Can lactate testing improve training?

Question

In what ways can lactate testing improve the quality of someone’s training?

Answer 1

Lactate testing improves training significantly as it brings to the table the appropriate intensities geared towards one’s physiology. This enables the development of accurate individualized training zones that guarantee one is exercising at an intensity appropriate for their fitness level. It also assists in monitoring time based progress and reduces the likelihood of becoming ill or sustaining injury as a result of overtraining.

Comments

Do you have a protocol for lactate testing for running? Specifically for discovering LT1 and LT2.

I was searching for one and did not quite found one that suited what I think would be the best. They say about 5X5 1200 m with warm up before. But I am unsure that it would capture the lactate curve precisely. What are you thoughts on that?

I came up with the following protocol that I look forward to testing:

- rest lactate sample
- 15 min warmup at 6:30 with sample at the end
- 5’ min intervals starting from 5:45 min per km decreasing 0:15 until 3:15 or above 6 mmol. Rest time of 1 min between intervals for lactate sample

Just for background information, my 10 km time is a 38:52 or a 3:51 min per km. Is this protocol good? Or will I be running more that it is actually needed for a good protocol?

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Just wondering if you’ve tried the run or cycle lactate test on the garmin?  It requires a chest hear rate monitor, and uses HRV to estimate the second lactate turn point. Might be an interesting comparison to see how it compares to the readings you got here.

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I've started to take my ultra running training seriously and really want to get my thresholds established.   I just hate needles soooo much lol

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That was great. Liked and subscribed.

I'm following the pros in Kona, it's wild, they're checking lactate every 10 minutes on bike and run. It seems to be the best approach dialing in your zones in a hot environment that differs from your norm.

Did you test back to back, I'm curious how fast the lactate drops, is it seconds or minutes?

Lastly, my last two Ironmans, Texas and Austria, I had really bad nausea on the run - still unsure why since I raced with my normal training nutrition. I've ruled out funky water on the swims. I had to walk about 2/3 of the marathon, when I attempted to run more than 5 steps, I would dry heave. A friend with over 70 full Ironman races completed, suggest more solid food on the bike rather than mostly sugar based nutrition like Infinite. Any suggestions is appreciated. Thanks!

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have you ever cycled like just below threshold? ... like what some people refer to as "tempo" and tested to see how quickly lactate will rise at that speed like after a certain period is it significantly higher than an earlier reading?

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Running at accurate lactate levels doesn't replace proper compensation with sleep, nutrition, strength, stability and mobility work in terms of avoidance of injuries and illnesses