What does it take to Qualify?: A physiologist's perspective

OK, so back to my normal milieu this week …..

Questions and emails on my ‘what does it take to finish an Ironman’ post seemed to indicate that you all liked the format but, for you, finishing isn’t going to cut it. You want to qualify! :-)

Today’s pic is of one of the top Age Groupers I coach, Shawn Burke, busting out a 9:23 qualifying time in Ironman Florida. Being able to work with Shawn and a number of other top age group athletes ‘up close and personal’ over multiple seasons, I’ve been able to witness first hand ‘what it takes’.

I’ve written a previous post on what it takes from a general work/commitment perspective to reach the very top of your age group. Despite the heat received, I stand by the message:

- Multiple years of physical training, amounting to several thousand hours of work.

Perhaps the message would be a little more moderate for a Kona slot, but the way things are going at the pointy end of the field, Kona qualifier and top AG are rapidly becoming one and the same. In fact, based on last year, most flat course qualifying males under 50 were in the 9:30’s!

But is work enough?

Gordo wrote a great blog this week on personal excellence. His conclusion that “protocol does not matter UNLESS it is supported by a habit of personal excellence” is worth a re-read. Or, put another way, you need to set up your life (& your program) to enable you to ‘do’ before worrying about ‘what you do’.

Based on the Kona qualifiers that I have worked with, some 20hr training weeks are almost a pre-requisite. Also based on the athletes that I have worked with (excepting those with freakish recovery abilities), 20hr weeks are going to be VERY hard to string together on much more than a ‘standard’ 40hr work week. Add in the constraints of a young family and you can see that for many, VO2max or FTP is NOT the #1 limiter.

That said, while a 20hr week load (and the life conditions to absorb said load) may be bordering on a pre-requisite for a Kona slot, it is not sufficient in and of itself. Put another way, just because you set up your life so that you’re able to string together the requisite load doesn’t guarantee that this load will give you all of the fitness abilities necessary to race at the very front of your age-group and secure a Kona slot. I can guarantee this from personal experience!

There is somewhat of a ‘bottle neck’ effect that kicks in around the 10hr Ironman mark. A lot of very serious folks getting their consistent 2-a-days in and all shooting for a limited number of slots. Under these conditions, only the smart survive. In these conditions, work is not enough, it is focused work that counts.

‘Focused work’, to me, means work targeted towards a specific objective. This necessitates that we define what physiological objectives are ‘mission critical’ to fast Ironman racing. By defining them we can assess whether you have that base covered as an athlete, and if not, the best way to rectify that shortcoming.

Endurance:

In my last blog piece I outlined the key endurance adaptation of glycogen supercompensation, in which with repeated bouts of glycogen depleting exercise, the body’s energy stores can double. Maybe somewhat surprisingly, this adaptation seems to have a ceiling that can be reached pretty quickly by novice or prospective Kona qualifier alike, i.e. both have ~3000-3500 cals to work with.

The major difference between the novice and the Konee when it comes to long duration fueling comes from the energy contribution from fat. Based on our lab testing, athletes who qualify for Hawaii are typically generating >33% of their energy needs from fat (~300kcal/hr). This is an important adaptation and one that can be limiting for a lot of athletes with V8 power but lousy fuel economy. By generating 5kcal/min from fat, a 10hr Ironman gets an additional 2800 calories of work done over the course of a 9.5hr Ironman. Add in ~2400 cals of worth of energy from exogenous carbs (gels, sports drink etc) and we’re up to ~8500 cals worth of energy to play with. So how much fitness do we need to get 8500 cals of work done over 9.5hrs?

Fitness:

8500 cals of energy output over 9.5hrs is equivalent to ~230W of power on the bike. Now, as outlined above, we want this 230W to occur within the zone of max fat oxidation (~60-65% VO2max) This infers that the athlete has a VO2max of ~5L/min at an economy of 75W/L.

