic scene today but yeah when when we see lactate are increasing okay we are implicate in more detail or more uh and more amount of carbohydrate oxidation in the different intensity like we can see here the intensity in wats per kilogram is increasing and for that it’s very useful to see the differ between the dot line and the continuous line uh uh about the processes no in one year or one part of decision or different training program or different option for example for equipment or shoes or different material or after an altitude stage or using supplements yeah depend a lot of of a lot of thing well in this in this thing uh always about the continue from the intens it we have to consider the high intensity interval training like polarized training high intensity is there for a low intensity or rest is the recovery phase for for example for Interval What’s happen with continuous training like fle and What’s happen in the performer and in the health after that is um useful and important to uh use the terminology and what’s happening with different training for that the the nutrition need and diti theti nutrition need to be uh familiar with the words um terminology use in the training uh being contact in H with the coach the trainer the athlete and try to know all the things about the ER characteristics of the training Parts uh different goals to the density between fors and R and What’s happen with that uh like we can see we can show before in the uh image know from musle and liver and rest or exercise from McLaren and and Morton we can see a lot of uh terminology uh words and classification from uh interval continuous uh intensity from performer or health and we uh always uh like to share with my student with my athletes with another college or coaches of the what uh they are using in the training program or what they are familiar in the nutritional periodization with the athletes are using different option in the power uh in the power war or the power uh area or power field in cycling thrat or running uh we can see graphs about the power profile or speed profile uh something like this picture no uh always the duration or short duration more power long duration less power or less What’s happen in the middle What’s happen between the ventilatory threshold one or two critical speed or functional thresold power the different concept of terms of the the the anerobic threshold we can see here the relationship between the war capacity in kilojoules that we say before about the ER put the work uh capacity link to uh nutritional and What’s happen between Kil from work and What’s happen with kilj from energy from intake from carbohydrates or fat Etc and what is about the expenditure uh depending of the Watts the power during the session depending of the mechanical work we adjust the nutrition the diet plan the supplement option h under recovery for that is very important to know about the program about the training program what is uh the the goal or the main goal for the session and we can adjust the the the nutrition we can see different uh intensity classification and picture like we can see here or here different Zone depending of uh fixed values to to relate to to the power or duration and we can see the movement from this curve or this areas from Power SS to another one increasing the the wi or the or this or or the highight to the to the to the power reach in the training or with the nutritional help this is another one with percentage and this is another one we can classify the level from for my athlete with the power and after that we can translate to the Nutritional that we said uh before and it’s uh another uh useful option to do a Power speed profile like we can see here the weapons uh related to the the areas we have to improve for example for competition for spring or for long a for or work for another college or teammate no is very useful not only improve the power for example uh we can improve the body composition and after that they are uh implicating the power because we can increase the massel mass we can reduce the fat mass and in this case we are changing the power production for that I are or we are improving the the low level at different uh zones for the far profile we can see a perform index uh like we can see here and take number to check the progression during the time during the session or during the next year or OIC cycle in this in this area we use in a practical way the HRV the heart rate variability we said before we were talking before is another variable for the heart rate and non investing and yeah we can see during the the session in real time like uh in the road or in the mountain or in the in the track and field like say in analytics no yeah in in aret know that you can see here with a tablet and we can check with different option H and very very practically use the the the threshold in this way non invasive um you don’t need uh anything else uh we can see that uh the the research are validating this device this technological option to translate the science to the practice to the field not only to do research not only to write papers but we can see this paper from this year from the last six week two months uh publ on and the beginning of the year we can see in the in the classroom to uh goes to evaluate with HRV threshold different option about the running the cycling without lactate or ventilatory thresold or power Etc we only need a tablet and just wraps to to uh assess the threshold the in invasive way this time we can uh put in a uh graph the limits from the thresold some one some two or some three in a more simple uh classification or more simple picture we can see to the left uh yeah you can see here in the zone three is high intensity is above the anerobic threshold bt2 like the threshold or yeah depending of if FTP ortica power with power um number Etc and this is for in ter training for example for heat um the polariz training no is between high intensity and the recoveries and low intensity goes below the aerobic threshold the bt1 or the lactic threshold one know the low intensity when the athletes obtain another uh gains for example for um mitochondria the blood and the vessel or the blood vessels and the and Genesis and another important things for example like fat Max or another weo uh before no in the middle between threshold is another type of training is very important for example for amateur people and the elite uh athletes uh in a big number I using the polarized training maybe not uh with a focus but always if you consider the competition level the competition velocity power you have to work at this high intensity but you have to recover looking for this adaptation this physiological adaptation for that is very important to go to recover a low intensity and maybe you are competing the the average for the long four for example for five hours cycling right you go to the main heart rate or the mean power is in sound too for that it’s very illustrative this picture because you can understand what’s happening in the training and in the master the different classes we can see and we can evaluate and we can check different option for to to analyze it to uh training to do the training prescription we can use another classification for five songs or seven songs or nine songs where we see the power profiles graphs uh before no but yeah we can always use if we have clear what we are doing for that it’s very important that uh trainer Professor or college that they are working or we are working with this uh language uh translated to the student no this is uh some parts of the theorical and practical classes during the master we can see here it’s very important to to link the maximal capacity the V2 Max in Aerobic uh uh concept uh to the for example fat oxidation and carbohydrate oxidation we are reserving the carbohydrate because it’s a limit liit fight to the performance and the athlete depend of the Lo the previous load or the intake urine but if we can improve their cardiorespiratory fic always we are changing