Learn how efficient you are at using fat as fuel throughout an exercise session. Get a complete breakdown of your energy requirements at each training zone. Specifically, find out how much fat do you burn compared to carbs at different intensity levels. This "metabolic finger print" is especially relavent to long course triathletes and ultra distance competitiors who need to conserve their limited carbohydrate stores.

The results of the MEP will suggest how well your body has adapted to the long slow training and the effect from your current diet.

THE TEST

The Metabolic Exercise Profile is a 30-60 minute sub-maximal exercise test that will provide the following information:

• Discover if you are currently efficient at using fat as fuel throughout an exercise session.
• This test is ideal for the athlete wanting to increase their fat utilization and decrease their reliance on carbohydrates for fuel during long events or consecutive days of extensive training. This test is also for any person wanting to improve health and reduce their body fat.
• This test can also be used to help you eliminate GI distress associated with fueling during long workouts and events.
• Participants will receive their own energy expenditure table on an excel spreadsheet which can be used to predict your own energy depletion rates and construct fueling strategies for different races and long training workouts. Check out the sample view of the "Fuel Depletion chart" (below) that you will receive after testing.
• The Metabolic Efficiency sheet will include your calories burned, carbohydrates in calories and grams burned, fat in calories and grams burned and associated paces (or wattages) and heart rates.
• Learn your own Metabolic training zones.
• Testing will include identifying your “aerobic threshold” (max fat level).
• Testing will include a body composition profile including, lean body weight, body fat% and ideal body weight.

To purchase this test click on the buy now button below or contact us at 760-634-5160 to schedule an appointment.

$250.00

Test mode

Treadmill Bike Rower

Further Definition of Metabolic Efficiency

Metabolic efficiency is centered on the critical information surrounding maximum endurance efficiency. The test we use to determine the value is called the Metabolic Exercise Profile, MEP a test similar to the one made popular by Bob Seebahor in his book Metabolic Efficiency. Check out Bob's blog at http://fuel4manceblog.blogspot.com.

The MEP provides metabolic markers essential for the customization of an intelligent training, nutrition and racing profile for the long course triathlete or ultra distance athlete. It also can provide critical information for anyone who is training to increase stamina and their body’s ability to burn more fat.

Before describing the test protocol it would be beneficial to understand the physiology behind the sustainable energy systems and the associated training effects. You may be aware that you cannot sustain a pace or power output that is at or above the lactate threshold for much more than an hour and a half. The lactate threshold (see http://www.fitstop-lab.com/CMProfile.htm ) is an intensity level that is generally around 85% of your peak intensity and is typically going to require energy produced primarily from carbohydrates (at least 90%). So training to increase your fat utilization, although important during a base period for the short course events, is not going to significantly impact the performance for events that last less than a couple of hours. On the other hand if your training volume is high and your events are longer than 3-4 hours then you will need to be looking for ways to maximize your fat burning capacity. Elite endurance athletes can burn as much as 8 calories of fat per minute while at their long course race pace, while low to normal fit individuals are typically only burning between 3-4 calories. During long events if intensity is too high (above the fat utilization levels) or if your fat burn capacity is limited due to poor nutrition or over-training, the result can lead to early fuel depletion or “bonking”. Ultimately, the endurance athlete’s primary training goal is to increase the pace or wattage he or she can sustain at their maximum fat burning levels.

So why is knowing your fat burning capacity so important? If we can analyze your unique fat burning characteristics then we can find the precise heart rate, power or pace that you burn the most fat and when you start burning more carbohydrates than fat. Fat and oxygen are used together in direct proportion during aerobic metabolism, so by measuring how much fat is being used, we can determine how aerobically efficient you are at any exercise intensity. No matter what type of endurance activity you participate in, becoming aerobically efficient at lower intensities is an absolute prerequisite, especially prior to moving on to training at higher intensities (e.g., shorter course athletes), this is commonly referred to as having a good Aerobic Base. The fact is FAT supplies a much larger quantity of energy than does carbohydrates and we all have a relatively unlimited supply of it stored away in our bodies. The problem with fat as a fuel source is that we can only utilize the fat for energy when we are at relatively low intensity levels. Even still, we know that when fat is being burned, carbohydrates are also being used for energy. The two fuel sources are always being utilized at the same time, the question is which fuel is predominant at which intensities. Once we know how your body utilizes fat, we can determine training and nutrition parameters to teach your body to use fat at higher and higher intensities. As your oxidative intensity levels increase, your ability to use fat will decrease, and the utilization of carbohydrate will increase, until it becomes the predominant fuel source. This physiological landmark is sometimes called a “Crossover Point” and is a critical benchmark determining your potential endurance performance.

If you would like to read more about this topic I would encourage you to read a great article from triathletemag.com at http://www.pacificfit.net/TriathleteMagazineMetabolicTesting.pdf or get the book Metabolic Efficiency by Bob Seebahor.

Another Definition

Your Metabolic or Mechanical Efficiency (ME) links your sustainable power to your actual performance work rate, velocity or speed.  The better the ME the greater the achieved velocity.  Probably the best predictor of endurance performance is the power you can produce at Lactate Threshold (See the CMP test at http://www.fitstop-lab.com/CMProfile.htm )

Your ME is determined, more specifically, by measuring the volume of oxygen taken up by your working muscles at a given sub-threshold exercise intensity. For example, when cycling on a bike ergometer, your VO₂ consumption at a standard power output can be used for comparison. A reduced volume of oxygen at the same power output in repeated testing would suggest an improved oxygen economy and improved performance potential.

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At the Fit Stop we measure ME during the Cardio-Metabolic Profile by comparing your actual VO2 measured at lactate threshold with the VO2 predicted through calculations using the power output. We also measure Efficiency and Economy during a 20-minute sub-max exercise test called the Exercise Economy Profile. This test is conducted a couple of days after the C-M Profile and requires performing a cycle or treadmill test for 20 minutes at 80% of your VO2Max.  Outcomes from the EE Profile include:

GE = The Gross Mechanical Efficiency is the ratio of work accomplished to energy expended which describes whole body efficiency. Normal fit cyclists are typically around 20% while Pro Riders average closer to 25%.

EE = Cycling Economy or Running Economy refers to the actual power output generated at a cost of 1 L of oxygen (L= Liter). Highly trained amateurs cyclists generate approximately 75 W/L/min where as the pros are measured in the 85 W/L/min range.

VO2 drift = is commonly referred to as the VO2 slow component. Endurance performance can be enhanced by training to decrease the magnitude of the slow component. World class cyclists show increases of VO2 less than 130 ml over 20 minutes at a work rate of 80% of VO2 max. Unfit or normal fit cyclists will show 3-4 times this amount of drift for 20 minutes at the same relative intensity.

See sample report click here

Example of the 20-minute Cycling Economy Profile

 

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Studies have shown that with the proper training we can expect improvement in all 3 categories (i.e., aerobic capacity, metabolic fitness & ME) but not at the same rate.  VO₂ usually plateaus after 1 year of training.  Lactate threshold plateaus usually in about 3-4 years while ME continues to improve even after 4 years of systematic training. 

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