These numbers also pre-suppose that a 230W output will ‘get the job done’ and get the athlete from A-B in ~9.5hrs. Based on my calcs, probably true for a 75kg athlete with decent position over a well paced flat course. Much bigger or any less aero, and the athlete will need more power.

So, in relative terms we’re talking about a VO2max in the neighborhood of 65ml/kg, equivalent to 5K speed of ~17:30 and a CP5 of ~400W. It goes without saying, that this represents a very high level of aerobic fitness: 1 in 200 fitness for a young male, 1 in 10,000 fitness for a 40-49 yo guy based on the Cooper Institute’s data!

It is also worthwhile remembering that this level of fitness is not sufficient if not paired with appropriate race specific endurance. If it is paired with a high level of fat oxidation and an AeT of >60% of VO2max, the athlete will be in a good spot for their Kona assault.

If the athlete has a particularly strong fitness base, i.e. an AeT at a higher % of max and a fat oxidation profile that continues over a broader range, they may ‘get by’ with marginally less VO2 ‘top end’. However, there are limits to the % of VO2 that any athlete can hold for a given duration and in the interests of long term development, shooting for this balanced mix of ingredients is the athletes best bet towards achieving their potential in the sport.

Setting these fitness pre-requisites in place before putting the final race specific endurance block in place represents a strategy of ‘reverse periodization’. I’ll talk a little more about this in a future blog. Until then…..

Train Smart,

AC

What does it take to finish an Ironman?

A bit of a departure this week from my regular focus on high performance athletics to discuss the level of fitness required to complete an Ironman race in under 17hours.

Before I whip out the scalpel and start dissecting, a couple of quick observations on the psychology of the Ironman finish…

Having the chance to coach some first time IMers has been an interesting experience. Not so much from the physical side of things, as I point out below, the physical equation for an Ironman finish is quite simple – get the athlete fit, strong, and teach appropriate pacing. But the psychology of an athlete’s first attack on the Ironman distance is a thing of pure beauty.

In my experience, a first time Ironman has a perspective that often fades as the athlete morphs into a ‘mid-packer’. The magnitude of an Ironman finish is not lost on the first timer and the accompanying fear offers real, pure, motivation.

The athlete pictured above, Louie Bonpua exemplified ‘pure motivation’ better than anyone I can think of. For more on Louie, click here…

I know, thinking back to my own first marathon, the daunting task that lay ahead and the accompanying fear of ‘the wall’, ‘the bonk’, ‘the bear on the back’, motivated me to train seriously – 45-50 miles a week for a good 3 months prior. Right or wrong, after completing several of these, along with some Ironman races, century bike rides etc, I think I have tended to lose that outsiders perspective on the significance of running a marathon and the respect that the distance deserves. The same thing often happens as an Ironman athlete has a finish or 2 under their belt.

Make no mistake, the Ironman offers no mercy for those who have tread those roads before. She is and will always be a distance that demands the utmost respect, to finish an Ironman on any day is a significant accomplishment, one which is often forgotten by the experienced IMer until they experience the joy of crossing that line one more time.

So, let’s delve in to what purely ‘crossing the line’ entails in a little more depth….

Endurance

Of course, an Ironman finish requires substantial endurance. But what, physiologically, does this mean?

In events over approximately 90 minutes in duration, the #1 thing that ultimately will force the athlete to slow down (or stop!) is most likely to be running low on glycogen. Therefore, any athlete who takes on the task of Ironman is going to want to maximize their glycogen stores.

This is an interesting adaptation because, given the right (glycogen depleting) exercise, athletes can almost double their glycogen stores within 10 weeks of specific, intense training (Greiwe et al. 1999). Thereafter, very little change is expected.

In specific numbers, an average sized male athlete may begin training with glycogen stores of 1650kcal and after 10 weeks of training may be up to 3300kcal. In other words, time to exhaustion in glycogen depleting activity roughly doubles. Obviously this is a key adaptation for the Ironman athlete

Metabolically, the other 2 key sources of energy for our Ironman athlete are their fat stores and exogenous glucose, i.e. sports drinks, gels, bars etc taken during the race. Maximizing the energy contribution from the first is a long term training adaptation. However, maximizing contribution of the second is purely a case of being out there long enough to digest the carbohydrate. This is where the back of the packer picks up a significant advantage.

