BUFFERING LACTIC ACID?! Aerobic vs Anaerobic Energy Systems in Running and the value of Threshold
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- Опубликовано: 19 июл 2020
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I did my thesis on lactate recovery...i had flashbacks! good info as always!
congrats! great subject!
What specifically was your thesis on?
@@SpartaSpartan117 power and lactate recovery
Lactate metabolism: historical context prior misconceptions, and current understanding. Rogatzki et Al, 2018.
I'd suggest reading this study...
i know im asking the wrong place but does anybody know a tool to log back into an Instagram account..?
I was stupid lost the account password. I love any assistance you can give me.
How many folks had to keep rewinding like me to catch all the gems? Thanks coach Sage!
Haha masky is the mascot of the year.
MASKot
After 30 years of coaching middle school runners, and at least as many as a competitive runner myself, refresher courses like this are still immensely beneficial. Thanks, Sage!
amen to that
I all out sprint every single run especially long runs gets the heart pumping my max hr is 400
@Zayne simard moore pretty sure op is joking. Good advice still.
Wouldn't you pretty much die at 400 HR?😉
Now I see that it's a joke. At my first read I thought he sprinted like a 100m stuck into his long run. He is saying he runs 15s per 100m, 60s per 400m and 4 minutes miles as an average pace for 20 miles... So yeah, he is definitely joking.
It's not fake, op is just a hare
Your max HR isn't 400 lol
Incredibly helpful, thanks for the awesome tips! This explains my training plan so much more!
I love masky! Definitely need more content from him.
Good training talk too.
Your explanation is helpful. Plain. Simple. Inspring. Make me wanna go for a run instantly
Great info - thanks for simplifying this down
Thanks for the constant inspiration. I would love to hear your thoughts on sacrificing some weekly mileage to get in more elevation gain for ultra marathon training
This video has been very helpful for me because this is always a hot topic for me when trying to overcome the LA threshold.
Great stuff Sage!
Excellent video
Great video
Dude, Sage is a low key comedian XD XD There's never a video of his where I don't lol at something he says - this one was the intro with the mask XD
Good video!
Sage great info in the video. You should check out Dylan Johnson as an example of how to incorporate scientific studies in. For example, when you show text or a graph from a study, you may want to explain how that specific study (or part of a study) supports your view/topic. You have lots of great info and if you present it a little more like a science talk you may draw in a new crowd. This is my advice as a college instructor, not a RUclips creator. Keep up the great content and amazing running.
Good points but lactate threshold is mostly determined by aerobic threshold. Raise aerobic threshold and lactate threshold goes up without doing threshold workouts. A rising tide lifts all boats.
I do agree with that mostly, that mirrors my experience on 5k.
I got back to running after a few years off. Really only did slower stuff, 5min/k, maybe a few bouts of tempo ~4min/k. After 6 or 8 month of that, I registered for a 5k, first time in.... like a decade I ran the distance (or the pace). Finished in 3:40min/k (17:40 or something). Which was close to my all-time PB of 17:20 from way back in track & field. Even though when I got back to running, I'd be slightly sore the next day from just 7k run at jog pace. So clearly, my performance on that 5k was driven by aerobic capacity.
Yet.... I'd nuance your point. I think if you want to improve a capacity, and if there are more than 1 ways to improve that capacity, clearly you'll be a better runner long term if you work on both fronts. E.g. the adaptation (raising aerobic capacity, improving lactate treshold itself, etc.) do have other side benefits that are worth considering.
I take a quarter of a teaspoon of baking soda 30 mins before intervals....it definitely works👍
I personally wouldn't risk it just for intervals but... does it work on time trials?
@@vergnetp I believe so, it just slows down the build up of lactate in the muscles
@@ThatRunningGuy Now I know why you're so good ;) will give this a shot
@@vergnetp 🤣🤫 don’t try anymore than 1/4 of a TEAspoon to start with or you may/may not get the 💩
@@ThatRunningGuy sir can i take it morning empty stomach before training
You know you're listening to a good coach when you have to stop the video halfway through to go for a run.
