All of you knew I'm a certified fitness instructor. So someday, somehow, I'm gonna dump this pile of fitness shit to you so you know what you're doing and why I'm torturing you at times and why I'm asking you to do slow swims only.
Today's lecture will be about the 3 energy systems in our body. Those who already knew, read on, those who don't understand, read on too.
I'm a strong believer of if you don't even know how does your body produce energy to do work then I really don't see the point of "training".
NOTE: This is a VERY VERY SIMPLIFIED lecture to quench the layman's thirst of knowledge, the CheeM-ilologists, please pardon the vagueness of this piece of info.
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Before continuing, there are some terms you need to know.
ATP - Adenosine Tri-Phosphate, a complex molecule (formed with the energy released from food and stored in ALL cells). It has 3 phosphates and when broken down, energy is released to create movement of cells. (i.e, broken down so that you can use the energy to do work)
Without ATP, you can't move. Simple?
ADP - Adenosine Di-Phosphate, after breaking down ATP, 1 phosphate atom is torn off, thus left with 2 phosphate atoms.
CP - Creatine Phosphate, stored in muscles, used to form ATP.
ADP + CP = ATP
Lactic Acid/Lactate - Something created by the process of glycolysis (Breaking down of glucose to make ATP)
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What are the 3 systems?
1) Anaerobic (Use only ATP & CP stored in muscles)
2) Anaerobic Lactate (Glycolytic, ie use glucose stored in muscles to make ATP)
3) Aerobic (Uses Carbohydrates, Fats and Protein to make more ATP)
Explanations on how the systems work with our muscles to do work.
Note that I always say Do Work, and not specifically "run 5km" or "swim 2.5km at race pace"..
Reason is this...
Your heart and lung (Cardio-Respiratory system) DON'T KNOW, thats right, it DOES NOT KNOW what the heck you are doing.
Only your brain register that info.
All that your heart and lung do is:
1) Pump blood to all over the body with the help of blood vessels
2) Make sure oxygen goes in, carbon dioxide goes out (and maintain a balance of the ratio of those 2 gases)
Without further ado...
Anaerobic System
This system lasts 2 seconds with all the ATP stores in all your cells. And then the body will start to utilize the CP to resynthesize (combine to form ATP again)ATP. CP will last for another 5 to 8seconds. Thus this is a very shortlived (2-8 sec) energy production system.
Type of sports that require development of this system:
- 100m sprints
- Powerlifting
- Gymnastic movements
Anaerobic Lactate System
This system kicks in to do major part of the work when the work you're doing lasts more than 8 seconds. How this system works is that it utilize the glucose stored in your muscles to create more ATP.
The process is called Glycolysis - Free energy released during this process is used to create ATP.
When exercising at a high intensity/effort, this process is rapidly repeated without the use of oxygen, a waste called Lactate/lactic acid is produced rapidly too and it will tend to accumulate when the body is not trained to clear the lactic acid fast enough following the glycolysis.
When lactic acid level gets too high, neuromuscular and endocrine system will not continue to function optimally or even cease, then the aerobic system will kick in and exercise will be continued with that system and at a reduced intensity.
However, it is important to note that lactic acid or lactate is NOT the cause for cramps or inability to sustain submaximal/maximal effort. It is the hydrogen ion level in muscles being interrupted that is the limiting factor of effort sustainability. Again, cramp is caused by lack of magnesium/potassium in muscular cells.
Generally, this system can last you about 2-30 minutes depending on how trained you are to produce and tolerate lactate build up.
Type of sports that require development of this system:
- 200m/400m freestyle/individual medley swims
- 300 to 800m runs
- running 2 bus stops to chase a bus.
Aerobic System
This system utilizes Carbohydrates, Fats, Protein to create ATP. As carbs/fats/protein are broken down, energy are released to create ATP. Even though this system proceeds slower than anaerobic lactate system, it has a very efficient glycolysis process which allows the lactic acid to be cleared in time without the tendency of accumulation.
This system can last indefinitely as long as there is sugar/glycogen in the blood to supply the muscles with fuel.
Type of sports that require development of this system:
Anything that last longer than 2 minutes.
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So we know how long each system can last, but when does each system start and how does your body know when to use what since the heart and lung are such dumbos that don't know whether your legs are running or your arms are spinning in the water?
The fact is that ALL three energy systems will contribute right at the start of the work to be done. However, the contribution ratio from each system depends upon the individual (training effects), the effort applied (Maximal effort? Race Pace? Moderate? Or easy?) or on the rate at which energy is used.
Take running for example.
You start a 5km run by starting with an all out sprinting right at the beginning.
Anaerobic system will provide the energy for up to 8 seconds. Then you continue running and you found yourself slowing down and having difficulty breathing but still trying to sustain that super UBER hard effort. Anaerobic lactate system will take over the major role of providing ATP/energy. After about 90 seconds, you slow down even more because you feel so much burn in your legs and difficulty to breathe.. BUT you still continued and you realized that you're slowing to almost jogging state... Aerobic system will be the major energy provider now and it will be for as long as the 5km last.
Conclusion
Due to the nature of our sport (Triathlon), we can see that more than 99% of the time we will be racing with Aerobic system. And thus for us beginners, in our swims, runs, and biking, majority of the time spent training, we should be doing more longer duration and lower intensity work. Joe Friel (author of triathlete's bible and cyclist's bible) states that in order for a person to realize his/her FULL aerobic potential, a period of THREE YEARS of base work is the bare MINIMUM.
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Lawrence: Then why were we doing the 6by50s and 10x100s?
Adding speed work merely gives your body a power/strength boost and definitely keeps the training fun. (I can hear Marianne go: "FUN?!"...-_-"....)Come on, the fact that you're here in training and joining stuff that takes away your lovely weekend and cause you to be in a competitive state for more than 1.5hour already shows that you have a masochistic tendency.. so don't be shy.. torture yourself, and enjoy it thoroughly. :D
Also, due to the technique focused nature of swimming, many pieces of 50s and 100s with rest actually better allow you to retain the stroke's quality as your muscle fatigues.
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Of course, it is important to train the other 2 systems every now and then too, because those are the system you'll be needing to overtake others in racing and give you the competitive edge!
If you got any questions, feel free to ask me. Want to discuss more details? Email me. :)
Cheers
KK
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