Bioenergetics of the Lactate Threshold | CSCS Chapter 3

[@karatemplin]

We are learning about lactate in exercise physiology right now, but I do not think we have talked about the LT yet. Thank you for the extra insight.

[@macynunez4455]

Your elaboration of the relationship between the Cori's cycle and the lactate threshold was so helpful! I didn't fully realize the connection between the two, especially when considering blood lactate!

[@madelinejewelnebril2871]

I found it very interesting how through the Cori cycle, lactate can be used as fuel.

[@NXTLevelFitness49]

Dude you are the best. Thank you so much for posting these videos. You have truly been a blessing to making the book a bit more digestible as one with dyslexia and has a hard time reading for pro longed periods of time. You are truly a God send. So thank you for taking the time to do this. It means a lot.

[@Chasebowen23]

for someone like Michael Phelps who doesnt produce lactic acid how doe she know when hes training to hard?

[@oliviadyck510]

So where on earth did that one rumour originate about lactic acid being the cause behind muscle soreness? Why did the whole world end up believing it if it was not the cause of muscle soreness the whole time?

[@DrJacobGoodin]

Beats me! But my best guess is that the "burn" you feel during lactate build-up is similar to the "toastiness" of your muscles when experiencing DOMS.

[@philosopher4393]

Thanks Doc. Does the lactate threshold follow a concept similar to progressive overload where you might have to train slightly above it to improve your tolerance of lactate? Like how we have to stress our muscles beyond what they are used to in order for them to grow.

[@keeganreynolds1959]

Usually athletes increase the volume of work at lactate threshold, or use longer repetitions, to progressively overload LT. Additionally athletes will increase the pace of their repetitions or tempos as their lactate threshold improves to match where their current ability is. An example of a progression for a distance runner might be something like: Session 1: 5x5min @LT effort w/60 seconds rest Session 2: 6x5min @LT effort w/60 seconds rest Session 3: 3x10min @LT effort w/60 seconds rest Training above your lactate threshold will still give you benefits and increase your threshold, as your body is still utilizing that energy system at a faster pace. However the adaption won't be as strong towards your lactate threshold, and you will have an increased recovery time because of the higher intensity. I realize this is an old comment but I hope it helps nonetheless!

[@IvyBartlett]

Your explanation of the connection between the Cori cycle and lactate threshold was incredibly helpful! I hadn’t fully grasped the link between them, especially in relation to blood lactate.

[@thomaskinzler]

The piece about delaying the lactate threshold onset with training is very interesting to me, as I am assuming that increasing VO2 max allows for more effective energy production, more effective clearing, and less lactate production.

[@bojak76]

If an athlete is producing too much lactate for the liver to be able to convert to glucose, where does the lactate enter the bloodstream from? does it enter straight from the liver or will it enter the muscles still, and then enter the blood?

[@DrJacobGoodin]

It just stays in the muscle cell or in the blood stream, waiting to be cleared. If levels get too high, not only does that little voice in your head scream at you to stop, but eventually some sort of central governor (depending on who you ask) limits output to the muscles, causing you to slow, so that the Cori cycle can work on clearing the buildup.

[@aliciahernandez00233]

It is so amazing to me how our body is capable of producing ATP for exercise through these processes.

[@miadenava585]

Thank you for going over lactate threshold and how the threshold leads to shifts in aerobic and anaerobic metabolism and can influence performance!

[@ClaireStone-jq4wg]

What sensors in our body are responsible for noticing when our blood lactate reaches 4 mmol/L?

[@mattpenman2284]

Hey - I am studying with the exam in mind. I find that the textbook is so dense that were I to try and really truly learn everything in there it would take me years. However I find detail in your videos very easy to follow and memorise. For the CSCS - what degree of granularity is needed? If basically remembered everything you said in all your videos that would be sufficient to pass the exam? Thanks so much for the great content.

[@NoelleDarquea]

I geek out on learning about the runners during the olympics after watching them this summer and how they tried to conserve their energy until the final lap.

[@austiniturbe4495]

Do you train right under your lactate threshold each practice session or does it vary?

[@DrJacobGoodin]

It definitely varies. For distance runners and middle distance runners, there are specific training sessions that focus on lactate threshold training, but a host of other running paces and interval combinations that still help enhance it to some extent, while their primary focus might be other aspects like aerobic endurance or VO2max.

[@millerfamilyfitness84]

If ATP hydrolysis created H+ and that’s what causes metabolic acidosis. And not “lactic acid” then why is there an issue with lactate building up if it’s not the cause of fatigue or metabolic acidosis? What’s it hurting?

