Lactate threshold test protocol
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Lactate threshold test protocol
Postby triangle » Wed Mar 23, 2011 3:15 pm
I am realistic and not expecting to achieve a clinical-quality repeatable test simply because I do not have easy access to a clinical environment but am wondering if I can get a pretty good approximation doing this with a friend.
Any advice welcome
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Re: Lactate threshold test protocol
Postby foo on patrol » Thu Mar 24, 2011 8:26 pm
Goal 6000km
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Re: Lactate threshold test protocol
Postby triangle » Thu Mar 24, 2011 9:45 pm
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Re: Lactate threshold test protocol
Postby Alex Simmons/RST » Fri Mar 25, 2011 4:46 pm
What exactly are you trying to achieve?
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Re: Lactate threshold test protocol
Postby triangle » Fri Mar 25, 2011 5:34 pm
Work out my lactate threshold heart rate to use for determining appropriate heart rate training zones (Joe Friel). I currently use standard zones calculated using Karvonen (based on my max observed HR (181bpm) and resting (58bpm)) but am always wondering if they are right. Am going to ride Joe Friels lactate threshold field test this afternoon subject to the temperature getting well below the current 36 degrees and see what that turns up but I think I have a pretty fair idea based on my riding to date.Alex Simmons/RST wrote:I suppose my question is:
What exactly are you trying to achieve?
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Re: Lactate threshold test protocol
Postby Alex Simmons/RST » Fri Mar 25, 2011 6:05 pm
All you need do is ride a time trial of say 30-min or more, and record HR. Take average for final 20-minutes or so. Set training levels from that. Job done.triangle wrote:Work out my lactate threshold heart rate to use for determining appropriate heart rate training zones (Joe Friel).Alex Simmons/RST wrote:I suppose my question is:
What exactly are you trying to achieve?
If in training you find the levels are too easy/hard (e.g. you do some threshold interval work but keep cracking before you can complete the efforts), then just adjust them up or down as case may be. HR response is so variable day to day anyway that you'll just be somewhere around a level, rather than a specific HR.
No need to spend $500-1000 on lactate test kit and supplies. If you are going to go to that trouble, then you might want some analysis software as well, although they don't often explain how they come up with the results for training levels. Far better off putting that sort of money towards a power meter.
Just remember that BL testing, depending on how it's done, can be pretty unreliable/inconsistent.
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Re: Lactate threshold test protocol
Postby Xponti » Fri Mar 25, 2011 6:13 pm
I have used this for training zones under his book The Time Crunched Cyclist. I don't have a power meter and HR seems to be working for me atm.
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Re: Lactate threshold test protocol
Postby triangle » Fri Mar 25, 2011 7:41 pm
The lactate kit was free so all I really need is the strips .. am curious more than anything to try it.
Thanks for your advice ...
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Re: Lactate threshold test protocol
Postby triangle » Fri Mar 25, 2011 10:29 pm
I have felt for the past month or so that my zones have not been right - they have felt far, far too easy ie. zone 2 (endurance) felt like zone 1 (active recovery) and I had to get right up into zone 3 before I saw my breathing begin to change and I felt I was actually making an effort. A lactate threshold of 171bpm sets my zone much higher than I have been using of late and perhaps that's appropriate ....
Any comments welcome .. i am new to this and still learning.
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Re: Lactate threshold test protocol
Postby DanielS » Sun Mar 27, 2011 9:42 am
Never mind though, basing your HR zones off your lactate threshold makes more sense (because your LTHR can vary as a % of Max HR). So stick with that.
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Re: Lactate threshold test protocol
Postby triangle » Sun Mar 27, 2011 11:14 am
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Re: Lactate threshold test protocol
Postby Alex Simmons/RST » Sun Mar 27, 2011 4:51 pm
Provided you don't have any medical conditions or family history of cardiac disease, then I wouldn't be too concerned about the max HR stuff. I have a client older than you with a HRmax of 202 bpm. Any concerns of course and see your doctor. I'd say yours is probably closer to 190.triangle wrote:Thanks, Daniel ... you are likely right about my MaxHR ... I have probably never pushed myself as hard as I could possibly go simply because at my age that's probably not wise Ok, I will use my LTHR as worked out by the test. The zones that come out of that (using Friel) correlate much more closely with my perceived effort so at least now endurance base building rides will feel as if some effort is involved
You may find in training that HR doesn't elevate as much as in a race/test where you are highly motivated - main thing is you now have reset levels, and if they seem too hard or easy, well just adjust them from there. And they are levels - there's a day to day variability in HR reponse, so keep that in mind. As you are discovering, using perceived exertion is actually a really good guide.
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Re: Lactate threshold test protocol
Postby triangle » Sun Mar 27, 2011 10:24 pm
Thanks, Alex - I have just recently been through the medical wringer and had just about every aspect of my body checked after a poorly considered medication plan dreamt up by my doctor went horribly wrong. Had plenty of ECGs and all good.Alex Simmons/RST wrote:Provided you don't have any medical conditions or family history of cardiac disease, then I wouldn't be too concerned about the max HR stuff. I have a client older than you with a HRmax of 202 bpm. Any concerns of course and see your doctor. I'd say yours is probably closer to 190.
You may find in training that HR doesn't elevate as much as in a race/test where you are highly motivated - main thing is you now have reset levels, and if they seem too hard or easy, well just adjust them from there. And they are levels - there's a day to day variability in HR reponse, so keep that in mind. As you are discovering, using perceived exertion is actually a really good guide.
The new levels seem much better .. just did two hours in my new zone 2 for endurance and I had to make a bit of an effort this time, more so right at the top of the zone and my breathing was just slightly elevated and would begin to pick up properly as I crossed into zone 3. Felt just right. Added a few hill reps on at the end for good measure so an excellent Sunday afternoon on the bike.
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