I died at the end hahaha
hahaha bear jumps on my back quite a lot
Lactate is a deprotonated acid (3 carbons), lactose is a disaccharide (sugar in milk, 12 carbons). Very different .
Yeah someone needs schooling
So milk is ok before a run?
@@LaCajunWash Raw cow milk is always good
@@twintyara6330 where can I get raw cow milk
@@LaCajunWash A farmer with cows, they pretty much sells milk directly from the cow for a fraction of the price of those on the store
Lactate is incredible, it is a good thing. Initial studies showed that lactate levels were increased when exercise was occurring so it was thought lactate was bad. This is incorrect. Upon hydrolysis to gain pyruvate, H ions are released, these cause acidosis, as acidity is determined by H ions. Lactate is pyruvate with an extra H ion. Lactate is actually an acid buffer, it decreases the acidity of muscle
Did it 30 years ago when I ran 1 54 for an 800 no problems with my stomach
When you ran the track workout you talked about you pushing off using quads and Athlete Special guy using hamstrings. This led me to look up the run cycle and push-off/clawing motion, etc. I’d like to hear you talk about what the push-off should feel like, please
@ 13:50 if you look at the athlete special’s legs is pull back to the front of his body is faster and more efficient because he’s using more momentum and fast steps, when he’s bring his knee back to the front that’s where he’s using the hamstrings and the center focus point of his stride. Now if you look at VO2 he’s using propelling rather than momentum so he’s putting more physical effort by using his quads to propel him the same distance by taking slightly longer and more powerful steps by raw strength. That’s the way I would explain it. It’s more natural rather than explainable
great talk, but never been attacked by a bear. I always back away from them cautiously. No wait, I do that with mountain lion, with bears I yell real loud. I forget
Back away slowly from a bear, scream and make yourself look big at a mountain lion. If the bear attacks you, play dead. If the mountain lion attacks you, kill it. Not kidding, it's probably attacking you because it's starved, which means that 1 its weak, and 2 if you play dead it will eat you.
I use baking soda.
1 tbls ...never had stomach problems...
Used it before and after hard hard runs....noticed i had less inflammation afterwards
Hi, Sage! Nice talk. Short Q: Do you think higher lactate in blood could be trained or it's genetics? Let's say in my max 400 m. I can take lactate up to 20 mmol while other runners 10-15 mmol. Does it say something? Is it worth thinking about?
Hi Sage, would you be so kind and put link to the article in the description, thank you in advance :D
Hi Sage - like video and to watch more. Thanks for efforts. I’m trying to improve my form. I see you have a few videos on this. Here in this video you show several times same closeup of two runners finishing track workout. Thinking second runner not exactly ideal form compared to runner leading. Looks like the second runner to upright and no lean compared to runner just ahead. Also second runner to much arm swing and seem over striding. Please could comment on this so i can learn. Thank for on any ideas here and also for all sharing and efforts.
I am here early
I had a 58 sec 440 meters. I’ll nevet forget that day.
It's the hydrogen ions...
Hi Sage, what do you think of using breath holds during training to simulate high intensity workouts / build up lactic acid tolerance?
like holding your breath? I would just run harder to get the breathing and heart rate up (more specific)
Hi Sage, I do drink baking soda dissolved in water the night before a tough training day:
A) Taking too much (i.e. 4 heaped tbsp.) did really upset my stomach....however, this subsided some three hours later. Quite unpleasant, but only a temporary pain.
B) Taking 2 tbsp. helps me to greatly reduce muscle pain and perceived fatigue that’s typical after a tough training session.
1) how much time before training we can take b.soda
2)how much should I take my weight 65kg
3)for how long should I regular use it like for 30days or 2months or.....
