อยากจะสปรินท์ได้เร็วกว่า Marcel Kittel? หรืออยากจะแข่งร่วมกับ Jan Frodeno ใน Ironman World Championships? เป้าหมายเหล่านั้นอาจจะแสนยาก แต่คุณก็สามารถเริ่มปูทางไปให้ถึงเป้าหมายได้ด้วยการทําความเข้าใจมาตรวัตรศักยภาพของมนุษย์ที่สําคัญ นั่นคือ VLamax เพราะ Vlamax นั้นมีบทบาทสําคัญมากต่อกีฬาทั้งสองประเภทที่กล่าวมา
หากคุณไม่เคยได้ยิน Vlamax มาก่อน ลองมาทําความเข้าใจกับมันดู
VLamax หมายถึง อัตราการผลิตแลคเตทในกล้ามเนื้อสูงสุด (V=flux, La= lactate, max= maximum) เพราะปริมาณพลังงานที่ได้จากกระบวนการ glycolysis (พลังงานจากการย่อยสลายกลูโคสในเซลล์) คือสัดส่วนเดียวกับปริมาณแลคเตทที่ผลิตขึ้น
VLamax เป็นวิธีในการวัดพลังงาน glycolytic ที่ดีวิธีหนึ่ง (พลังงานที่สร้างขึ้นจาก glycolysis)
“นักสปรินเตอร์ต้องการพลังงานมากในเวลาอันรวดเร็ว”
อย่างแรกลองสังเกตดูนักสปรินเตอร์ที่ปั่นระเบิดพลังหยดสุดท้ายในช่วงใกล้จบการแข่งนั้น พลังขับในลักษณะนี้อยู่ได้ประมาณ 12 วินาที ซึ่งในกรณีแบบนี้ร่างกายจะต้องการพลังงานอย่างมาก! และต้องการอย่างรวดเร็วด้วย! ในระยะเวลาอันสั้นที่ความหนักสูง ร่างกายต้องมีกระบวนการผลิตพลังงานมหาศาลในเวลาอันน้อยนิด แล้วจะทําอย่างไรล่ะ? ร่างกายเป็นสิ่งมหัศจรรย์และทําให้สิ่งนี้เกิดขึ้นได้: ร่างกายผลิตพลังงานผ่าน anaerobic pathway (หรือที่เรียกว่าแบบไม่ใช้ออกซิเจน) แล้วทําไมถึงผลิตพลังงานโดยไม่ใช้ออกซิเจน? เป็นคําถามที่ดี นั่นเป็นเพราะร่างกายผลิตพลังงานจากกระบวนการไม่ใช้ออกซิเจน Anaerobic ได้เร็วกว่ากระบวนการแบบใช้ออกซิเจนนั่นเอง
“นักกีฬาสาย endurance ที่ใช้ความทนทานต้องการพลังงานมากในระยะนานๆ”
คราวนี้ลองมาพูดถึงนักกีฬาสาย endurance กันบ้าง ซึ่งพวกเค้าเหล่านี้ต้องการพลังงานมากอย่างต่อเนื่องในเวลาอันยาวนาน กีฬาประเภท endurance อย่างเช่นไตรกีฬาระยะยาว (Half หรือ Full Ironman) วิ่งมาราธอนหรือปั่นระยะไกล ในกีฬาลักษณะแบบนี้ ที่ใช้ความหนักตํ่าแต่ต่อเนื่องยาวนานต้องการระบบผลิตพลังงานในรูปที่แตกต่างออกไป เรียกว่า แอโรบิค (Aerobic pathway หรือแบบใช้ออกซิเจน) ในกระบวนการนี้ พลังงานจะถูกผลิตโดยใช้ออกซิเจน กรดไขมัน และพลังงานจากแลคเตทเป็นแหล่งพลังงานหลัก
VLamax หรือ อัตราสูงสุดในการผลิตแลคเตท ยังมีผลต่อประสิทธิภาพทางกีฬาระยะยาวด้วย: อธิบายง่ายๆ ถ้าคุณมี VLamax สูงที่สภาวะออกกําลังสูงสุด (สปรินท์) ค่า Vlamax ของคุณก็จะสูงไปด้วยแม้คุณออกกําลังในภาวะที่ตํ่ากว่าระดับสูงสุด (endurance) ในทางกลับกันถ้าคุณมี Vlamax ตํ่าที่ภาวะออกกําลังสูงสุด คุณก็จะมีค่า Vlamax ตํ่าในภาวะการออกกําลังตํ่ากว่าระดับสูงสุดเช่นกัน
อธิบายให้ง่ายขึ้นไปอีก หากร่างกายคุณมี Vlamax ที่สูง คุณจะมีประสิทธิภาพในการแข่งขันแบบระยะสั้นและมีความหนักสูงได้ดี แต่ประสิทธิภาพในการออกกําลังแบบระยะยาว endurance จะลดลง ในอีกทางหากคุณมี Vlamax ที่ตํ่าคุณจะมีประสิทธิภาพในกีฬาระยะยาวที่ดี แต่ความสามารถในกีฬาระยะสั้นที่มีความหนักสูงก็จะลดลง
แต่ข่าวดีก็คือการเปลี่ยนแปลง Vlamax นั้นสามารถทําได้ด้วยการฝึกซ้อมที่ถูกต้อง หากปัจจุบันคุณมี Vlamax สูงแต่เป้าหมายของคุณคือ Half Ironman คุณต้องมีการฝึกซ้อมที่เฉพาะเจาะจงในระยะเวลาที่เหมาะสมเพื่อเปลี่ยนอัตราสูงสุดในการผลิตแลคเตท หรือ Vlamax ของคุณให้ตํ่าลง
อยากรู้ว่าค่า VLamax ของคุณอยู่ที่เท่าไหร่ ทดสอบร่างกายกับเราวันนี้กับ 360 Physiological profile test by INSCYD ซึ่งสามารถบอกค่า Vlamax, Vo2max, FTP, Fatmax zone, Carbmax zone และค่าอื่นๆ อย่างละเอียด และหากคุณต้องการเปลี่ยน profile ของคุณ เข่าร่วมโปรแกรมโค้ชชิ่งกับเราวันนี้ ด้วยโปรแกรมการฝึกซ้อมที่ออกแบบให้ตรงกับร่างกายและเป้าหมายของคุณเป็นรายบุคคล
