Lactate Threshold Testing

What is Lactate?

Lactate is formed when sugars are broken down for energy without the presence of oxygen (anaerobic metabolism).

What does this have to do with my training?

I thought I needed to know my maximum heart rate.

Your maximum heart rate is not trainable and to administer a true maximum heart rate test can be dangerous. Your body's ability to keep circulating oxygen and in turn, hold off the accumulation of lactate, known as your lactate threshold, however, can be improved and in turn the strength of your heart will be improved.

How do we find out what my lactate threshold is?

First off, to administer a true lactate threshold test is very costly and out of the range of most fitness enthusiasts. However, a much simpler – and less costly – way of testing is called a “Field Test”.

Prior to the test, it is important be well rested, with little activity the day before and only light activity in the 2 to 3 days leading up to the test day. Also, you should be fuelled up and well hydrated at least 45 minutes prior to the test.

The test that we will be employing is as follows:

• 20 minute warm up at an easy pace (80-100 rpm & heart rate of 60-70% maximum heart rate (mhr))

• 5 minutes of a moderately hard effort of 80-85% mhr (to get the legs ready)

• 10 minutes easy pace (as before)

• 21 minutes – start the test. Begin by building up to the greatest combination of speed (80-100rpm), rhythm and power you can handle for the entire time. Do not “sprint” into the rhythm as you don't want to tire prematurely.

• 8-10 minutes cooling down.

The field test should be performed seated. You are measuring output over time and standing unnecessarily will reduce the accuracy of the test. Sitting in the saddle is easily repeatable and comparable with future tests but if you need a break from the saddle, jog easily for a few minutes at the end of the warm up or use the initial 5 minute effort to push out of the saddle.

At the end of the test, make note of your rate of perceived exertion (1-10), how you felt, the room environment and what you ate and drank prior to the test. By doing this, you will be able to duplicate the same environment and conditions as much as possible.

However....

There is a learning curve to this test and you may not produce the most accurate results the first time round. If, after the test, you feel you could have put more effort into the test, book in for the next test which will be two weeks later. Following the collection of your results, we will calculate the data and enter it into the system to enable you to have more challenging training sessions and more accurate results from those sessions. We recommend you re-take the test approximately every 3 months to ensure you data is up to date.