How Lactate Testing Changed My Training Strategy

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Nutrition Triathlon

Күн бұрын

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@NutritionTriathlon 5 ай бұрын

Learn to perform your own lactate threshold test: kzbin.info/www/bejne/kHmXpXZsnZJmoLc

@jasestu 5 ай бұрын

Awesome perspective. I've been struggling to follow my garmin's training plan as i feel it's making me slower and i want to go harder. I have a threshold run coming up and now I'm going to focus on not overcooking it.

@NutritionTriathlon 5 ай бұрын

It can be hard to balance, can't it? I have had the same problems in the past, but when I'm honest about the intensity and effort I find I probably am overestimating my abilities!

@inntw4889 5 ай бұрын

Thanks for this. I’ve always wondered what to do with the info from lactate testing, and so it’s all about training in the correct zones? For me the question now is ‘how often do i train at lactate threshold?’. I’m sure i could benefit from lactate testing as I’m very guilty of ‘cooking myself’ and come down with a cold almost once a month!

@NutritionTriathlon 5 ай бұрын

Yep, pretty much! It guides training intensity and being in the right zone. The question of how often is defo a good one. Following the 80/20 rule of 80% genuine low intensity, and 20% high intensity is a good way to manage it. A lot of people will probably benefit from lots of work around threshold rather than say vo2max work, because vo2max probably isn't their limiting factor.

@richardmiddleton7770 5 ай бұрын

Lactate testing will show you at what pace and HR your LT1 and LT2 are. 80% of your time should be spent below LT1, 20% above LT2. You'll probably be surprised how slow it feels to stay below LT1! However, once you've stayed below LT1 for a while, doing intervals above LT2 will be much faster and more beneficial.

@stevenlanglois1527 Ай бұрын

Looking for some advice of those who are more knowledgeable than I about zone 2 testing. I decided to try a lactate threshold test using a an Edge Lactate meter. I have been riding for years and this year I'm averaging about 12 hours a week and will probably hit about 10K miles by the end of the year. The protocol I used for the test was 20 mins at 40% of FTP My FTP is 323, measure and then starting at 160 watts, 5 mins steps, increasing by 20 watts and taking a measurement 4 mins into each test. I did a test before the test and was at 1.1 mmil/L. These were the results: Warmup 20 mins Power: 129, HR: 103 Lactate: 1.2 Step 1 5 mins Power: 162, HR: 114 Lactate: 1.1 Step 2 5 mins Power: 181, HR: 116 Lactate: 0.8 Step 3 5 mins Power: 203, HR: 122 Lactate: 2.7 Step 4 5 mins Power: 223, HR: 128 Lactate: 3.8 Step 5 5 mins Power: 242, HR: 136 Lactate: 3.1 Step 6 5 mins Power: 262, HR: 141 Lactate: 3.4 Step 7 5 mins Power: 281, HR: 147 Lactate: 8.1 Step 8 5 mins Power: 300, HR: 153 Lactate: 6.5 Step 9 5 mins Power: 323, HR: 157 Lactate: 7.5 It seems my body likes to burn carbs as even at just 203 watts, lactate went above 2. The lactate levels went up in steps and then decreased which I didn't expect. I'm looking for recommendations on what to do riding wise to raise my Zone 2 range. Right now it seems like my range is 180 to 200 watts. I plan to still to other ride types like high intensity but would like to move Zone 2 range to a higher range. Thanks for any help.

@Unitedstatesian Ай бұрын

My understanding is that you need to do 80% of your training in zone 2...never going above 2 mmol. This is what helps your body learn to maximize fat burning.

@Eike-o5k Ай бұрын

Did you do the testing all by yourself? Probably led to the incorrect measurements. It should result in an exponential curve. Right now your curve quickly goes up, plateaus at 3.x, then quickly goes up and back down. So maybe use the ERG mode if you have an indoor trainer, let someone help you with the measurements and always properly clean everything.

@Unitedstatesian Ай бұрын

@@Eike-o5k My experiment was just to test after a "zone 2" workout. As long as it stayed at or below 2.0 mmol I was fine. I did it myself right at the end of the workout. That is all I needed for my safety check to help recover from Long Covid and safely get back into exercise.