[@mollytucker567]

Before this video, I hadn't heard of the concept of the lactate threshold. This video was a great overview of this concept!

[@laurenwahl9715]

It is interesting that if you put an athlete a few times a week training on a curve to get used to lactate, the curve would be completely pushed to the right. I think it is interesting that lactate threshold can be manipulated!

[@vanessaviramontesPLNU]

Dr. Goodin, the most interesting thing I learned in this video was the lactate threshold. I think it is truly an art that we can train the body to push this threshold to the right with the design of training. Utilizing this would put the athlete in mind at an advantage every time over an athlete with an untrained lactate threshold.

[@abartsch0022]

that is cool how lactate can stop us from overexerting ourselves in exercise and how training can push that limit back so that way we can train a bit longer. I wonder how they tell when an athlete hits their lactate threshold or was this something that they found when pricking their blood?

[@sarahcox-barden]

This video was so intersting because I am learning in nutrition that it can be good or bad and this video helped to explain that in a different way as well

[@ameliabrock]

Curious to know if there are specific workout routines you've found effective in improving your lactate threshold? How do you balance training intensity around the lactate threshold without overdoing it? Really helpful as usual ty :)

[@ellieconiaris9073]

so interesting how conditioning can change these factorson a physiological level

[@SportifyTVofficial]

On the graph says that onset lactate threshold starts at 4 mmol, but you said that lactate threshold starts at 4 mmol. Which is correct?

[@dannicazambrano]

I appreciate the in depth description of the formation of lactate and its role in regard to fatigue!

[@lucamarin8565]

Its crazy how many misconceptions there are regarding lactate. For most of my life before college I always thought of lactate as soemthing negative, that its build up resulted in fatigue. Glad im learning correctly now that it can be turned into a fuel source.

[@jupshaw]

This video helped me understand the difference between certain types of conditioning. Definitely useful to determine the differences between VO2 max rating vs lactic threshold level.

[@BrianaReynoso]

This was super helpful especially after finishing your last lecture! Really interesting how when we're building stamina we are really just building a tolerence for lactic acid!

[@AylethLizarraga]

I would say that I never thought about how we can actually modify the lactate threshold to accommodate the athlete's needs in their sport. As someone who used to play a sport that required a lot of endurance, I would've like to have this knowledge to be better

[@jakegellatly8261]

I think it’s really cool to learn exactly what is happening when we improve in endurance shape. I’m other words, why were able to run harder for longer when we’re in better cardiovascular shape!

[@bmp713]

I have the same heart rate on a spin bike of 150 pedaling fast on low resistance, and pedaling slow on high resistance. How does the heart adapt differently with fast pedaling and low resistance versus slow pedaling and high resistance?

[@DerekLinck]

Great review of the 2 different breakdown of lactic acid. The plot chart helped to understand the correlation between long and short outputs of energy and the responding lactic breakdown would take over.

[@aribhalla9820]

I totally forgot that you can improve your lactate threshold! It makes sense why two athletes with the same VO2max can vary in their performance because of lactate threshold.

[@thelmasepulveda4481]

I didn't know that you can increase your lactate threshold which causes improvement of endurance performance.

[@Adam.gates_]

It's very interesting to hear that we can train the Cori Cycle to become more efficient and clear lactate quicker. I've never heard that before, but it is very interesting.

[@hannahb872]

This video helped with explaining some of the tricky details related to the lactate threshold, now I understand why aerobic training can help with increasing the LT with athletes

[@lexireynish5892]

I didn't realize how important the lactate threshold and lactate reserve were for an athlete's training/performance.

[@saeternj]

Lactate threshold is very interesting. So essentially, the stronger performing endurance athlete has a a greater lactate threshold than their counterpart which allows them to continue training with a delayed response to lactate. Wild!

[@rozalynnlarson8835]

I didn't know that lactate was so important during a race. I've always been told that the build up of lactate is one of the main contributors to DOMS, but it was interesting to learn that this is not true

[@avajgallo]

Now I understand lactate/lactic acid much more! I never knew what people meant by that and a lot of times I heard it in the wrong way.

[@jadenrea1109]

It is interesting how people can have different lactate thresholds and that people can adapt to the onset of lactate. I did not realize lactate had different different functions as far as being an athletic advantage and that people can alter how lactate is used within the body.

[@yktv8708]

I hope you are still replying to comments. But I was wondering if you could help me on stating the key points on what i should include on what the differences are between lactate and obla physiologically please

[@VirAquinoPLNU]

So what exactly is lactic acid and what causes acidosis?

