O2 Trainer Training Program (Advanced)

The following program was developed by Mike McKovich. Mike is a USAC Level 1 Coach.  He coaches triathlon and cycling.  You can reach him at www.maxperformancebikefit.com

O2 TRAINER
INSPIRATORY MUSCLE TRAINER PROGRAM (IMT)
BASE PERIOD (3-4weeks)

The BASE period is designed to improve breathing technique, strengthen your lungs & diaphragm.  The first few workouts with O2 Trainer should be focused on establishing your threshold and proper breathing technique.  It is recommended you follow the device instructions on how to establish your threshold and proper breathing technique.  )2 Trainer has some great tips for this on the web site.  Once you have established your threshold than here are some suggested base period workouts.  Base period workouts should be none active so you can focus on proper breathing technique.  They can be done either sitting or standing.  Sitting seems to produce the best results.

SUGGESTED WORKOUTS
WORKOUTS CAN BE DONE EVERY DAY.  HOWEVER, YOU ARE STRENGTH TRAINING YOU LUNGS SO REST IS IMPORTANT FOR BEST RESULTS.  CURRENT RESEARCH INDICATES A ROTATION OF 3-4 DAYS WITH 1 DAY REST YIELDS BEST RESULTS.

STRENGTH INTERVALS
4 X 12 WITH 1 MIN. RECOVERY.  THE 12th BREATH SHOULD BE HARD TO ACHIEVE.

ENDURANCE INTERVALS
1 X 30.  THE LAST FEW BREATHS SHOULD BE VERY HARD WITH #30 ALMOST A FAILURE.

SPORT SPECIFIC POSITION PERIOD (2-3 weeks)      

The SPORTS SPECIFIC POSITION period is designed to improve breathing technique in your sports position.  For example; cycling you would do the exercises bent at the waist to simulate your on bike position; running would standing; swimming would be prone.   Sports Specific Position workouts should be none active so you can focus on proper breathing technique.

SUGGESTED WORKOUT
WORKOUTS CAN BE DONE EVERY DAY.  HOWEVER, YOU ARE STRENGTH TRAINING YOU LUNGS SO REST IS IMPORTANT FOR BEST RESULTS.  CURRENT RESEARCH INDICATES A ROTATION OF 3-4 DAYS WITH 1 DAY REST YIELDS BEST RESULTS.

ENDURANCE INTERVALS
2-3 X 30.  THE LAST FEW BREATHS SHOULD BE VERY HARD WITH #30 ALMOST A FAILURE.
2 MIN. RECOVERY BETWEEN EFFORTS.

O2 TRAINER Warm-Up
Boosts Your Inspiratory Muscle Performance

Research has shown that a standard pre-exercise warm-up routine fails to prepare the inspiratory muscles (breathing muscles) for the rigors of exercise.
Neglecting to warm-up the breathing muscles leads to excessive breathlessness during the start of any  form of exercise.  O2 Trainer can be used to specifically warm-up these muscles prior to exercise, using a reduced load setting.

Inspiratory Muscle Training Warm-Up
Set your O2 Trainer at 70-80% of your threshold. After you have completed the first part of your warm up, before any intervals, do 2 sets of 30 breaths with a 2min. recovery.  Once you are in the cool down phase of your warm up repeat the 2 sets of 30 breaths.  For best results this program should be completed 5 min. before the start of your workout, training or competition.

O2 TRAINER Active Training
O2 Trainer ACTIVE TRAINING is the time to apply your improved breathing performance to your sport.  There are some specific ideas/workouts below.  However, be creative using O2 trainer  in your workouts.

IMT ENDURANCE TRAINING
For this type of training you want to use the O2 Trainer  as much as possible during the workout.  The workout would generally be a low to mid intensity type of workout where time is the goal (Heart Rate <80% Threshold; PER 2 low 3).  You would set your O2 Trainer at 60-70% of threshold.

IMT ALTITUDE TRAINING
For this type of training you want to use the O2 Trainer as much as possible during the workout.  The workout would generally be a simulation of the event.  If you are racing at altitude your workout should be a simulation, as much as possible, of the race.  You would set your O2Trainer at the difference of oxygen percent  where you are located vs. event location.  For example, you live at sea level and your event  is at 7,000ft.  Percent difference is approximately 23%.  There is a really great chart for this at www.higherpeak.com .

IMT HITS TRAINING
HITS TRAINING consists of intervals at the high threshold, v02, anaerobic capacity level.   It is not suggested to use your O2 Trainer during these types of intervals.  For cyclists, runners trying to use O2 Trainer during the interval will find it very hard to hit wattage/pace goals.  For this type of training you want to use the O2 Trainer  for recovery. Set your O2 Trainer at 70-80% of threshold. As soon as possible after the interval, insert your O2 Trainer and  breathe deeply and slowly against the load continuously for 5 – 10 minutes, or for as long as you have available.

O2 TRAINER Cool Down
Reduces Lactate During Exercise & Speeds Up Clearance

An O2 Trainer ‘cool-down’ can help to speed lactate clearance even more effectively than traditional active recovery strategies.
Lactate is a by-product that accumulates in the tissues and blood during intense exercise, leading to discomfort and muscle fatigue. Research shows That Inspiratory Muscle Training reduced lactate concentrations at equivalent intensities of exercise1,2.

Research suggests that IMT influence upon lactate comes from IMT training, which:

  • Ensures that fatigue of the inspiratory muscles doesn’t cause blood flow to the working muscles to be redirected to the inspiratory muscles3. This preserves limb blood flow and reduces reliance upon anaerobic metabolism.
  • Increases the aerobic capacity of the inspiratory muscles, making them more efficient lactate consumers during and after exercise.

Researchers at the University of Sao Paulo in Brazil have found that breathing against a small inspiratory load immediately after exercise reduces lactate by 16%.4 What’s more, unlike a normal active recovery, which takes around five minutes to speed-up lactate clearance, inspiratory loading reduces lactate as soon as exercise stops. Furthermore, when using the inspiratory load, lactate concentration after just 5 minutes was equivalent to that achieved in 15 minutes during passive recovery.

Recovery:
Set your O2 Trainer device at 70-80% of threshold. As soon as possible after the interval, insert your O2 Trainer  and  breathe deeply and slowly against the load continuously for 5 – 10 minutes, or for as long as you have available.

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