Take your training to the next level with Do3 & 

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What do you know about your performance metrics?

  • Do you know what your VO2max is (i.e. how big is your engine)?

  • Do you know where your anaerobic threshold is in relation to your max (how much of that engine you are using effectively)?

  • Do you know what your optimum training intensities are for burning fat (or carbs)?

  • Do you know how many carbs you are burning per hour during races?

  • Do you know where your strengths and weaknesses are and what to work on to improve your performances?

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If you don't know the answer to these questions, how can you or your coach know what to work on to get the most out of you? How can you be sure you are investing your time training at the right intensity at the right time?

For a long time, athletes (and coaches) have decided on training intensities based on common tests such as a 20 minute FTP bike test or all-out 5km run. Training zones were then calculated using a formula based on an assumed threshold. This is a generic formula and as we know, athletes are all VERY different!

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Training and performance can be planned and measured using a variety of metrics, but being tied to standardised power, HR or perceived exertion zones, might mean you're working less efficiently than you could. Using INSCYD we can use YOUR physiology, and test results at different intensities (not just race pace), to calculate accurately how best to train YOU. For example, we can help you understand the interactions between your aerobic system and your fuelling needs. Do you wonder how much you should consume per hour for different types of session in order to maintain your performance? Using INSCYD, we’ll help you find out accurate answers for YOU as an individual.​

INSCYD takes into account, and connects, the most important metrics to optimise your training:

 

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Each of the above metrics measured by INSCYD is critical to performance and remember, each sport performance is predictable and can be broken down to these fundamental elements.

 

Take VLamax, for example. Although you might have never heard of it, VLamax could be the single most important measurement to enhance your performance. VLamax is the maximum production of lactic acid in your blood and gives you a complete understanding of your anaerobic metabolism (which yes, is crucial in endurance events, too!). VO2max is aerobic, now we know the anaerobic piece, which turns out to be at least as important.

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So how will this work for you?

As far we are concerned, this is game changing stuff. This has been the domain of professional athletes and teams for a while.  INSCYD is suitable for all abilities and will provide you with a full report detailing:

 

  • VO2max - maximum aerobic power

  • VLamax - maximum glycolytic power

  • AT - anaerobic threshold

  • Fatmax - maximum fat metabolism

  • Carbmax - carbohydrate metabolism

  • Performance development (your historical metrics displayed over time)

  • Your metabolic fingerprint (at a glance summary of your key metrics)

  • Your personalised training zones

Of course what you do with this information is the next thing. If you are confident you know what you are doing, you can use this information as you see fit. If you are unsure how to use it to get the most out of your training then we are on hand to run through the report with you. Finally, if you are a triathlete, you may wish to consider our triathlon coaching service. This is a fully fledged coaching package where we use this information to steer your training so you get the results you are looking for. ​

 

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Testing options 

The Test Protocol

We will send you full details of what is involved in the test and how to conduct it to get the most accurate results. But here is a summary so you know what you are in for!

  • 2 x 20 second MAX efforts

  • 1 x 3 minute MAX effort

  • 1 x 6 minute MAX effort

  • 1 x 12 minute MAX effort

There are 12 to 15 minutes recovery between efforts and the tests can even be split over 2 or 3 days if you prefer.

These efforts are designed to test the full range of your body's metabolic range to allow us to gain a full understanding of your ability. 

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Remote Testing

Testing can easily be completed at home provided you have the following:

  • Bike - A bike with a power meter and cycling computer to capture the data. Ideally, this would be the bike you plan to race and train on. You will also need to provide your height, weight and estimated body fat information to us. 

  • Run - A GPS watch or Stryd pod. Again, you will also need to provide your height, weight and estimated body fat information to us. 

NOTE: The more accurate the information you provide, the more accurate your results. We will send you very detailed instructions about how to test and capture the data we need. We will even provide you with a Training Peaks workout to follow if you have a Training Peaks account. Heart rate monitors are optional but recommended if you have them as this allows us to add heart rate training zones information to your results too.

PRICE:

  • £200 per test

  • £50 for 30 minute results review (if required)

Do3 Testing

If you prefer, you can attend our athlete testing facility, Do3 Perform, in Kineton, Warwickshire, where we can assist you in completing the tests. We also have the facility to capture your body biometrics (body fat, muscle mass etc) too. The testing would be done on a turbo trainer for the bike or outside for the run test. 

  • Bike - Your bike with a power meter and cycling computer to capture the data. Ideally, this would be the bike you plan to race and train on. We can measure your height, weight and body fat percentage.

  • Run - A GPS watch or Stryd pod. We can measure your height, weight and body fat percentage. 

NOTE: If you attend Do3 for testing then we will guide you through the process to ensure the tests are as accurate as possible. You will be contacted before attendance to run through what is going to happen and how to prepare in the days before the testing i.e. don't undergo multiple hard training days immediately before coming to see us!

PRICE:

  • £250 per guided test. This includes an 'InBody' biometric report

  • £50 for 30 minute results review (if required)​

What next?

