How To Use A Lactate Meter For Faster Running

[@cristian-adrianfrasineanu9855]

Just ordered my lactate meter 😅 The protocols are pure gold. Thanks for having this content free

[@drwilloconnor]

All the best!

[@al_conroy]

In the step wise curve test what would the stryd percentage of CP be for each zone? E.g. Step 1 is 88% step 2 is 90% etc

[@eric-running-to-chamonix]

FWIW ... It is a big help to have an assistant and to have everything set out in an organized way. The process can be a bit fiddly -- dealing with the wiping, handling the strips, waiting for the results, getting set up for the next reading. And at the higher effort stages, this can be challenging and you are more likely to screw up, messing up your results. With an assistant, it's just wipe, stick, wipe, blot and off you go, leaving the busy work to your helper.

[@drwilloconnor]

For sure. Everyone can share this with their running mate. "This is what I need you to do." haha.

[@baileydale721]

Love your videos Dr! i'm looking to deepen my understanding of running training philosophies and would love to know if there are any books you'd recommend for learning more about this. I already have a strong base of knowledge however really want to delve deeper into the sports science involved with fitness. Keep up the great work!

[@drwilloconnor]

Thanks! Have a read of "Running to the Top" by Arthur Lydiard and "The Big Book of Endurance Training and Racing" by Phil Maffetone. Those are great for the fundamentals of endurance training and the importance of aerobic capacity.

[@CrashJackExtreme]

I have a question, maybe someone will know. I have been training running for 20 years without a break, gym, cross fit, martial arts. And recently I did such a workout at the gym with lactate measurement: 12 rounds: * 400m [16km/h] [I did not change the speed] * 7 pull ups * 24 push ups * 10 dips I will add that I did the first 8 rounds with a 5kg vest, from the 9th round I trained without a vest. I did a warm-up of 1.6km of progressive running, then 4x 100m, then 2 circuits of 10x reverse lunges, 10x sit-ups, 10x push ups. I rested for a while and measured the first lactate measurement before the first 400m 4.2mmol/L Then after the first 400m: 4.0mmol/L then after the fourth 400m: 6.5mmol/L then after the eighth 400m: 12.0mmol/L and now I trained the last 4 without a vest lactate after the twelfth 400m: 7.8mmol/L What does it mean that with the vest I had up to 12.0mmol/L, and without the vest it dropped to 7.8mmol/L. If I didn't take off the 5kg vest, after the twelfth 400m, I would have a lactate of maybe 18mmol/L? For example, do I reach 12mmol/L and then I should stop training? And is it normal that after a not very intensive warm-up I had lactate of 4.2mmol/L, or is it much lower then? How is it, I started training with high lactate. I use Lactate pro 2

[@delmainefourie5318]

Hi Doc, how can I get one for myself.

[@seankennedy13]

In your step tests and your workouts how long are the breaks you are taking to do the lactate testing?

[@drwilloconnor]

Typically, 1-2 min. I aim for 1 min. It'll be 3 min if I need to take a second measure.

[@L00PYDRAG0N]

Are these the same as Glucose meters?

[@alanorcharton8855]

No lactate meter is different- I did hear that there may be continuous lactate meters in development that can be worn like continuous glucose monitors

[@drwilloconnor]

Same technology, but different reactants in the capiliaries, so a glucose meter wouldn't work with lactate strips.

[@magnusrusty1544]

This is so off from cycling, cause if we do what’s called FatMAX output we do whatever what when it’s steadyli on a 1.3-1.7 nothing higher then 1.7 cause then u start changing to a tempo Burn where u burn more carbs, but over multiple hours this number will change. But that’s not enough training then u need a Z3 where its from 2.1-3.7 which is one of the biggest you got, then there’s threshold Z4 around 3.8-4.8 and that’s a LT2 while fatmax is an LT1 if you train those to with other trainings like sprint and even lower zone some z3 and exc u would lift everything slowly so over a year u could go from let’s say 200 watt fatmax LT1 to a 209LT1 while you LT2 is from 280 and now it’s 293LT2 which I sent anything bad, but I also know your running watts isn’t same as cycling watts