the metabolism inside uh their body we can see here we are moving the crossover point we are moving the ma maximum fat oxidation percentage or a relative intensity uh the beginning from the next months next year next uh Olympic cyc depending of uh the purpose and the go no we can see here uh from uh Inigo samian the uh performan responsible for uh emirat cycling team in cycling and athletic clud in Spanish Football League um they are translating their research in metabolism for example with with cancer patients and high performance or moderate uh performance with a metabolic metabolically impaired patient What’s happen with their metabolism and what can extract about the information to put in practice in training and nutritional uh periodization we can see here the different fat Max uh C groups for example in the top the high level from professional cycling uh uh riders or athletes and less fit individuals in the middle are uh in the other is uh metabolic syndrome with uh different uh pathological uh affection to the to the health not only for the performance no and what’s happen about the strategies to improve for example the running economy the first concept we saw today what’s happen about that we can see here the strength training is very important not only for power or strength sport uh like uh Athletics or like um uh bodybuilding or uh yeah CrossFit yeah depending of uh what you think about the Str training no uh when I show you before one book about hypertrophy for brain Comfort one reference uh guy today in the strength training on protein metabol and intakes foret training but you have to move uh to the endurance athletes too because it’s improving some parts of their power profile that they are in a low level or less fit um yeah you can see here nutritional strategy are very useful to uh um I try to to put today know the the link between nutrition and training and another thing I so I said before H the altitude training because with the altitude training the trainers or the athletes are looking for improve their physiological adaptation maybe for aerobic uh objectives to improve the hemoglobin the yeah the the aerobic um metabolites or the aerobic enzymes yeah you move not only the uh for for example for Speed uh speed um modalities like letis like high jum uh throws or yeah uh long Jam Etc they are they have beneficial uh beneficial improvement with the altitude for the pressure and the oxygen concentration is not a f for them but when we useing endurance training we always trying to look for another improve in physiological adaptation always with aerobic purpose blood the content of this blood and the power at this altitude always when we go to the sea level again we are in a high level no and all your athletes our athletes and a high level for example uh this weeks this week uh sorry uh T Pacha the winner of the jro Italia the last Sunday uh was talking about okay we are going to to rest Sundays and after that go to altitud training until uh some days before the to the franc Begins for that they are resting but they are looking or trying to improve their performance after a big like three weeks R to like J Italian after that is another option but we have to take care about the training process and the high altitude and What’s happen about the nutrition and this altitude no for example we research about the addition for strength training for cyclists and we can see in this uh paper they are improving some parts of the power profile in uh mountain bike riders we uh resar in another paper the addition of St training to of rad or M bike cyclist is a useful uh comparing to endurant strength training typically the endurance uh athletes use in the past not today but in the past no after that H the amateur people or between the threshold you remember about the the different so like endurance training low intensity doing the training session in the gym uh plan but uh adding a maximal or grand and a four or high a four to the to the training is not limiting is adding beneficial uh aspect of you are improving different aspects to the to the performance of the athletes after that linking the the training in endurance with altitude we research some uh some years go nutritional strategies in Elite in an elite uh marathoner uh endurance athletes a very high altitude the usual altitude is 2,000 2 and a half uh meter of altitude we go higher because uh the the athlet was training a lot with intermittent hipoxia goes to Colorado in United States uh to try in 2000 2 a half altitude training and after that he h he needs to move in an higher attitude because the adaptation doesn’t occur if always training in the same way know for that he uh was needing to move in a higher altitude we uh we were doing a research about the nutritional implication not only training and irration and we can see here uh in the training in the in the raining and the mountains in uh in per at uh at least 4,000 met after that um we can see here different device and we can see here different device used for athletes for example Christian Blum we talk before and what’s happened in the last no uh we can see here the the record of B to mats this year and we can see here from Anda some years ago when he reach the podum in the the ultrasound to measure the glycogen in real time H after the stage during the the wter for that is different option today different option to interpretate the data between a for and nutrition option for example for Recovery or what’s happened about the revolution in the endurance training for example for Norwegian method from atletics the the in brid and brothers and they are changing but they are using the lactat to prescrip uh training prescription sorry we can see here how to apply the Norwegian medum to training use the uh maximum St State the mlss to obtain the marginal or the big gains not marginal we can see different research paper about that because they are changing the the way to understand the endurance training and we can see here about one thing is uh from the last de of the previous century and we are using today with another propos and for that some people they were refuting the use of lactate and now is the newest and of course it’s not the newest it’s only if we can use the data to interpretate and apply in a different way to improve we can see the different option in nutritional we uh know about the oxidation depending of the intakes a different option from carbohydrates glucose fructose Etc and we can see different option to intake this different types of carbohydrates or different carbohydrate sources and we can use or we are using different uh apps to translate the data for the software at the uh artificial intelligent to analyze goes to the kitchen goes to the cooker the chef and with the information from Dian nutritional interpretate the data from the training session or uh competition uh profile after that we can see different option for example nutritional strategy mixing the fructose and rice for example adding fructose to the glucose or martexin uh from fruit or for powder for H sorry Jam H go to the option in the table in The Breakfast Table Jam H and of course uh different typical or classical s like Cal bread pasta rice Etc and What’s happen about the new Orizon carbohydrate recent an application we translate this information to the real scenario we can see here about the G Valley we talk before about the different formulas different res paper Etc and my last message to take home is R does not make you fat for that I would like to reach the a long age or big age to continue doing endurance training and always with her for that thanks a lot for your attention and if you have any question I have I would like and I here to to than thank you rul thank you for your time thank you very much for the talk thank you for your time and thanks to all of you for your attention to be here with us and the participation in this train and sport nutrition evening thank you to all of you see you for
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