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Select an option (click)

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For those who want more detail about the metrics!

VO2max.  The size of the engine 

From swimming sprints to long distance triathlon, the maximum aerobic capacity (VO2max) is the single most important performance metric that needs to be looked at.

Often misunderstood, VO2max is not restricted by only raw physical talent, but it can be trained to unknown maximums. VO2max is also a metric that can respond quickly to training, so it needs to be monitored regularly.

Anaerobic Threshold

It is commonly accepted that there is a critical intensity (or power) which is the highest intensity that allows for a “steady state” in your metabolism. This the anaerobic threshold, critical power or velocity. Increasing it is important to every competitive athlete.

The commonly used methods to determine the anaerobic threshold are based on empirical findings within a certain population. This has led to a lot of misunderstanding around anaerobic threshold and has restricted its assessment to some non-specific protocols (tests). The most significant shortfall on the empirical determination of anaerobic threshold is that it doesn't provide any insight to the reasons why the anaerobic threshold is what it is. By testing your anaerobic threshold with Do3, you’ll get it tested according to its accurate definition: the maximum intensity at which lactate combustion equals lactate production. These tests will benefit you with an improved understanding of your own performances and how they’re composed.

 

Lactate accumulation & recovery

In disciplines with a random interval-type work demand, such as cycling or football, repeated high-intensity efforts are unavoidable.  Every bout of sprinting and attacking may result in lactate accumulation. Different athletes will recover from these efforts at different intensities and over different lengths of time.  Knowing how you recover is crucial.

The ability to use lactate as a fuel and thereby optimise your performance is vital in high intensity sports. These kind of abilities are highly trainable and with Do3 you can start training them for real and see the real benefits in your performance.

Fat combustion

Fat combustion is the bottleneck of endurance performance in sports like running and triathlon. At Do3, we are able to measure and track fat combustion through our INSCYD performance software – so you can create strategies to increase your energy expenditure from fat and thereby enhance your performance.

Why?

  • Fat combustion rates are highly individual metrics

  • Accurately understanding fat combustion is crucial in endurance sports

  • Significant differences are observed both between different athletes, and between different states of training in the same athletes at different times

  • Knowing the Fatmax zone allows you to train fat combustion most efficiently

Carbohydrates combustion

It is also crucial to understand precisely how much carbohydrate you burn during exercise. With this understanding, you can find the perfect level of fuelling for your training and races, and which level will actually fatigue or enhance your performance. 

Fuel to perform:

  • Focus on carbohydrate combustion and get tailored nutrition plans

  • Perfecting intake of carbohydrates is trainable, but needs to be practiced

  • Adjust pacing and plan a fuelling strategy to avoid running out of fuel

Conventional assessment of carbohydrate combustion based on gas analyses has significant limitations. Not only they are lab-based tests only, but they also get affected by nutrition status. Scientific research has shown that neglecting lactate measurements when assessing carbohydrate combustion from gas exchange is misleading.

Through the use of our performance software you can finally compare your lactate production and compare it to the carbohydrate combustion one. The only way to produce lactate is by breaking down carbohydrates, thus lactate production is directly linked to carbohydrate combustion.

Measure these metrics where it matters: on the track, on the climb, and on the field. 

VLAmax - Elite Coaches secret weapon disclosed

VLAmax can be looked at from two different sides. From one side, a low VLamax would increase your anaerobic threshold, your fat combustion and it would shorten your recovery time from hard efforts.

 

On the other hand, a high VLamax increases the power available for attacks, sprints and short efforts. The anaerobic capacity can actually make the difference between winning and losing a race: the final lap, the final sprint, the final push – they are all decided by your glycolytic power.

 

Vlamax is the most important metric you should focus on and train according to. You may have never heard of it because up until last year it was used only by pro teams and national federations. But now its benefits are opened to everyone and you can finally start connecting all the dots that compose your performances: metrics, training adaptations, race predictions …

 

Don’t waste your time training the wrong way. Get tested with Do3 - we know your VLamax and can tailor your training according to it.

Economy - Decrypting the speed hack

We’re sure you have heard of economy. Running economy, cycling economy, swimming economy… the word is used across all disciplines. But very few actually understand it, let alone about measuring it.

So, what is economy ?

  • Economy relates to the conversion of energy into speed or power (depending on what you measure)

  • Understanding economy means understanding how much energy is needed to move at a certain speed or produce a certain power

  • The amount of energy available is a matter of physical ability, but how fast an athlete moves with that energy is a whole different story

Decrypt the key to go fast

  • Economy is the single most important parameter in free motion sports such as running and swimming. Obtaining insight on your economy will become a competitive advantage

  • Assess the impact of a prescribed training regime on changes in economy

  • Monitor economy on a regular basis and tune it to your training programs

  • The software we use to evaluate your is a high-precision tool that allows you to capture the effect of different equipment such as running shoes or wetsuits, and their energy cost at various speeds