ติดต่อสอบถามและจองคิวทดสอบร่างกายกับเราได้ที่ Line: @jjproperformance
VLamax: Elite Coaches Secret Weapon
Are you a cyclist looking to sprint faster than Marcel Kittel? Or a triathlete dreaming of racing with Jan Frodeno at the next Ironman World Championships? These may be hard goals, but a good way to start working towards them is to understand a very important metric of human performance: VLamax. Because during both of these kinds of efforts, VLamax plays a crucial role.
Never heard of VLamax and this all sounds like blasphemy to you? Read on and you’ll understand.
VLamax: elite coaches secret weapon revealed
VLamax stands for the maximum production rate of lactate in your muscles (V=flux, La= lactate, max= maximum). Because the amount of energy produced in the glycolysis is proportional to the amount of lactate produced, VLamax is a good way to measure glycolytic power (the power produced through glycolysis).
The sprinter needs a lot of energy very quickly
Firstly, let’s look at a sprinter going flat-out at the end of a stage. This kind of effort lasts for approximately 12 seconds. In this case, the human body needs A LOT of energy, and it needs it QUICKLY. For such short, tough efforts, a high-energy production in a small amount of time is needed. But how? That amazing machine that is your body has a solution: it produces energy through an anaerobic pathway (a fancy phrase for saying “without oxygen”). And why does it produce energy without oxygen? Good question. The body uses an anaerobic process because it produces energy much faster than an aerobic process
The endurance athlete needs a good amount of energy for a long time
Now let’s take a look at endurance athletes who need A LOT of energy spread over A LOT OF TIME. Such endurance events can be long distance triathlons (half and full-distance Ironman), marathons and also bike races.
In these kind of events (performed at low intensities for a very long time), a different energy production system takes place. It is called the aerobic pathway (another fancy word for saying “with oxygen”) and in this process energy is produced using oxygen, fatty acids and lactate as the main fuels. However, VLamax (the max production rate of lactate) affects the performance of an athlete in long events too. How?
That is easy to understand: if your lactate production rate is high at max conditions (sprints), it’s also relatively high at sub-max conditions (endurance events). Vice versa, if your maximum lactate production is low at max conditions, it’s also relatively low at sub-max conditions.
The good news is VLamax is trainable!
If you want to know your current Vlamax, contact us for 360 Physiological profile test. In the test, you will know Vo2max, Vlamax, FTP, Fatmax zone, Carbmax zone and other performance metrics. Or choose to start coaching programs with us to change your Vlamax!
Contact us through inbox or line: @jjproperfermance
English
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I’m not very web smart so I’m not 100% sure. Any suggestions or advice would be greatly appreciated.
Thanks
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