While it may take roughly the same energy to cover 140.6 miles irrespective of the speed you do it, those who space out their effort over a longer time are able to take in and digest more exogenous carbohydrate along the way. Therefore, while a front of the pack guy may only have sufficient time to digest and use an extra 1800 calories worth of sports nutrition, a ‘back of the packer’ who is out there for 17hrs may get an extra 3800 calories from outside sources!!

OK, so assuming we have maximized our energy stores to 3300 cals and we’re out there long enough to get another 3800 cals from food, how fit does the athlete have to be to use this 7000 cals of energy to get from A to B in less than 17hrs?

Fitness

So, in pace/power terms what are the requirements for a 17hr finish?

Assuming an ~ 8.5hr bike and ~6.5hr marathon, an 80kg athlete will be putting out anything from ~80W on a flat course to ~120W on a hilly course. Additionally, they will be walk/jogging at ~4 miles per hour.

In fitness terms, sounds pretty tame, eh? But keep in mind that for most athletes, this ‘fuel economy mode’ of 400 cals of carbohydrate per hour is (based on our lab data) only going to enable them to work at 50-55% of their max aerobic power.
So, keeping in mind that the athlete will only be able to hold ~55% of max aerobic pace/power over this distance, in my opinion, an athlete hoping to break 17hrs, in addition to the requisite endurance training needs to be fit enough to have VO2max numbers of ~160-240W on the bike and 8 miles/hr on the run. Based on ‘normal’ economy data, this translates to a VO2max of ~30ml/kg for a flat course to ~40ml/kg for a hilly course.

I’ve provided a couple of charts with VO2max norms for male and female athletes below to put these numbers in perspective for different age groups. My suggested ‘tough course’ IM requirements are in red, with ‘flat course’ IM requirements in yellow.





As indicated, any older athlete, particularly any older female athlete that finishes an Ironman under 17hrs is VERY FIT! Even an older guy of 40+, who finishes an Ironman under 17hrs is likely fitter than 98% of 40 y.o guys across the country! This puts ‘Iron fitness’ into true perspective.

The magnitude of a tough Ironman finish for an older athlete is borne out in the results. In Lake Placid in 2009, for instance, 1 out of every 5 guys in the 60+ age groups DNFed or failed to finish within the cut-off. For the 20-29 guys, only 1 in 23 failed to make it. For the women, a finish is even more impressive. Of the 5 females who started in the 60+ age groups, only 1 was able to complete the course under 17hrs!

These numbers only serve to make me respect the ‘Iron-vets’, even more than I already do. There are some supremely fit older guys that I’ve had the pleasure to cross paths with over the past 10 years or so of IM training.

In a world of Kona obsession, hopefully these numbers also serve as a reminder to all athletes, even the young ones, that finishing an Ironman puts you in the crème de la crème of fitness when compared to the rest of the population. Simply put, when it comes to fitness, finishing an Ironman or multiple Ironmans is a very worthy goal.

Anyhow, back to the numbers….

For those without access to lab testing, the VO2 numbers that I’ve mentioned correspond with a 5K run fitness of sub 35min 5K (for flat IM) to sub 25min 5K (for hilly IM) and FTP numbers of 1.75W/kg (flat) to 2.6W/kg (hilly).

These numbers offer the first time athlete looking for a sub 17 finish a good ‘reality check’ on their basic fitness prior to beginning the more specific preparation workouts designed to acquire the necessary endurance for their IM.

Additionally, for the more experienced athlete, by knowing where the athlete’s basic fitness is, more appropriate pacing goals can be better set for the specific endurance workouts going into an Ironman race preparation phase. This is a very practical way of applying a reverse periodization approach for Ironman athletes. But that’s the topic for another blog…

Train Smart!

AC