4)any intra workout drink
Plz suggest sir plz help
@@RockykiRiya I weigh 78kg to give you an orientation. Start with few and see how your gut does. If OK, take the next step. If not, try to dissolve few in your regular glasses of water that you drink over the day.
@@Anza_34832 any side effects? 🤕
@@RockykiRiya It has a not so nice taste, but you’ll get used to that.
In too large amounts, I got diarrhea (that was when I experimented with larger quantities). Note that the diarrhea is just until it’s out again and doesn’t last long.
Again, it is about 3 years after I wrote my comment and I am still using it. Give it a try and I wish you good success 👍
@@Anza_34832 one more question sir , do u use it daily or once twice in a week , I'm a beginer so I'm confused?
Hi Sage,
so Anaerobic threshold and Lactate Threshold are actually the same thing?
I'm glad sage didn't advocate taking that baking soda... Bad memories from when I tried that once in training. On a bike I found I could barely pedal (almost no power) because I felt so miserable.
For sprinters, how many times a week should these workouts be programmed?
What are your thoughts on Xendurance supplements?
Any thoughts about PR lotion?
Is there a maximin limit to buffer one's lactic acid?
we produce lactate and H+ ions but not lactate acid.
I still think, if you really going all out, 800 meters is the toughest distance in running.
Sir I am 5000 mt run player. Please tell me about improve my speed and how taken biking soda after running or before running and much quantity please tell me... My country is india
So basically if if lactic acid rises and you have the bear in the back it is anaerobic?
Also not a doctor, but looked into baking soda for reduced fatigue. Google baking soda overdose and you'll find some serious medical problems if not death. Decide not worth it. Diarrhea also not worth it.
yes, I am not advocating taking in a bunch of baking soda (i.e. the disclaimer in the video). Pretty much anything/any substance in "overdose" can lead to serious medical problems. Note that sodium bicarbonate is in a lot of things (and our natural body's buffer as well).
@@Vo2maxProductions Agreed.
water can give you diarrhea and also death.
Dosis sola facit venenum
Hey vo2. Can you do a video on nose breathing? Joe Rogan had a guy on a couple of weeks ago that advocated this and during the podcast they mentioned old school running coaches that made runners run with water in their mouth to encourage nose breathing. Do you advocated this? I think this would be a cool topic for a video. Thanks in advance. Peace.
That’s definitely a huge help in improving function of some breathing muscles we kind of neglect
Is LactAid something that could treat this?
Pretty outdated information on this. Check out recent studies no such thing as increased blood acidity. Lactate metabolism: historical context prior misconceptions, and current understanding. Rogatzki et Al, 2018.
yeah not the best info here from coach sage......
I checked this paper and am not sure it really contradict the info in this video. Here is a quote from the paper: "In toto, our conclusion is that both La− and H+ likely
have some negative eff on exercise performance, albeit
they are not necessarily the major causes of fatigue"
The "white stuff" hahahaha
If anyone else has any tips then please leave below, this is my training plan. : Monday- Interval Session, Tuesday- Easier Interval Session/ Progression run, Wednesday- Easy longer run, Thursday- Strides/ Hill strides, Friday- Recovery run, Saturday- Time trial/ Race/ Tempo run/ Fast day, Sunday- Rest day with no runs.
late but recover at least 2 days before your workouts. Replace your progressive with easy and do speed work twice a week.
Question about long runs and heart rate, from what I understand you should be running at a pace that keeps your heart rate quite low but when I run my long runs my heart rate averages around 175 and gets up to 190 by the end. Are there any ways to lower your heart rate without running slower? I feel like going any slower than i am at the moment would compromise my form. (22yo, 6min/km, ~10km long runs normally)
I guess u can increase weekly mileage gradually
I don’t know if it works but I try to take deep controlled breathes. I think stying hydrated is really important during the run because the blood turns to sludge and is harder to pump once ur dehydrated.... its a good question, I’ve been searching for an answer also
Good question. I'd like to see more feedback. Thanks!