[@celinegriffin3244]

I liked the explanation about the Cori cycle as well as how you talked about the lactate threshold and moving the curve to the right

[@jakegonzales1367]

I remeber doing the lactate threshold test in Ex Phys lab, it was interesting to see my glucose levels rising as I performing the test.

[@brysonhashimoto2878]

Learning how lactate threshold is managed and what lactate is, is very eye-opening and can apply this to my training.

[@morganrolleri9198]

Thank you for the great video! There was a lot of good information in this video reviewing lactate and how much it can help an athlete for that last push.

[@cameransherwood5157]

Its interesting to me the advantages that athletes have, for example the track athletes who are able to tolerate their lactate levels and can maintain a low lactate level while also being able to tolerate a high lactate threshold is crazy to me. When I think about training for events like that I think about sprints and weights and that kind of training, not training lactate levels to gain a competitive edge!

[@alannabergherm8046]

I liked seeing the visual of the lactate threshold and reserves in the graph! very helpful in visualizing it!!

[@julianasum8481]

In this video, I learned it is most effective for endurance athletes to train at at or around their lactate threshold, in order to be a successful athlete.

[@milandiklic1080]

Ii liked the example about endurance athletesbecausee it really helped me understand why it is important to train these athletes close to the lactate threshold.

[@sarabarkerfitness3310]

At the end you said to train athletes at or near their threshold to move that graph to the right...how do you know when you are at or near it?

[@wyntonbrown9439]

It was interesting to learn about lactate levels and how they can be helpful

[@joshuawada8783]

The terms lactate threshold and onset of blood lactate were confusing at first, thanks for going over that. Hopefully, I can get my first 10/10 for this week's quiz.

[@tianguyen3897]

It was cool to learn that with aerobic training, individuals can increase their lactate threshold.

[@coreycollier973]

It was very interesting how the lactate threshold applies to situations like the athletes in the 5k.

[@mihirbokil3085]

Hey, Dr. Goodin love your content its really helping me to cut down stuff in CSCS. I just wanna suggest that can you make a quick 10-15 min video of Oxygen Uptake in Anaerobic and Aerobic exercise basically EPOC and Oxygen Deficit etc.? It will be really helpful for the subscribers as it is quite confusing sometimes. Thank you!

[@DrJacobGoodin]

Thank you Mihir! Great suggestion, and I'll add it to the (rather long 😬 ) list of future vids!

[@uMsubathi]

This pure good information

[@michaelyoung6837]

How fast does using soda raise the body lactate treshold

[@conner1872]

So how do we train to increase for their lactate threshold?

[@kylesands9693]

Olympic race example was super helpful!

[@vishalchauhan7748]

How can we check the lactate threshold of an athlete? Thanks

[@Adriansyah1995]

lol why its using Peter McKinon intro

[@speedfactorybysaharshshah3256]

Hi, thanks for this beautiful post. Could you please highlight on some kinds of workout sessions to help the 400m sprinters using the gained knowledge.

[@keonihughes4242]

Great to see how beneficial training near the lactate threshold is for endurance athletes. Would this be beneficial for strength and power athletes as well?

[@DrJacobGoodin]

Not so much. Strength athletes compete in durations lasting much less than the time it takes to accumulate enough lactate to accrue hydrogen ions. Related athletes such as crossfitters or long sprinters could potentially benefit!

[@emilywalker9462]

Thank you for clarifying lactates role, and debunking the lactic acid sore myth. I appreciated the covering of the Cori Cycle, I did not understand it as clearly prior to the video, and now I have a better understanding. Thank you!

[@kennyvogan5673]

I find the LT graph interesting and it makes sense, because with the increase in HR would also mean an increase in VO2, which more lactate would build up. I learned a lot of about the lactate regulation with the enzymes PDH and LDH controlling what can be used back in the energy systems or what will be built up. Thank you!

[@luciavaldez2601]

Something that I enjoyed about this video was how you discussed the athletic benefits of having having a high lactate threshold. I remember learning about lactate threshold in Ex Phys, but this was a great refresher.

[@moirabryson5042]

I didn't realize how much of a difference lactate thresholds made when it came to energy expenditure and by increasing that, an athlete may be able to use energy for longer and could be the reason they win. Thank you!

[@kieranmccarty4050]

Since I took exercise physiology last year this was a great refresher! The core cycle was challenging to understand, but this video has helped. Thank you, Dr. Goodin!

[@everoche3754]

Coming back to this video after having done the VO2max test, it is so interesting to see the lactate threshold graph and then thin about my test and how I could feel my body fatiguing as I got closer to that threshold.

