CHO are stored in the form of glycogen in skeletal muscle (about 80%) and in the liver (about 15%). Fat it is stored primarily in the adipose tissue but it is also stored in skeletal muscle in small amounts. Fats and carbohydrates (CHO) are the two substrates mainly used, with some contribution from protein. ATP generation is achieved by two mechanisms- anaerobic and aerobic metabolism. It is often called the “molecular unit of currency” for the cells and needs to be synthesized constantly during exercise. ATP is a nucleotide responsible for the energy processes in human cells. Skeletal muscle needs to synthesize Adenosine Triphosphate, or ATP, for muscle contraction. The capacity of an athlete to exercise ultimately depends on the ability to transform chemical energy into mechanical energy. To know this, we first need to have some understanding of basic bioenergetics and muscle metabolism. It is important to know what physiological and metabolic adaptations occur while at different intensities and how they can be improved in training. The purpose of each training zone is to elicit specific physiological and metabolic adaptations in order to improve performance. “For the past 18 years working with professional and elite endurance athletes like cyclists, runners, triathletes, swimmers and rowers I have been able to see that zone 2 training is absolutely essential to improve performance.” Very similar data across many different sports has been described by coaches worldwide as well as in the scientific literature. By quantifying their training I have seen that their time dedicated for zone 2 training is somewhere between 60-75% of their entire training time. By doing this they won’t improve nearly as much as if they trained zone 2 in large amounts.įor the past 18 years working with professional and elite endurance athletes like cyclists, runners, triathletes, swimmers and rowers I have been able to see that zone 2 training is absolutely essential to improve performance. Unfortunately, many novice or young athletes barely train or are prescribed zone 2 training and therefore don’t develop a good “base”, thinking that the only way to get faster is by always training fast. While training in all zones is needed, zone 2 training should be one of the most important parts of any training program. Almost everyone training with a goal and a purpose has some form of structured training which is based on different training zones, intensities and workouts spread through a week or a training block, something that could also be called microcycle and macrocycle.
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