If you know, you know 😏
It’s blood, sweat, but no tears at this week’s National Event Camp at @usceduau 💪 #lactatetesting
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21 Mar 2024
It's a yin-yang kinda day.
Meet yang....
#LactateTesting
#OhYesThereWillBeBlood
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9 Jan 2024
A really nice summary by @johngetstrong of how we use #LactateTesting to help to define training zones 👏
9 Jan 2024
Using Lactate to Find Your Training Zones
Testing Protocol:
Ramp protocol. I started at walking pace (6km/hour), then increased pace by 1km/hour every three minutes until reaching an "extremely hard" level of intensity. Lactate was measured at each steps.
Definitions:
I was looking to find key heart rate thresholds using the lactate values.
Aerobic (AeT):
- The point below the first rise of lactate of > 0.3mmol/L
- Represents a the beginning of increased usage of a glycolytic (IIa) fibers over slow-twitch (I) fibers.
- My heart rate was 136bpm at this point
Anaerobic (Ant):
- Point farthest from the line connecting AeT and AnT
- Represents a shift away from Fast Oxidative Glycolytic (IIa) (Fibers), to Non-Oxidate (IIx) Fibers.
- My heart rate was 171bpm at this point
Calculating Zones:
From these two thresholds we can now calculate 7 training zones. These are the 7 training zones that @Alan_Couzens recommends in chapter 6 of his book (high recommended).
Zone 0: Active Recovery
High HR: AeT minus 10 beats per minute (bpm).
Zone 1: Easy Aerobic
Low HR: Approximately AeT minus 10 bpm.
High HR: Aerobic Threshold (AeT).
Zone 2: Steady Endurance
Low HR: Aerobic Threshold (AeT).
High HR: AeT plus 10 bpm.
Zone 3: Moderate Aerobic
From Alan: "“no man’s land” of training zones.... (unless the athlete’s target event takes place in this zone), minimal time should be spent here"
Zone 4: Threshold
Low HR: Approximately Anaerobic Threshold (AnT) minus 10 bpm.
High HR: Anaerobic Threshold (AnT).
Zone 5: Max VO2
Low HR: Anaerobic Threshold (AnT).
High HR: Maximum Heart Rate (Max).
Zone 6: Lactate Tolerance/Production
Low HR: Maximum Heart Rate minus 10 bpm (Max-10).
High HR: Maximum Heart Rate (Max).
Zone 7: Speed
Low HR: Approximately AeT plus 10 bpm.
High HR: Anaerobic Threshold (AnT).
Now I have my training zones, I can focus on the task at hand. Lots of mileage at zone 2 and below, with some training at zone 5 and above. I want to be highly polarized -- building a stronger base, then working on improving my top end as the season progresses.
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9 Aug 2023
"🏃♀️🔬 Unleash Your Inner Scientist: Lactate testing takes fitness to a whole new level! 🧪💪 Understand your body's limits, optimize training zones, and push performance boundaries. Science meets sweat for ultimate gains! 📈🏋️♂️ #LactateTesting #FitnessScience #PushLimits"
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4 May 2023
Por norma general, los valores de lactato obtenidos en competición siempre son superiores a los obtenidos en entrenamientos.
Esto se debe principalmente a la propia activación de la competición y al estrés que esto genera a nivel fisiológico.
#LactateTesting
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14 Mar 2023
Off to Wales for some Lactate Testing for a few lucky riders 😀
#lactate #lactatetesting #cycletraining #cyclingtraining #summitcyclecoaching #cyclinglife #aerobicbasewins #onlinecoaching #onlinecyclecoaching instagram.com/p/CpxLTxboj3b/…
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21 Nov 2022
How to use Lactate Testing and the Results
summitcyclecoaching.co.uk/th…
#cycletraining #cyclingtraining #summitcyclecoaching #cyclinglife #aerobicbasewins #onlinecoaching #onlinecyclecoaching #lactate #LactateTesting
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8 Nov 2022
A la suite d’un test de détermination du Seuil lactique il est important de réaliser un test à allure constante sur 30’ minimum pour valider son estimation.
La corrélation entre la BR et l’intensité d’exercice est intéressante.
#lactate #lactatethreshold #lactatetesting
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6 Nov 2022
Lactate Threshold Testing 📈
Fresh from running Valencia half marathon two weeks ago, Tara was back in this week to re-test her lactate threshold.
This test shows us how her physiology is changing and will help to inform her next training block.
#lactatetesting #goperform
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3 Nov 2022
7/7
Il faut toujours chercher à comprendre ce que l’ont fait et pourquoi on le fait !
#lactatethreshold #lactateTesting
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17 Oct 2022
“What athletes want is actionable info to individualize, optimize & orient training in the best way possible.”
Top notch from @SeanSeale, delivering hands-on insights on:
➕ @vo2master
➕ @MoxyMonitor
➕ #LactateTesting
➕ #spirometry
➕ HR data
➕#RPE
simplifaster.com/articles/be…
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16 Jun 2022
Lactate Threshold case report. 🚴♂️ 📈
Jonny explains the difference an 11 week training block has made to this cyclists lactate threshold & capacity. ⬇️
#lactatetesting #goperform
go-perform.co.uk
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18 May 2022
Over 18 & looking to improve your running? Get a better mix of speed, strength, hills & distance with us!
Affiliated with @EnglandAthletic @SEAACompetition @EssexAArunning
#trainingplans #lactatetesting #coaching #trackandfield #roadrunning #crosscountry #ultrarunning
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26 Apr 2022
Testing done 🙌 First time in years that I’ve been able to do some basic testing! We tried using a tempo trainer to help me pace so focusing on stroke rate instead of time and it worked so well! Excited to build on this in a few weeks 😁 #exitingtimes #lactatetesting #steptest
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6 Apr 2022
It was a privilege to work with @WelshGuards today in prep for their 500mile Welsh coast running challenge in May. 🏴👏🏽
#lactatetesting #goperform
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16 Mar 2022
Time to shed a little of my own blood. Something tells me the results will hurt a lot more than the spiking 😊
#LactateTesting
#BloodDontLie
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8 Feb 2022
* Set up table at bar height
* Pre-peel and line up strips
* Line up gauze
* Line up alcohol swabs
* For each sample:
- ditch strip, plug new one in
- alcohol, spike, gauze, sample, done!
#DoneIn15Seconds
#LactateTesting
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