@Eike-o5k Ай бұрын

@@Unitedstatesian My reply was to @stevenlanglois1527 :)

@stevenlanglois1527 Ай бұрын

Thank you for the replies. I've decided to try another lactate meter, a Lactate Plus. I wasn't a fan of the Edge meter as you drop the blood on the side of the strip and in further testing I found it to be very inconsistent. I contacted Edge support and they suggest blood volume but a subsequent showed the same. My wife is and RN and I had her do the tests. I just received a Lactate Plus meter yesterday and am hoping to get better results with that.

@gerrysecure5874 Ай бұрын

The lactate threshold intensity defined as true lactate steady state is much lower than max one hour intensity. If you race for one hour, your lactate level will typically rise from around 3mmol up to 6-8 mmol even higher. No steady state in that case. I dont see why doing 10min intervals at lactate steady state should be better than doing them at max 1hr intensity. You recover between intervals and bring lactate down again. BTW, Maximum lactate stead state intensity is usually defined as intensity does not rise more than 1mmol between minute 10 and 30 at constant workload. This happens to be close to the 1 hour max intensity.

@bickneller 2 ай бұрын

So good I just wish the preamble was even longer. I love an extremely overlong preamble.

@NutritionTriathlon 2 ай бұрын

😉 will work on it even more for an you

@plantbaseddietandfitness2677 4 ай бұрын

ok, so I have a question, lets say you're doing threshold intervals, controlling the lactate for perhaps 4mmol, from your experience, how many weeks of doing these threshold sessions before the lactate reading drops and pace needs to be increased to get the same lactate target?

@NutritionTriathlon 4 ай бұрын

Awesome question! 6-8 weeks would be pretty common. Would focus on that as a solid block before testing again

@plantbaseddietandfitness2677 4 ай бұрын

@@NutritionTriathlon thanks. I appreciate your insights. I was kind of shocked to see a session that I was doing, where I thought I may have been around 4mmol actually came out to 8.1 mmol of lactate when I tested haha, so I'm winding down the intensity now. which is nice. now my only hard workout will be vo2 intervals.

@Julianw132 5 ай бұрын

cool video thanks, can we get more like this

@NutritionTriathlon 5 ай бұрын

Sure, happy to do my best! 🙂 what was it about this video that you enjoyed/found useful that you'd like more of?

@johnmatelski6413 5 ай бұрын

I'm wondering how much benefit one loses if they run slightly too slow on their T runs (e.g. top half of zone 3 vs bottom half of zone 4)? I'm definitely guilty of running them too fast. I think the temptation is wanting to 'feel the burn' somewhat to convince myself that I am creating byproducts that need to then be cleared, hence engaging the buffering systems etc. But I'm starting to gather that it is probably too late at that point, and I've already missed the mark.

@NutritionTriathlon 5 ай бұрын

Yeah you've hit the nail on the head there. That feel the burn mindset is really difficult to change, and I still get it now! To answer how much benefit one could lose I would take a slightly more zoomed out view and also balance it against running it too hard. If you run it too slow you definitely could miss out on a little bit of true threshold work (can't give any hard numbers!). But you still exercise, you still get benefit, and you keep yourself safe/healthy/ready to go again. Weigh that up against the opposite: yes, you get every % of the threshold run but risk overworking, harming recovery and long term consistency (which is the real key!).

@johnmatelski6413 5 ай бұрын

@@NutritionTriathlon thanks for the thoughtful reply, I appreciate that! Reading your reply, the 'salt metaphor' comes to mind, i.e. start with a little bit, then add more in small increments, because you can always add more, but you can't remove it once it is added. It's been about 2.5 years since I completely screwed up my foot (cuboid dislocation meets stress fracture meets nerve damage meets chronic foot pain, made worse by running, but made _even worse_ by not running!), ironically 10 minutes into a 20 minute threshold session on a treadmill that was, you guessed it, being run way to fast. I've finally built up a reasonable base with tolerable levels of foot discomfort and am starting to add in some slightly quicker strides and zone 3 efforts. Your video has re-affirmed my plan, to cautiously come at T from below, in small doses, and convince myself that they are being well tolerated. Comfort before, during, and after! Thanks again!