Training Programs

Attached are you’re training and nutritional protocols for Week 2. Please review each day’s notes and video links. As always, if you can’t get on the motorcycle, simply discard and focus on your cross training protocols.

Free Radicals and Performance

Dating back to 1775 and the research completed by a biochemist by the name of Joseph Priestly, the importance of oxygen associated with sustaining life was discovered.  Ironically, he also discovered the dangers associated with the utilization of oxygen as it related to health and wellness.  As you breathe your body utilizes stable oxygen (O2) molecules and converts them to free radical molecules.  Scientists now associate oxygen-free radicals with every major chronic disease, including heart disease and even cancer.  Free radicals also play a major role in the aging process.  It is important to become aware of these potentially harmful substances, what increases their production, and how to control them in order to reduce the negative effects on your health, performance, and the aging process.  Increases in oxidative stress, whether from too much free-radical production, too little antioxidant activity, or both, speeds up the aging process.

According to Dr. Maffetone, different levels of exercise intensity can produce varying amounts of free radicals.  Low intensity aerobic training (according to your personal heart rate zones), produce little or insignificant amounts of free radicals, and the smaller amount is more than likely well controlled through the body’s natural defense system, especially if enough antioxidants are present.  A well-developed aerobic system has its own antioxidant effect.  Fat burning and free radical breakdown occur in the mitochondria contained within aerobic muscle fibers.  With this in mind, people in better aerobic shape are more capable of controlling free radicals compared to those who are out of shape.  Research validates that individuals with a higher percentage of aerobic muscle fibers have more antioxidant production and therefore more antioxidant capabilities.

However, exercising at high intensity levels (above HR Z3) and lifting weights can have the opposite effect.  Such intense activity produces more oxidative stress – some research indicate as high as 120% over resting levels.  This is the result of physical damage to muscles, lactic-acid production, and higher oxygen uptake, which may increase tenfold during activity.  Higher injury rates are also associated with increased free radical production.  Additionally, the development of more anaerobic muscle fibers means less aerobic mitochondria for free radical elimination.

This is (amongst others) why you will see the majority of your weekly volume based on aerobic effort.  Understanding intensity levels and their influence on your health, wellness and ultimately performance is another tool for Working Smart, Not Hard and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches and Staff

Thought for the week:

“Every successful athlete I have worked with has done the best with the conditions found and didn’t wait until the next year for better circumstances.”