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lactate threshold

Can someone remind me the best way to increase my lactate threshold , and can you do this on thr Turbo ?

Good luck to all with the season ahead ,and to setting new PB's.
Welcome to all newbies .

many thanks

Comments

  • BritspinBritspin Posts: 1,655
    Hard intervals....ask any woman.
  • ZacniciZacnici Posts: 1,385
    This might help:
    From http://www.runningforfitness.org/faq/hrzones.php
    Anaerobic zone The point at which the body cannot remove lactic acid as quickly as it is produced is called the lactate threshold or anaerobic threshold. It generally occurs at about 80-88% of the Heart Rate Reserve. Training in this zone helps to increase the lactate threshold, which improves performance. Training in this zone is hard: your muscles are tired, your breathing is heavy.

    http://sportsmedicine.about.com/od/anat ... aining.htm
    and
    http://www.cptips.com/exphys.htm
  • shadowone1shadowone1 Posts: 1,408
    by Britspin » 17 Jan 2010 13:53

    Hard intervals....ask any woman.
    a dig at coneheads thread perhaps.... or a hidden meaning...

    i'm going for the latter given Brits ability to derail threads
  • HarryDHarryD Posts: 424
    Bulllet,

    Of course you can improve your LT by training with a turbo. The biggest improvements in LT come about when you train at your LT. Far smaller changes will come about if you train either flat out or far easier.

    Finding your LT is the problem. It will change as you train at it. For swim, bike & run you will have different LTs. Consider basng it on one or more of the following:
    a) As Zacnici suggests 80 to 88% of Heart Rate reserve. Based on your cycling HR max.
    b) An RPE of 15 or 16 (out of 20) on the Borg Rating of Preceived Exersion. That is Hard but sustainable, racing would be 17/18 very hard and all out power sessions would be 19/20 very, very hard.
    c) About 95% of the race pace HR for your target distance
    d) Do the Conconi test - Google it.

    Build the weekly sesion up to about 30min per week at LT, that could be 5x6min (Recovery of 2min) or 3x10min (R= 3min) or 1x30min. One of the great things about LT sessions is that they are hard but not killers - they won't stop you scheduling quality swim & run sessions in the same week. Also once out on the road on your long steady endurance rides you can always do the LT intervals half way through.

    Hope this helps
  • bulletbullet Posts: 115
    Many thanks everyone .
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