How to use lactate testing for training prescription?

Question

How can the findings of a lactate test assist the trainer in structuring the cyclist’s training regimen?

Answer 1

A lactate test is valuable in defining the domains of an athlete’s moderate, heavy, and severe zones which can help guide prescribing training. Training can then aim to enhance either the duration spent in the heavy domain or muscle explosive power during sprints. The test results might also help in the planning of the cadence training, working with bigger gears, and VO2 or threshold blocks in order to replenish any limiters for improved performance.

Comments

Great! Easy to understand how to conduct test and more importantly prescribe workouts to improve.

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Hi Gordo, how would go about doing the test for a runner on the track? I read on Alan Couzens substack that each should stage be "800-1200m, depending on the athlete's ability." Given that the pace increases, this would mean the duration of each stage decreases. I'm wondering if this might not allow enough time for lactate buildup in the subsequent stages? But in your case on Ryan's final stages, you mentioned that you've also shortened them...

Would it make more sense to run for a set time, like 5 minutes per stage? I recognize the challenge here, as I might end up quite a distance from the sampling station. Should I aim for around 5 minutes but make sure I finish near the sampling point?

How would you tackle this?

Anyways, thanks for this incredibly insightful resource! A true goldmine!

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what is your preference for a treadmill? how slow do you start? test at regular intervals?

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Thanks for the information!! Which Lactate Meter can I get in USA according with your experience? I saw in this content that you talked about Lactate Plus Meter but in other content you use the Edge Meter, thanks!! I want to get those results to be more accurate in my next marathon training, I’m a 54 young and I’m going to train for 2:50. Actually training for sub 37’ 10k next May.

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Thanks Gordo. Following your tweets and content with great interest. Just about to run my 1st LT. When self testing would I try & keep moving or rest while drawing blood/noting data? Also, I only have a WattBike, with no erg function. Would I try and ramp as best as possible? Thanks again.

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Nice content, pro job! If you were under done aerobically, how might this present in the data? Or in another approach to the same question, what might you see that would lead you to decide it is time to transition to working in the heavy domain when getting closer to the goal event?