Yes, generally under 75-80% max HR for "slow and steady" long runs. Should build aerobic fitness. Most people don't know their 100% max HR anyway, so I don't know what relative 175 or 190 is for you (i.e. is your max 220?). So it all depends. How hard are you breathing? Generally the idea is to increase the duration of your long run...so you'd build up to 12km or even 15km and eventually 20km. The real risk is getting a muscle strain/tendonitis or stress fracture from increased mileage...but that certainly should help improve HR numbers and general aerobic fitness (running more often and increasing weekly mileage...even a "conversational pace") Good luck!
I was in bad shape at February after radical frontal sinus surgery and averaging 132bpm for slow 5km (6:30/km) now I have been building weekly mileage up about 7% hard 93% easy and yesterday I did 17,5km run averaging 128bpm at (5:33/km), feels like I'm in different league now, thought my maxHR may be very low as my highest ever holding 172bpm for 27 minutes in tropical conditions. One of my friend barely ever average under 130bpm but his heart rate will not shoot up quickly after increasing pace, as almost for non-runner he has beautiful form, witnessed him doing 400m in 1:04 without specific training ☺️
What do you think about how the Kenya 🇰🇪 runners are drinking barley power, sugar and water before working out?
Lemon water
What about beta alanine?
Kind of raises the question why people drink acetic acid (pickle juice) during Ultras.
I think its supposed to help against muscle strains (probably bro science)
I need help every time I run I get fatigued so fast I thought it was anemia and but I came back negative please help
It’s the way of training, if you get too fatigued while running then maybe you’re doing too much too soon
For perspective I’m a 16 min 5k guy and I recently came back to running after a 10 month break and my first week back I did about 12 miles easy I’d say about 8:30-9 min pace per mile and progressively add more mileage. After 12 weeks rn I’m doing about 35-40 miles with long runs and tempos at 7:40 per mile on normal runs and tempos at 6:00 comfortably hard.
Running is very easy but the right training is what complicates people
Anybody here who tested METHYLENE BLUE as a booster for achieving better running results?
I never feel that lactic hurts in running..in cycling it hurts...I just find it annoying that you slow down when you go lactic in running but don’t feel much pain at all..md yes you slow down when you go too lactic on any form of exercise.. but yeah bi-carb helps..
Enjoy your info
Masky rocks!
Sir i'm running 20miles a week with easy conversation pace evening and i'm doing speed workout morning i.e(1325m-3:00 minutes),( 2×425- 1:29), (200×2- 39) for breaking 5:40mile! Am i doing right workouts sir?
*Sandy and me
Anaerobic capacity stuff is the most painfull stuff. The lucky guys are limited by muscles shutting down. The unlucky guys are limited by lack of oxygen --> feeling of suffocation; and you cannot overcome that feeling (maybe apnoe divers can). The worst thing about the latter is, that the feeling does not stop until 20-30 seconds after the intervall; burning muscles cure "immediately" if you leave them alone. Guys with a high treshold (>90% of VO2Max) are limited by suffocation in VO2Max intervalls, too. They do not manage to build up enough LA to should the muscle down before they suffocate.
I can endure the burn if I can just get my breathing back good lol,
Whipersnapper?
Sage, what are your thoughts on AMP PR lotion?
I'll have to look more into it. I saw one of their first "science support studies" and wasn't impressed with the data, but applying sodium bicarbonate through the skin (As this lotion product seems to be designed to do) definitely seems like a better idea than ingesting it orally.
Lactic acid is not a by product of glycolysis. Lactate buffers the protons release by the hydrolysation of ATP by myosin ATPase.... the lactic acid assumption is an incorrect old theory.
Does lactate still build up tho ? Even if found not to be from glycolysis,
And if so is there a way to reduce or eliminate it from the cycle quicker ?
Most people run the 50 in 4 seconds? World record is 5.5.
Electrolyte balance goes out of wack
Beta Alanine works better than baking soda
how so?
