We have already talked about threshold training and how it is correct to organize them (the article lo find here); now let's try to describe what happens to the threshold values and how our organism reacts.
When we talk about the concept of threshold, we describe a watershed between two different conditions. Beyond it there is a type of physical effort, beyond it you enter a different training environment. In the case of cycling, the term 'anaerobic threshold' indicates the transition from an effort in which the necessary energy is produced almost exclusively by the aerobic energy metabolism, to an activity in which the anaerobic one comes into play in an important way.
Wanting to simplify the concept, we could say that below the anaerobic threshold there is a low intensity physical activity while above it there is a high intensity effort, where the feeling of fatigue will grow and the effort will necessarily be short. duration.
Difference between the two metabolisms
What is the difference between aerobic and anaerobic metabolism? In the first, oxygen is used to produce energy, while in the second, energy production occurs through glycolysis and without the use of oxygen.
The waste products of the aerobic mechanism are carbon dioxide and water, while lactic acid is obtained from the anaerobic process.
The two mechanisms coexist during all the phases in which we are active. During a slow-paced exit, the commitment of the aerobic mechanism will predominate, the anaerobic component will be marginal, as will the production of lactic acid, which will be completely reabsorbed by the body. As the intensity increases, there will be an increase in its production, up to the anaerobic threshold value, when that produced will be higher than the disposal capacity. In this case it will settle in the muscles leading to a rapid reduction in performance. Lactic acid will produce a burning sensation and momentary aching, which should not be confused with the pains of the next day (DOMS) that we talked about previously (find the article HERE). In fact, lactic acid is reabsorbed in a few hours from the end of sporting activity.
Endocrine mechanism involved
But when we work on threshold rhythms, what are the endocrine mechanisms involved?
From the hormonal point of view, the same substances present even at the lowest intensity levels are involved in this; the difference is in the amount our body produces. The two main elements are adrenaline and noradrenaline, which are important in energy production, in fact they raise blood pressure and heartbeat, stimulate the mobilization of stored fats, inhibit insulin production and stimulate the release of hepatic and muscle glycogen. . For the inhibition of insulin production to occur, however, it is necessary that no insulin-stimulating foods such as carbohydrates are taken, because in this case, for this to happen, the intensity of exercises must be higher. In addition to the substances described above, intense efforts also increase the production of the GH hormone, which is directly active in the mobilization of fats and indirectly in the development of tissues.
What do we burn at the threshold values?
With increasing exercise intensity, the fuel necessary for our body changes, passing from lipolysis, or from the use of fats to glycolysis, which has pyruvate as its waste element, which can enter the mitochondria to produce energy through mitochondrial respiration, or converted to lactate.
therefore we could say that to lose weight better a medium-intensity job, even if it is only partially true, since we have seen that adrenaline allows us to circulate the deposited fat, provided that we carefully take care of our diet, avoiding introducing foods rich in carbohydrates, which reduce this possibility. It will be the subject of a future article, where we will analyze the nutrition of a biker from a different point of view.
For now, think about pedaling 🙂
