How Lactate Testing Changed My Training Strategy
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- Опубликовано: 15 июн 2024
- Learn to perform your own lactate threshold test:
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Lactate testing for running or lactate testing for triathletes can be a super powerful tool if used correctly. I used it to spot a big mistake that I was making the my threshold training and it meant I could change it.
In this video, I run through how I use lactate for training and dial in my zones.
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Hi! I'm James. I'm a Sport and Exercise Nutritionist and I make videos on nutrition to give people simple, clear and easy to use information on a range of subjects. I focus on triathlon and how triathletes can use nutrition to help properly fuel their training and racing.
In my day job I work as an Advanced Clinical Practitioner in General Practice, or Family Medicine for those of you not in the UK, and work in a busy NHS GP practice. I'm a Specialist Paramedic by background and have full independent medicine prescribing rights.
Advanced Clinical Practitioner in Family Medicine, BSc, PGCert
Registered Sport and Exercise Nutritionist (SENr)
MSc Sport and Exercise Nutrition
Nutrition Consultant for Hurry The Food Up
Great Britain Age Group Triathlete
Qualified L2 British Triathlon Coach
I am not affiliated or sponsored by any brands, companies or products that I mentioned or show in my videos. My aim is to make these videos free from any sort of bias!
These videos shouldn't be taken as direct, personal advice on medicine or nutrition but more for information purposes based on the latest research and evidence. Unless otherwise clearly stated, this information is more suited to adults as under 18s have different requirements and considerations. I'm happy to answer any questions you might have as an individual though!
Contact: James@nutritiontriathlon.com
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Learn to perform your own lactate threshold test:
ruclips.net/video/ZH4tC6h-3jU/видео.html
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.
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!
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!
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.
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.
cool video thanks, can we get more like this
Sure, happy to do my best! 🙂 what was it about this video that you enjoyed/found useful that you'd like more of?
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.
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!).
@@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!
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?
Awesome question! 6-8 weeks would be pretty common. Would focus on that as a solid block before testing again
@@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.
So it means for threshold pace is between 10KM & HM pace?
Depends on what your 10km and HM pace is 😉 But loosely, yes!
1hr pace till you wish you were dead and need at least 2 days off afterwards!