Mixed data according to this study: www.ncbi.nlm.nih.gov/pmc/articles/PMC2887393/
@@Vo2maxProductions interesting study. For those who want to skip the link, it says vo2 max decreased 5% in beta alinine takers in a months time, approximately 4.57 to 4.31 volume o2. VS no change in the control group. I find that quite interesting. BA is supposed to work. Perhaps vo2 max is not directly correlating to speed? I wish they could test max 400m, 800m and mile times, not just vo2 max. They spend all that effort on a study and find that they could have designed it and done it better. Because it seems they could find more interesting things if they keep digging around here in this vo2max bit.
why doesnt the body just store massive quantities of PCr to be able to full sprint for like 30 seconds lmao
As a 400 (and 800m) runner I was just looking into Baking Soda and the lactic buffering. Are you like Google, but as a youtuber...like listening and looking at my search history?!?
Great video btw👌👌
Does baking soda help? How does it help run?
Did the puppet say “firme”?
Crazy the difference between buddy in the glasses and buddy with Richard Simmons hair.. Glasses guy swinging his arms like a drunk gorilla and losing the feet while Richard Simmons is smooth and tight..
That fucking bear
Regarding the spreading of c 0 vid... the science shows masks to be extremely uneffective indoors, also the science show masks are unnecessary outdoors.
camera has too high ISO
yeah, but maybe because the camera tries to adjust for the low lighting condition. Not like its too dark but maybe the room isn't very well lit.
I hate that bear.
“The white stuff”🤔
Haha 300m not under 40s is a big red flag.
We all need more speed to run a faster 1500, 5000
There's no reason for threshold if you can increase your speed.
Most amateurs have the threshold of the pros but not the speed.
Speed is 11-12s flying 100m.
It's more like, "Mask up to save yourself from being beaten to death for not wearing a mask."
Which is ridiculous... people are fried...
I usually just chug Bleach
Why tell us to wear a mask when you didn’t when you ran with TAS?
Maybe it’s old footage
How can you wear mask in a race tho.
S nope filmed it a few weeks ago
Kirby Sting he didn’t wear a mask when he was standing around with himz
1. You're required to wear a mask in the state of Colorado (and Boulder especially) in "public places"...but this mainly pertains to being inside (i.e. any inside venue) AND when you might have to get within 6' of someone. So outside is obviously way safer (wind, more air volume etc). Generally I was over 6' away from Spencer and his group in that video. I'll admit during our 2 x 200m there was probably about 15-20 sec in there when I was in his "slipstream" and breathing behind him maybe within 5-6'. But that was a very limited time in an outdoor setting (40 seconds maybe?). I'm a science and numbers guy....the physics of particle transmission for COVID spread outside in "brief encounters" from 6' away would be much, much more rare than say going to a crowded restaurant/bar/inside a grocery store (or even sharing a car). So yeah, I'm not always having my mask up when I'm out alone running on the trails/mountains (and other people are not nearby!). That being said, yes, generally when running past people (even on the Boulder creek path or on a crowded track) I would pull my mask/Buff up out of common courtesy and I think it is a good safety pre-caution to take....that being said keeping 6' + away is still important (and being outside!). Always wear a mask inside and avoid crowds.
Only you can stop the coronavirus
“Only you” has also spread the virus
Masky also causes oxygen debt
Lactate.
Dude you should be a Harvard professor or something.
The moment you FORCE that mask to me, with brainwashing lie - the moment you lose one subscriber... Sorry.
I hope that you WOKE UP until this moment and comprehend HOW STUPID that was.
By the way - excellent information in this video. Thank you!
Tirned off at the mask shite
Can’t watch these videos anymore after the bogus mask comment.
The lie about mask turned your video off.
Correct mask up is crazy 😝
Lol.... Masks.. 😅
3yrs later... CDC admits masks did nothing. Hahahahaha
Mask propaganda but.. not needed buncha hogwash dude
soon as the goof sad mask up i was gone