[@evaozimec]

I found your explanation of lactate threshold and improving endurance performance to be very helpful, thank you!

[@ryanharris8481]

The Lactate Threshold is a new concept for me, this video gave me a great understanding of how you can create an advantage in performance through lactate levels.

[@madelinehernandez8838]

The lactate threshold has always interested me by knowing the exercise intensity at which blood lactate begins. I also really liked learning how to interpret the graph. Sometimes graphs can be hard to read and understand.

[@joyshang5670]

I really liked learning about the lactate threshold and how it is important it is to have a higher lactate threshold because it reflects the maximum oxygen uptake.

[@audreyoates3242]

There are so many misconceptions about lactate and this video definitely helps clear those up! All very interesting and important, thank you!

[@DevanneyBoyd]

The explanation of the lactate threshold graph was helpful for understanding the process, as well as the application to elite athlete performance.

[@jackmalone5800]

The championship race example really helped me understand the significance of aerobic training in being able to keep lactate levels lower even at higher power outputs as well as being able to deal with more lactate buildup without feeling the fatigue.

[@zoiezantua7002]

Thank you for explaining this concept so well, it makes so much more sense as to how a better trained athlete is able to endure and do well in high intensity exercise if they have a higher lactate threshold.

[@TRamos-pl6oo]

I found the threshold graph to be really interesting. It's crazy how much an effect that lactate has on your exercise output, and is also really cool how lactate threshold can be raised.

[@ChynnaKifer]

I was also told that my muscle soreness was due to lactate build up but to think that would actually help boost my performance instead is amazing!

[@torilucht5871]

I appreciated diving deeper into the lactate threshold and how lactate is important to an athlete. In the past I have heard lactate as being a bad thing but this video help clear up the misconceptions and explain it’s importance and relationship to the cori cycle.

[@matthewwadley4348]

Seeing the graph of the Lactate threshold and the explanation behind the graph was probably the most interesting portion of this video

[@evakoutelieris9550]

I found it really interesting to hear how the lactate is cleared out. As well as learning that most people don't have a clear understanding of what lactace actually is/ does

[@braedenmoore3743]

I liked the diagram of the Cori cycle as it really helped me to understand how when the liver becomes overwhelmed with too much lactate at once, this is where the lactate threshold strarts.

[@cjbuenviaje]

I think the idea of lactate threshold and OBLA is really intersting when it comes to endurance athletes. I think it would be super beneficial in helping understand the athletes ability for endurance training and for setting up specific workouts for them! 5:28

[@makennakaczmarczyk7563]

From this video I learned that it's more important for endurance athletes to learn how to train at or below the lactate threshold in order to improve endurance and increase their power output.

[@willhopkins4197]

Very interesting to hear how the lactate threshold applies to real life situations like the distance running. Those that don't run at their full LT rate can then start using it again at the end of the race for a final boost in speed. So cool.

[@cutetwinkie47]

I remember learning about lactate in ExPhsy! So cool how we can analyze the mechanics of athletes, such as their lactate threshold and VO2 max, to predict their performance.

[@bensonmutuvi8429]

The graph breakdown was really helpful. And the true purpose for lactate acid.

[@emmasanchez5975]

I didn't know people trained around the lactate threshold, but it makes a lot of sense as to why they do and how it is beneficial to them. It also made a lot of sense when you used the example with runner athletes and how they preserve it in order to win the medal.

[@wyattcarlson7504]

I appreciated the focus on the cori cycle and how the rate at which it removes lactate is directly related to the lactate threshold.

[@MatthewDuPrey325]

I really enjoyed how you went into the details about the athletic effects of the lactate threshold as it changes.

[@melanieweirich8482]

We just learned about how lactate can be used as fuel in ex phys so it was really great being able to connect these two classes.

[@caleighgarcia7792]

I think that it is super interesting that the lactate threshold could be different for everyone. It makes me think about Michael Phelps and how he was able to compete so highly because his threshold was so much higher than the others competing with him.

[@dimitricarrion6145]

I liked how you talked about the way of training for an athlete to get better at "dealing" with lactate and being able to raise the threshold.

[@isabellecousineau302]

It is interesting to hear about how lactate gets cleared up through the process of the cori cycle which is essential for us during high intensity exercises.

[@jamarmack9626]

The example about the endurance athletes really helped me understand why it is important to train these athletes close to the lactate threshold.

[@clairemasterson6031]

Your example really laid it simply and it makes total sense to train around the threshold to increase the threshold.